Wednesday, May 5th, 2021: 40 day workout day 3 + bjj

 In the AM: 

45 min roll (Master cycle day 1, super hooks)

In the afternoon: 

5-3-2 @ dbl kb press @ 60's 

3 x (1-5) gorilla row ladder @ 60's 

5-3-2 x dbl kb front squat @ 60's 

then: 

6 x 100 yard sprints 

Tuesday, May 4th, 2021: 40 day workout day 2

 In the afternoon: 

2 x 5 dbl kb press @ 45's 

2 x (1-5) gorilla row ladder @ 45's 

2 x 5 dbl kb front squat @ 45's 

then: 

4 rounds: 

15 x banded swings @ 60 

15 x pushups 

then: 

heart carries 

plate curls 

Monday, May 3rd, 2021 - 40 day workout 1

 In the afternoon: 

2 x 5 dbl kb press @ 45's 

2 x 1-5 gorilla row ladder @ 45's 

2 x 5 dbl kb front squat @ 45's 

2 x 10 dbl kb clean @ 45's 

then: 

farmer carries and crawls 

4 x 100 yard sprints 

4 x 15 yard hill sprint

Thursday, April 29th, 2021 - BJJ, complexes

 In the AM: 

BJJ x 60 min 

 - 20 min x drilling 

 - 40 min x flow roll (picked up pace as we went along) 

In the PM: 

3 rounds @ 45's 

7 x clean 

7 x press 

7 x high pull

7 x front squat 

then: 

Chinups and pushups practice 

then: 

1-5 alternating gorilla row ladder @ 45's 

then: 

plate carries, plate curls, direct ab work 

Wednesday, April 28th, 2021 - DMPM

 In the PM: 

10-5-3-2 x 1h press @ 45 

10-10-10-10 x gorilla row @ 60 

10-5-3-2 x goblet squat @ 60 (slow and pause at bottom of each)

then: 

Crawling (nice and slow) 

Kb arm work @ 45 (crush curls + halo to slasher)

then: 

4 x 10/10 1h swing @ 45 

then: 

Stretch + breathing

Tuesday, April 27th, 2021 - BJJ + KB Complexes

 In the AM: 

40 min x BJJ (flow roll) 

In the afternoon: 

3 rounds @ 2 x 30's 

7 x swing

7 x clean 

7 x press 

7 x front squat 

then: 

5 rounds @ 2 x 45's 

2 x clean

1 x press 

3 x front squat 

then: 

band bicep and tricep work 

then: 

Yoga x 5 min 

farmer carries @ 45's 

Monday, April 26th, 2021 - BJJ, Run

 In the AM: 

60 min x BJJ (flow and slow roll + drilling) 

In the PM: 

25 min run @ easy pace 

Thursday, April 22 2021 - BJJ + DMPM

 In the am: 

60 min drill BJJ

In the PM: 

3 rounds: 

5/5 x jerk @ 60 

10/10 @ 1h row @ 60 

5 x goblet squat 

then: 

Pushups, ring rows and 2h swings @ 60 

Wednesday, April 21st, 2021 - Clean em up

 In the afternoon: 

3 rounds @ 2 x 30# kbs 

7 x dbl swing

7 x dbl clean

7 x dbl press 

7 x dbl snatch 

7 x dbl front squat 

7 x dbl jerk 

then: 

6 rounds: Chains @ 2 x 60's 

1 x dbl swing

1 x dbl clean 

1 x dbl see-saw press 

1 x dbl front squat 

then: 

1-5 x gorilla row @ 2 x 60s (each hand) 

1-5 x pushup / pupp ladder (hands rested on flat side of 2 kb's, easier on my bad hand) 

then: cool down 

yoga, stretching and core work (focus on slow and 100% controlled repetitions) 

Tuesday: April 20th, 2021 - BJJ + Recovery

 In the AM: 

60 min x BJJ (drill + 2 x 5 min live rolls) 

In the PM: 

30 min x yoga, joint mobility and breathing

Comments: 

Fast until 6pm.

Weight: 208

Monday, April 19, 2021 - Clean em up

 In the afternoon: 

3 rounds @ 2 x 45's 

7 x dbl swings 

7 x dbl cleans 

7 x dbl press 

7 x dbl front squat 

then: 

6 rounds as a chain @ 2 x 45's 

1 x dbl swing

1 x dbl clean 

1 x dbl snatch

1 x dbl press 

1 x dbl front squat 

then: 

gorilla rows @ 2 x 45's 

1 x 10/10 

1 x 1-5 alternating ladder (keep this!) 

then: cool down 

Farmer carries @ 2 x 45's 

hi / low carries @ 2 x 45's 

a bunch of close grip dhnk chinup ladders 

Comments: 

Gorilla rows = pump. 

