Saturday 1/21/17

1.
Warmup:
6:00 Clock,
10 Calorie Ski Erg
15 Air squats 
20 Double unders 
4 Rounds + 25 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
10 Rounds 
Every 1:30
Alternate between, 
14 Back rack walking lunges (7/leg), 195#
10 Bench presses, 135# 
(5 Rounds of each movement) 
Completed as written, 5x14 Back rack walking lunges at 195#, 5x10 Bench presses at 135# (Every 1:30) 

Both movements all unbroken 

3.
Conditioning:
AMRAP 40 minutes 
Run 400 meters 
2 Legless rope climbs, 15'
16 Rounds + ~49 Meter Run 

Running 1:30-1:39/400 meters
Legless rope climbs :30-:50/2 Reps 

4.
Conditioning/Skill:
90-Minute BJJ class
-Warmup, jogging, shuffling, high kicks, shrimping, butterfly tosses, etc.
-Drilling various ways to pass the opponents guard and also ways to get to side control from there
-4x 6:00 Rounds of sparring, 6 submissions today along with a bunch of good fights!