5 rounds of 5 reps each side of get ups. completed in 11:08. did tabata push ups – trashed the chest – tabata squats
8 rd add the reps
Strength: Press 5,5,5,5,5 (optional) For Time: 1-Burpee+2 Sumo Deadlift High Pulls 65/95 1-Right Arm DB Push Press 25/35 1-Left Arm DB Push Press 25/35 15-Situps 8 Rounds * Add one rep to each round except for sit-ups. Ex: round two is 2 reps…finishing on round eight with 8 reps at every station.
run day moderate effort
run for 40 mins at a moderate pace. able to cover 5.30 miles and felt ok considering the legs gone noodle workout the day before. skipping bjj due to shoulder still sore from tuesday bjj.
legs gone noodle
same time as fight gone bad – box jump (8 risers per side), deadlift 80 lbs, wall shot (12 lbs), jumping lunges and jump rope. best round was 20 deadlifts, 32 wall shots, 11 box jumps, 15 jumping lunges and 143 jump rope.
5x interval 800 bjj side control attack
5×800 at all out pace – don’t deviate from fastest round more than 5 secs. rest 90 secs between rounds. grab under opponents head their gi then grab opponents pant leg jump to knee on stomach, if opponent rolls away throw leg that is on stomach around opponent’s head and start to attack arms using […]
