July 11th, 2017

6:00am – BJJ

20 minutes drilling pressure pass into heel hook, and pressure top control into kimura

5×5 min round no-gi

 

12:00pm – BJJ

20 minutes drilling mount escapes and sweeps

5×5 min rounds gi

 

3:30pm – Awaken Day 2

WU

EMOM 12 min

1) 5 seated box jumps (high height each round)

2) 8 double KB hang clean

3) 30s row

 

Strength

three position clean DL (3131 tempo) 5,5,4,4,3

5×135, 5×155, 4×175, 4×195, 3×215

DL from blocks (above knee ) 5,5,5,5 @ 455lb

 

Conditioning

12 Russian KB Swing (53/70/80/106/124

rest 15 sec

30s hollow hold

rest 15s

8 Tall Box Jump (20/22/24/26/26)

rest 15s

1 min row (2:05/2:00/1:55/1:50/1:45)

rest 90s

5 rounds w/ increasing effort each round

 

6:40pm – Sparring

4x3min rounds kickboxing