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
