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
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
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
In the AM:
60 min x BJJ (flow and slow roll + drilling)
In the PM:
25 min run @ easy pace
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
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)
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
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.
Rest, recovery. Did dock work and spring clean 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
Rest and Recovery.
Got some yoga, breathing and joint mobility in in the afternoon.
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
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.
In the AM:
Dock work - just putzed with everything and chipped away.
In the PM:
Yard work
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
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
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
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
