50-40-30-20-10 rounds burpees, situps warm-up with suicides times 3. freakin great workout – legs were jelly after 3rd set. my time was 21:09, marty’s 23:30, mike’s 25 and scott’s 34:30.
time trial / bjj – advance half guard sweep
run as fast as you can 5K – time was 20:30 – felt ok, first mile was the hardest. in bjj focused on half guard sweep. as you’re in half guard and lying on right side you grab your opponents right hand to stop any under hooks. next you’ll place your right hand on opponents […]
running clock
with a running clock do as many squats within 60 secs take that number away from 60 and then do that many pull ups. go back to squats for 60 secs take away and then do that many reps as push ups. repeat for at least 12 mins. awesome workout! legs were on fire […]
back at it
continued to work at bjj passing half guard. weights on friday focused on deadlift and pull ups. deadlift 10 to 1 using 135 lbs and 1 to 10 bw pull ups. sore the next couple of days but great work out. good weekend ready for the week – the blitz starts.
5 rds for time
5 rds for time – 20 box jumps (8 risers per side) 20 burpees. neil – 14:28 marty – 16:30 great workout for core, jumps worked legs and stomach and burpees, well, they work everything. at the end of the day all body hurts!