Chinups all done slowly and w/ perfect form 

Starting a food diary to measure food intake. Food intake needs to be done in better moderation. 

Friday, April 16th, 2021 / Sunday, April 18th, 2021 - Rest and recovery

 Rest, recovery. Did dock work and spring clean up. 

Thursday, April 15th, 2021 - BJJ + Clean em up

 In the AM: 

60 min x bjj (review and drill) 

In the PM: 

4 rounds @ 2 x 30's 

7 x clean 

7 x press 

7 x snatch

7 x front squat 

7 x press 

then: 

KB chains of same complex with 2 x 45's for practice 

Wednesday, April 14th, 2021 - Rest

 Rest and Recovery. 

Got some yoga, breathing and joint mobility in in the afternoon. 

Tuesday, April 13th, 2021 - Clean em up Week 2, Day 1

 In the afternoon: 

Warmed up with some mobility excercises 

then: 

4 rounds: 1/1 rest @ 2 x 30's 

7 x clean 

7 x press 

7 x snatch 

7 x front squat 

then: 

3 rounds: 

10/10 x 1h supported row @ 60 

10 x pause pushups 

then: 

Yoga + joint mobility to cool down

Comments: 

Weight: 209

Monday, April 12th, 2021 - Clean em up Week 1, day 3 (missed from last week)

 In the afternoon: 

3 rounds @ 2 x 45's 

7 x dbl kb clean 

7 x dbl kb press 

7 x dbl kb front squat 

then: 

3 rounds:

12 x 2h swings @ 60 + heavy green band 

12 x pushups 

6 x close grip chinups 

then: 

band hammer curls x a bunch

band tricep pushdowns x a bunch

Comments: 

Finished up week 1 today. Had to push last Friday's to today. Hopefully will get another 3 days in this week. Body feels really good. Dock went in very easy, no lingering soreness and dinged shoulders / elbows. 

Sunday, April 11th, 2021 - Dock work / rest

 In the AM: 

Dock work - just putzed with everything and chipped away. 

In the PM: 

Yard work 

Saturday, April 10th, 2021 - Dock In Day

 All AM: 

Put the dock in. Full AM. 

In the PM: 

Yard work 

Friday, April 9th, 2021 - Rest

 Full day of rest and travel

Thursday, April 8th, 2021 - BJJ + Recovery

In the am: 

60 min of BJJ 

- 4 x 5 min live rounds  

In the afternoon: 

30 min of yoga + breathing exercises

Comments: 
Weight: 208 

Wednesday, April 7th, 2021 - Clean Em up Complex Week 1 Day 2

 In the afternoon: 

3 rounds @ 2 x 30# kbs 

7 x dbl kb clean 

7 x dbl kb press 

7 x dbl kb snatch

7 x dbl kb front squat 

7 x dbl kb press 

90 sec rest between rounds 

then: 

3 rounds: 

3 x weighted close grip chinups @ bw + 30 

15 x banded swings @ 60 + 2 blue bands 

then: 

2 rounds: 

30 sec x Stationary suitcase march @ 60 (R)

30 sec x stationary suitcase march @ 60 (L)

then: 

Cooled down with rope curls w/ 45# kb looped at bottom and neutral grip rope pullups 

Tuesday, April 6, 2021 - BJJ + Recovery work

In the am: 

45 min x BJJ (drill and review)

 In the afternoon: 

3 rounds: 

5/5 x 1h press @ 45 

10/10 x gorilla row @ 60 

5 x goblet squat @ 60 

15 x 2h swings @ 60 

then: 

a bunch of dhnk chinups (for every set, do 2 x amount of slow pushups) 

then: 

2 x 40 yard farmer carries @ 75's 

1 x 40 yard dumbell drag @ 75 

then: 

Yoga x 10 min 

Comments: 

Weight 208

Monday, April 5th, 2021 - Clean em up complex Week 1, Day 1

 In the PM: 

3 rounds @ 2 x 30# kbs (Complex)

6 x dbl kb clean

6 x dbl kb press

6 x dbl kb snatch

6 x dbl kb front squat 

then: 

5 rounds @ 2 x 45# kbs (Chains) 

1 x clean

1 x press

1 x snatch

1 x front squat 

3 x chinups 

then: 

2 x 10/10 gorilla row @ 60 

2 x 3/3 1h press @ 60