Tuesday: Jiu Jitsu, ICT,

6:00am

Warm up: 15 min
Joint mobility
Stretching

Jiu Jitsu, drill: 60 min
Drilled proper bottom side positioning out of guard passes and side control.

Later in the PM:

ICT: 

5 rounds:

6 x chin-ups 

8 x LCCP (4/4) @ 20kg

10 x goblet squat @ 20kg 

Durability: 

All done w/ 1-20kg kb

High rep shoulder work (2 arm work, front raises, oh presses, rows ect to get some blood flow)

Some swings to cool down 

JM

Stretch

Notes:
Weight: 204#
Body: Good

Sunday: Bl, ICT

1:00pm, 45 degrees, cloudy

Baseline:

3 mile run

3 rounds:

5 x pull-up 

10 x push-up

15 x squat 

Workout: ICT

40 x snatch @ 20kg (20/20)

100 x squats

49 x snatch @ 20kg (20/20)

Durability: 

50 x leg levers 

50 x superman back extensions

50 x glute hip raises

Joint mobility

Later in the PM: 

Joint mobility 

Contrast shower 

Notes: 

Weight: 203#

Nutrition: very minimal during day, big dinner