Tuesday 1/24/17

1.
Conditioning:
Every minute on the minute for 20 minutes 
12 Assault bike calories
:24, :28, :31, :32, :33, :37, :38, :37, :37, :37, :37, :41, :40, :39, :39, :39, :39, :41, :38, :33

Assault bike at 400-800 watts 

2.
Conditioning:
AMRAP 3 minutes 
15-12-9
Deadlifts, 185#
Bar facing burpees
Row for max calories 
1 Calorie

Rest 2 minutes...

AMRAP 3 minutes 
12-9-6
Deadlifts, 225#
Bar facing burpees
Row for max calories 
6 Calories

Rest 2 minutes...

AMRAP 3 minutes 
9-6-3
Deadlifts, 275#
Bar facing burpees
Row for max calories 
20 Calories

Rest 2 minutes...

AMRAP 3 minutes 
7-5-3
Deadlifts, 315#
Bar facing burpees 
Row for max calories 
21 Calories

Total calories 48
Total time 18:00

Deadlifts unbroken
Bar facing burpees fast and unbroken 
Rowing 1300-1400 cal/hr pace 

3.
Conditioning:
For time
100 Double unders
40 Burpees
100 Double unders
30 Burpee pull-ups 
100 Double unders
20 Burpee bar muscle ups 
12:33

Double unders 82-18 (tripped), 52-48 (tripped), 100 UB
Burpees, Burpee pull-ups, Burpee bar muscle ups all smooth and fast 

4.
Accessory work:
Weighted neck flexions
Every 3:00
3x30 
15# x30 Reps x3 Sets 

5.
Conditioning/Skill:
75-Minute BJJ Class
-Warmup, jogging, shuffling, bear crawls, shrimping, etc.
-Drilling passing the opponents guard into side control 
-4x 6:00 Rounds of sparring, worked on putting myself in mount/guard and escaping