BJJ and conditioning:
Arm bar and bicep crusher drills, then conditioning rounds
3 flight staircase sprint x3
Max Pull-ups
20 Burpees
rest 1 min
30 Jumping split squats w/ med ball (15 each leg)
Max pushups
30 Db snatches w/ 25 lb
That’s one round. Repeat for a total of 3 rounds. Shit was rough at the end, but got through it.
Upper Body Rep:
BB bench speed: 26, 15, 8 @ 135 lbs
Skull crushers: 3 x 8 @ EZ + 50 lbs
Pull-ups: 40 reps total
Seated Military press: 5 @ 115, 5 @ 125, 4 @ 135
Curls: giggles all over the place
Legs:
Single leg leg-press: 4 x 10 @ sleigh + 50lb
Split Squats: 3 x 5 @ 60 lb dbs
Giant set: 2x
single leg ext: 10 @ 70lb
single leg curl: 10 @ 70lb
hyper-extension: 15 @ bw + 35