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 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.

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.

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 […]

ladder down using 50 lbs dumb bell swings (20 to 1) ladder up push ups (1 to 20).  from is key, back started to get tired, made it to 17 on the push ups before dropping to knees.