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4 8 12 reps 20 mins total

4 8 12 reps 20 mins total

warm up 10 min jog – 20 min running clock 4 clapping push ups, 8 swings (50 lbs), 12 bw squats.  after workout tabata push ups – lowest rep set was 5-8 at 7.  try to improve to 9 reps within 4 weeks.  great workout!

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rest day / bjj

rest day / bjj

continued working on escaping the mount no gi.  two escapes were demoed, 1; opponent positions self in S mount – gable grip your hands push on opponents leg that is in S position (key is to push close to their foot/calf) bring knee through turn into opponent and take mount.  2; opponent takes side control […]

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2:1 pacing / bjj

2:1 pacing / bjj

keep distance the same with each interval.  8×2 mins on with 1 min rest in between.  able to stay at 11.2 speed rounds 1-5, backed off on 6 at 10 speed, then completely rested on 7 then back to 11.2 on final round.  other than round 7 I felt good. at bjj we worked on […]

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2x by time

2x by time

run 2×12 rest 2 mins between intervals – cover as much distance as possible.

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AMRAP bench press and pull ups

AMRAP bench press and pull ups

amrap for 15 mins – 50 lbs dumb bell for bench press and body weight for pull ups.  able to complete 13 rounds in 15 mins.  returned from ski trip had a lot of fun!  back to reality…

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