1) Press: 1 arm press or LCCP w/ 20kg kb
- 100 reps each arm (200 total)
2) Pull: Chinup
- 150 reps (hit an easy 15 in a row)
3) Squat: Goblet squat, switched between 20kg and 36kg kb
- 150 reps
4) Hinge: Swing or dbl kb swing using 1 x 36kb kb, or 2 x 20kg kbs
- 475 reps
5) Running:
- 7 miles @ LSD pace
- 1200 m of sprint work @ threshold pace
6) Jiu Jitsu:
- 5 hours
Notes:
Weight: 210#
Nutrition: Better, more minimal.
Sleep: Averaging about 6-6.5 per night
Body: Good.
Comments: Will lower volume on over head pressing movements and do a lot of pushups due to shoulder pain from jiu jitsu.
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