Warm up:

3RDS

10x fat bar OHS @ 65#

10 x push up

3x chin up

Work out:

5RDS

15x DL@ 210#

15 x elevated push up @37"

then ab wheel roll outs and PVC Rolling

Warm up:

5RDS

5x (ea) TGU @ 10#

5 x burpee

10x (ea) 20" step up @ 35#

Work out:

Sprint 100m + 20x MB Slam @ 25#

"                    " + 15 x "                       "

"                    " + 10 x "                       "

"                    " + 5 x "                        "

As little rest as possible between sets

5am Work out:

Warm-up:

5RDS

10x WB@25#

20x sit up

5x shoulder stretch

Work out:

11 RDS

5x MB Slam @ 25#

10 x push up

15x KB swing @ 60#

6PM-7PM:

BJJ

Warm up:

Stretching, PVC rolling, and rope skips

Work out:

30/20/10/5/4/3/2/1

25# MB Slam

20" step up @ 2x35# plates (ea leg)

THEN:

45# Weighted plank 

Front : 3x 1min with 30 sec rest in between

L side 1 min

1 min break

R side 1 min

Warm up:

5RDS

10x squat jump

10x push up

5x pole press @ 35# (ea)

5 x PVC halo

Work out:

3 RDS (rest as needed)

8 x front squat @170#

20m sled drag @ 100#

Added two more 20m sled drags @ 170# as a finisher

Warm up:

5RDS

10x DL @ 135#

10 x KB swing @60#

Work out:

PROGRESSION/DIGRESSION

Bench press @135#/ Burpees

10x10/1x9/2x8/3x7/4x6/5x5/6x4/7x3/8x2/9x1/10x10

Arm still jacked. Can't do cleans.  Had to keep wrists locked straight during bench press or I wouldn't be able to do them.

Back from a one week stand down. It drove me nuts but I had to do it. My joints were starting to hurt and no recovering  I'm still nursing a screwed up left arm. I think being put in too many arm bars has done some tendon damage. Anyways, enough crying!

Tonight:

BJJ : 2.5 hrs of technique and rolling rounds of 6 min.

We will see how the arm feels tomorrow.....

Warm up:

5RDS

20x KB swing @ 50#

7 x jumping lunge (ea)

10 x push up

5RDS

3x DL @ 310# (all the plates I have)

6 x depth/broad jump combo

5 min. Rest between RDS

BJJ + Rolling for one hour

BJJ

Warm up:

5RDS

20x IN swing @ 50#

7 x jumping lunge (ea)

10 x push up

Work out:

5RDS

2x DL @ 255#

10 x poor man hyper

10x bench dip

7RDS

6x C&P @ 80# AN

30m propeller @ 135#

10 x pull up

5RDS

Mini leg blaster: 10x air squat/5x lunge (ea)/5x jumping lunge (ea)/5x squat jump

5x ATB

BJJ practice

BJJ practice. Technique and rolling. Legs are torched from Monday's squat session.so that was fun. 

BJJ practice. Fundamentals and rolling

Warm up:

3RDS

10x OHS @ 75#

10x push up

3x pull up

Work out:

1) work up to 1 RM Front squat

135x3/155x3/175x3/195x3/215x3/225x3/235x2/240x1/245x made it half way down 240 is new OR by 5#

2) 3x front squat @ 75% 1 RM (180#) every 40 sec for 10 RDS

3) 5 RDS

8x DL @ 185#

30m farmer walk @ 2 IN (50/60#)

5 x (ea arm) weighted sit up @ 35#

4) 3 RDS

10 x elevated push up…

BJJ class: technique and rolling

BJJ: double class technique and rolling

BJJ practice: double class  echnique and rolling.  two hours

BJJ: double session. tecnique and practice first hour , rolling second hour.  

Warm-up:

5RDS

10x Fat bar DL @ 135#

5x 1 arm C&P @ 50# KB

Work out:

5 RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 45# bar + 30# plates

15x Ankle to bar

20x sit up

20x Poor man's hyper