July 3rd and 4th, 2017

A little behind on tracking, so we’re going to mash these days together!

July 3rd, 2017

6:00am – Brazilian Jiu-Jitsu

6×5 min gi rolling

10:00am – Brazilian Jiu-Jitsu

40 minute king of the hill pass/sweep

15 minute king of the hill takedowns


July 4th, 2017

6:00am – Brazilian Jiu-Jitsu

worked top control transitions

30 minutes king of the hill side control escape


7:00am – Strength/Stability

20 min sled drag (70) + KB carry (2×18) rotating every 50m from farmers, to front rack, to overhead

*9 rounds without putting bells down

1 min row

1min ski

5 rounds