Me resting after a climb.
Short rest periods or the mosquitos will attack!
Last night the workout and BJJ was interrupted by CT call.
I was able to do 3 set of power cleans. Left came back and then practiced armbars and a crosscollar choke defense. Then had to go back in again I was very frustrated.
Friday morning
Ring pull-up
KB swings
OHS
single leg DL
Friday night:
BJJ: Arm bars, triangle, bicep cutter. Rolled for 30 minutes
Saturday:
A1 Handstand PU 5x 5,4,4,4,4
A2B2 Lunge
-Sandbag 2x10/leg
-KB rack 4x8/leg
-OHSP 4x8/leg
B1 Ring PU w/20# weight vest
Sled drag 4x30yrds 285#
C1 1-arm sledge hammer 3x10/arm
C2 TGU 3x5/side 44#KB
SLOSH PIPE LUNGES
Morning: BJJ rolled for 1 hr.
Afternoon I did a park workout:
4x8 KTE
5x1min Ring work, L pull-up, vertical invert, muscle-up, dip, forward roll to L, backward roll to touch ground.
4x8 pull-ups
4x10 dips
-two sets parallel bar
-two sets straight bar
then chased the kids for an hour. tough work!!
Wednesday morning:
A1 Backsquat 10x3
A2 Pushpress 10x3
Weighted Pull-ups 5x5
5x5 curl, reverse curl, hammer curl
B1 Back extension 4x8
B2 Face Pulls 4x8
Wednesday Night:
Hand Stand static hold 10x max holds
A1-Ring work
A2-Ab wheel
4rds
KB swings 3x20/arm
Thursday night:
soccer game
Friday 24 hour duty won’t be lifting today.
Monday morning:
A1 1-arm DB Snatch 60#
A2 DB Bench press 70#
10x3
Front Squat 5x5
6x4 curls, reverse, hammers
B1 Face pulls 4x8 40#
B2 Back ext. 4x8 45#
BJJ last night:
Laps, different guard passes, rolled one LONG match 30 minutes. Lots of defense, but was tapped by a darce.
Rode my bike to work today to save on gas. 4+ miles 23 minutes.
Wed. morning:
A1 RDL
A2 Push Press
10x3
B1 weighted pull-ups
B2 donkey calf raises
5x5
curls, reverse, hammer 7x4
1-Arm Sledge hammer swings
control the rebound
26# Medicine ball toss, you will feel this from your calf to your shoulder.
Wednesday night:
Hand stand
2xmax hold
A1-Ring spiderman push-up
A2-walking lunge 100# plate 2x
-walking lunge 2 KB’s racked 2x
-walking lunge Slosh pipe 2x
B1-Sled drag 200#
B2-Partner sled rope pull
Partner sled rope pull 15 yrds alternating until sled drag pulls sled 30 yrds down and 30 yrds back.
C1- 1-arm sled hammer swings
C2- Medicine ball toss
SHS 10 per arm then switch out with the MBT Keep the ball moving back and forth.
Rock
A1- HSPU
A2- Inverted Row
3 sets
B1- Ring Dips
B2- Single leg squat 5/leg
3 sets
C1- SL DB snatch 10/arm 3 sets
C2- 360 Lunge w/heavy bag 3reps/position
360x2
D1- MB rollout
D1- TGU DB 5/side
2 sets
4 rounds 5 minutes per round
RD1 25# plate
OH squat
Pushes
Row
OH circles
Front squat
1 minute/movement
RD2
wheelbarrow hops
standing broad jump
Prowler
sprawl thruster
MB mountain climber
1 minute/movement
RD3 Tabata
Thruster 25# plate
20sec/10sec total 5 minutes
RD4 static hold
Heavy bag hang
25# OH
Pull-up hang
Ring support
Push-up hold
Today I trained the MMA guys at Frostbite Vale Tudo. The first part of the workout I did at my house with a couple of guys then I took the same workout into Frostbite repeated it with those guys and followed it up the the four 5 minute rounds. I did not do every rep of every set because I had to do a lot of coaching but the workout was Great! I really liked it.
Rock