Deadlift (de-load)
140# x5
180# x5
215# x5

Kru Pong Muay Thai in evening

Press (de-load)
55# x5
70# x5
85# x5

Run 2mi in VFF

Time:  16:06

Squat (de-load)
100# x5
125# x5
150# x5

Bench (de-load)
90# x5
115# x5
140# x5

Deadlift
180# x5
215# x3
250# x1
270# x17

Press
70# x5
85# x3
100# x1
105# x15

Boxing heavybag 4x 3:00 rounds w/ 1:00 rest

FAA BJJ practice in morning

4 rounds w/ 1:00 active rest in between*:
High/low bar prowler push 15 yards (75# total)
Rope pull prowler back 15 yards (75# total)

*active rest = ball slams @ 30#

Squat
125# x5
150# x3
175# x1
190# x20

Bench
115# x5
140# x3
160# x1
175# x13

5x 2:00 rounds boxing heavy bag w/ :30 rest

5 rounds:
7 power cleans 155#
11 lateral burpees

Time: 8:32

Deadlift
195# x5
225# x5
240# x10
240# x10
240# x15

FAA BJJ practice in morning

Press
75# x5
90# x5
95# x10
95# x10
95# x12

Squat

140# x5

155# x5

170# x10

170# x10

170# x15

FAA BJJ practice in evening

FAA BJJ practice in evening

Warm up
Upper body med ball throws

Bench
125# x5
145# x5
155# x10
155# x10
155# x10

5 supersets w/ 1:00 rest:  8 bent barbell row 115#/8 db shoulder press 2x30#

Conditioning:
4x2:00 rounds boxing heavybag w/ :30 rest

Warm up
Snatch pull from knees:  75# x5, 85# x5, 95# x5, 105# x5, 115# x5

Deadlift:
215# x10
215# x10
215# x10
215# x10
215# x15

5 supersets w/ 1:00 rest:  12 OH KBS 53#/20 abmat situps

Conditioning:
4 rounds:
15 yard prowler push high/low bar
15 yards rope prowler pull back
:45 rest

Warm up
Power clean 2-2-2-2-2-2-2-2-2-2-2-2 @ 120# w/ :45 rest

Press
85# x10
85# x10
85# x10
85# x8
85# x5

5 supersets w/ 1:00 rest:  5 gi sleeve pullups/5 ring dips

Conditioning:
3x2:00 rounds boxing heavybag w/ :30 rest

Run 2mi in VFF

Time:  15:54

Warm up

Box jumps 3-3-3-3-3 @ 38"

Squats

10-10-10-10-10

150# x10

150# x10

150# x10

150# x10

150# x20

GHR 5-5-5-5-5

GHR Situps 10-10-10-10-10

Conditioning:

Prowler push 4x40 yards w/ 1:00 rest in between