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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
Added by Hugh Rae on June 19, 2013 at 5:24pm — No Comments
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
Added by Hugh Rae on June 18, 2013 at 5:41pm — No Comments
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
Added by Hugh Rae on June 17, 2013 at 9:10pm — No Comments
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
Added by Hugh Rae on June 13, 2013 at 7:55pm — No Comments
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
Added by Hugh Rae on June 12, 2013 at 6:58pm — No Comments
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.
Added by Hugh Rae on June 11, 2013 at 8:10pm — No Comments
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.....
Added by Hugh Rae on June 10, 2013 at 10:12pm — No Comments
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
Added by Hugh Rae on June 2, 2013 at 5:14pm — No Comments
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
Added by Hugh Rae on May 28, 2013 at 6:15pm — No Comments
BJJ practice. Technique and rolling. Legs are torched from Monday's squat session.so that was fun.
Added by Hugh Rae on May 23, 2013 at 9:11pm — No Comments
BJJ practice. Fundamentals and rolling
Added by Hugh Rae on May 21, 2013 at 8:46pm — No Comments
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…
ContinueAdded by Hugh Rae on May 20, 2013 at 7:56pm — No Comments
BJJ: double class technique and rolling
Added by Hugh Rae on May 14, 2013 at 10:50pm — No Comments
BJJ practice: double class echnique and rolling. two hours
Added by Hugh Rae on May 10, 2013 at 10:19pm — No Comments
BJJ: double session. tecnique and practice first hour , rolling second hour.
Added by Hugh Rae on May 10, 2013 at 5:31am — No Comments
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