Monday 1/16/17

1.
Warmup:
5:00 Clock
10 Goblet squats, light KB (35#)
10 Push-ups 
30 Double unders
5 Rounds + 6 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:30
5x5 at 240# (+5# from last week) 
240# x5 Reps x5 Sets

No belt
(Week 6 of 5x5 cycle) 

3.
Conditioning:
For time
50 Calorie Ski Erg
100 Double unders 
25 Calorie Ski Erg
100 Double unders 
50 Calorie Assault bike
25 Toes to bar
25 Calorie Assault bike
25 Toes to bar
50 Calorie Row
25 Wall balls, 20#
25 Calorie Row
25 Wall balls
800 Meter Run
25 Burpee pull-ups 
400 Meter Run
25 Burpee pull-ups 
31:41

Ski Erg 1190-1400 cal/hr pace
Double unders unbroken 
Assault bike 345-400 watts
Toes to bar 20-5 x1, 15-10 x1
Rowing 1200-1250 cal/hr pace 
Wall balls unbroken 
Running 3:50/800m, 1:40/400m
Burpee pull-ups 10 reps/min pace

4.
Accessory work:
3 Rounds (not for time)
Every 5:00
All with a 15# plate,
20 Weighted neck flexions
20 Weighted lateral neck extensions, R
20 Weighted lateral neck extensions, L
15# x20/20/20
15# x20/20/20
15# x20/20/20

+ 1 Mile Jog cool down
Complete 

Sunday 1/15/17

1.
Conditioning/Skill:
60-Minute BJJ Open Mat
- 6x 6:00 Rounds of sparring
- Drilling the Oma Plato from the de la riva hook 

Saturday 1/14/17

1.
Warmup:
5:00 Clock
10 Calorie Ski Erg
30 Double unders
10 Walking lunges 
3 Rounds + 43 Reps (I finished round 4 after time cap) 
+
Mobility / Light stretching 
Complete 

2.
Strength:
5 Rounds
Every 4:00
12 Back rack walking lunges (6/leg), 195#
8 Bench presses, 135# 
1:11, 1:08, 1:13, 1:12, 1:16
Total time 13:16

3.
Conditioning:
AMRAP 30 minutes 
Row 300 meters 
30 Hand release push-ups 
30 Kettlebell swings, 53#
30 Calorie Assault bike 
4 Rounds + 300 Meter Row + 30 HR Push-ups + 30 KB Swings + 19 Calorie Bike 

Rowing avg. pace 1:53.2/1500m (1:02-1:09/300m) 
Hand release push-ups steady and unbroken
Kettlebell swings unbroken 
Assault bike 316-420 watts (2:04-2:08/30 cals) 

4.
Conditioning:
5 Rounds
60 Double unders
5 Bar muscle ups 
5:26

Double unders 45-15 x1 (tripped up), unbroken x4 
Bar muscle ups unbroken 

5.
Conditioning/Skill:
90-Minute BJJ class
- Warmup, jogging, burpee broad jumps, army crawls, etc.
- Drilling take downs when you are in mount 
- 4x 6:00 Rounds of sparring, 2 submissions today (!!!), 1 choke and 1 arm bar from the Oma Plato

Friday 1/13/17

1.
Warmup:
5:00 Clock
10 Calorie Ski Erg
10 Walking lunges 
10 Air squats 
4 Rounds + 11 Reps 
+
Mobility / Light stretching 
Complete

2.
Strength:
Back squat
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 240#
Minutes 5-8: 2 Back squats, 250#
Minutes 9-12: 1 Back squat, 260#
Completed as written, 4x3 at 240#, 4x2 at 250#, 4x1 at 260# (EMOM) 

3.
Conditioning:
6 Rounds
1:00 Assault bike, max calories
:30 Rest 
1:00 Double unders, max reps
:30 Rest
1:00 Row, max calories
:30 Rest
1:00 Burpees, max reps
:30 Rest 
Rd #) Bike, DU, Row, Burpees
Rd 1) 22, 106, 23, 24
Rd 2) 19, 102, 24, 23
Rd 3) 19, 107, 23, 22
Rd 4) 19, 107, 23, 23
Rd 5) 19, 108, 23, 22
Rd 6) 19, 108, 23, 22
Total) 117, 638, 139, 136
Total time 35:30

Assault bike 390-700 watts
Double unders 1 trip up throughout the workout 
Rowing 1390-1600 cal/hr pace
Burpees smooth and fast 

4.
Conditioning/Skill:
80-Minute BJJ class
- Warmup, jogging, skipping, shrimping, bear crawls, etc.
- Drilling Oma Plato, what to do when Oma Plato fails, and variations of the move 
- 3x 6:00 Rounds of live sparring

Thursday 1/12/17

1.
Conditioning/Skill:
60-Minute BJJ class
- Jogging, high kicks, shrimping..etc. warmup 
- Shoulder take down drills to mount position (multiple variations) 
- One 6-Minute roll - I used the new take down I learned today and I had control for the majority of the round 

Wednesday 1/11/17

1.
Conditioning:
For time
50 Double unders
10 Power cleans, 135#
40 Double unders
8 Power cleans, 145#
30 Double unders
6 Power cleans, 155#
20 Double unders
4 Power cleans, 165#
10 Double unders
2 Power cleans, 175#
*One barbell change weights 
6:57

Double unders unbroken 
Power cleans one t&g set, mostly fast singles 

2.
Conditioning:
6 Rounds
4:00 On, 2:00 Off
20 Calorie Row
20 Wall balls, 20#
20 Calorie Airdyne bike 
AMRAP 8 Pull-ups + 8 Push-ups  
Rd 1) 2 Rounds + 11 Reps 
Rd 2) 2 Rounds + 4 Reps
Rd 3) 2 Rounds + 5 Reps
Rd 4) 2 Rounds + 4 Reps
Rd 5) 2 Rounds + 6 Reps
Rd 6) 2 Rounds + 7 Reps 
Total) 229 Reps (+Row/WB/Bike = 589 Reps) 
Total time 34:00

Rowing 1250-1500 cal/hr pace (:50-:54/20 cals) 
Wall balls unbroken 
Airdyne bike 58-65 RPM's (:50-:57/20 cals)
Pull-ups unbroken
Push-ups unbroken 

3.
Accessory work:
2 Rounds (Not for time)
50 Back extensions, bodyweight 
5:00 Hip flexor stretch (Rd 1 R, Rd 2 L) 
Completed as written (100 Reps/10:00) 

Tuesday 1/10/17

1.
Conditioning:
Running
20 Minutes of Running on Trueform at 80-85% effort
4240 Meters/20min. 

I held a fast but steady pace for the first 15 minutes and picked it up a notch for the last 5 minutes 

2.
Conditioning:
4 Rounds
10 Deadlifts, 315#
25 GHD sit-ups 
6:23

Deadlifts 10, 10, 8-2, 10
GHD sit-ups fast and unbroken 

3.
Conditioning:
AMRAP 20 minutes 
9 Calorie Assault bike
7 Bar facing burpees
5 Power cleans, 115# 
3 Bar muscle ups 
10 Rounds even (240 Reps)

Assault bike 331-450 watts, :30-:41/9 cals
Bar facing burpees fast and steady 
Power cleans fast singles
Bar muscle ups unbroken 

4.
Accessory work:
4 Rounds (not for time)
All with 10# plate,
15 Weighted neck extensions
15 Weighted lateral neck extensions, L
15 Weighted lateral neck extensions, R
Completed as written (60/60/60 Reps)