Press (de-load)
60# x5
75# x5
90# x5

Rilion Gracie BJJ practice in morning


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat (de-load)
115# x5
145# x5
170# x5

FAA BJJ practice in morning

Run 2mi in VFF w/ 18# vest

Time:  16:40

Rilion Gracie BJJ practice in morning

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

Rilion Gracie BJJ practice in morning

Deadlift
200 # x5
240# x3
280# x2
300# x1
320# x1
340# x8

FAA BJJ practice in evening

Rilion Gracie BJJ practice in morning

Press
75# x5
90# x3
105# x2
110# x1
120# x1
125# x10

3 rounds w/ 18# vest:
5 ring dips
10 OHS 95#
15 burpees
20 ball slams 30#

Time:  13:16

BamBam BJJ practice in evening

FAA BJJ practice in morning

Squat
145# x5
170# x3
200# x2
215# x1
230# x1
245# x10

FAA BJJ practice in evening

Bench
125# x5
150# x3
175# x2
185# x1
200# x1
210# x9

FAA BJJ practice in evening

Deadlift
260# x2
290# x2
310# x5
310# x5
310# x5
310# x5

Run 2mi in VFF

Time:  17:29

Press
95# x2
105# x2
115# x5
115# x5
115# x5
115# x5

Trail Run/Walk @ Hyatt Lost Pines (untimed)

Squat
185# x2
210# x2
220# x5
220# x5
220# x5
220# x5

Bench
160# x2
180# x2
190# x5
190# x5
190# x5
190# x5

Deadlift
280# x5
280# x5
280# x5
280# x5
280# x5
280# x5

FAA BJJ practice in morning

Press
105# x5
105# x5
105# x5
105# x5
105# x5
105# x5

Squat
200# x5
200# x5
200# x5
200# x5
200# x5
200# x5

Thruster
2-2-2-2-2

135# x2
145# x2
155# x2
165# x2
175# x2

Tabata HSPU
Rest 2:00
Tabata KBS 55# OH
Rest 2:00
Tabata double unders

Results:  HSPU (8-4-2-2-1-1-1-2); KBS (10-10-10-9-8-8-8-8); DU (15-18-15-14-12-12-14-13)

FAA BJJ practice in evening

Bench
175# x5
175# x5
175# x5
175# x5
175# x5
175# x5

Partner workout*
AMRAP in 15:00 of:
6 sandbag getups 70#
1 tire push (65# tire + 35# = 100#)
18 db push press 2x30#
12 box jumps 24"

Results:  3 1/2 rounds completed in 15:00
*4 man team, 1 man at each station, rotate to next station only after all 4 men complete their reps

SMAA New Years Day BJJ Tournament

Deadlift (de-load)
155# x5
195# x5
235# x5

Run 2mi in VFF

Time:  15:53