04.30

Power Snatch 45x2, 55x2, 65x2, 75x2, 95x2, 105x2, 115x2, 125x2, 135x1x3

135 ain't bad, doable in the dark hours

Dips 5,5,5, 16kg x3x4, 10
Pull-ups 3x5 16kg x1,2 x2, 2x5
Shrimps 3x5
HLR 3x3

04.27

35min jog in the AM
Lunch time BJJ:
Same stuff as last time taught by another Black Belt so a little different twist and perspective

• Self-defense: kick for distance to throw
• Defending opponent standing in guard by grabbing both legs, bumping and rolling up to mount
• Same but hooking one leg
• Rolling was good but everyone was staying away from standing out of the guard

04.25

BJJ classs
- Push kick to step in to take down to side control
- Protecting against opponent standing in guard. Grab both heels, bump with knees or feet on hips, to mount.
- Same but grab sleeve, hook arm under heel, to bridge knee bump, sweep over to side to mount.
- Decent rolling, got caught in a double lapel while the opponent was in my guard. Need to work on getting out of that.

04.24

Press 135x8
Dips 18
Chins 10

04.22

6 70m sprints
Hlr 3x3

04.20

Pc 135x2 155x2 165x2 185x2 195x2
Dips 10 16kg 5 5 5 5
Oarr 10 10 10 10
Goblet 24kg 5 6 7 8 9
Farmers

04.18

35min jog.

04.15

Farmers
Fsq 135x3 155x3 165x3 185x3

Need to perfect 165 first.

Swing 32x10x3
Ring dip 3x9
Chin up 3x9

04.14

L-sit practice
Jog 41min

04.13

Farmers
Front tuck lever practice
Press 135 2, 3 3 3 4
Pull ups 6 6 6 6 6
Swing 10 10 12 20 20
Shrimp 8 8 8 8 8

04.09

L-sit practice
Jog 42min

04.07

Front lever practice
Farmers walk
Power clean 135, 145, 155, 165x1, 185x1x3
Neutral grip pull-up 8, 9, 10
Goblet squat 8, 9, 10
Ring dip 8, 9, 10

04.06

Jog to park
5 70m sprints
Jog home

04.05

One arm ring row 4x8
Shrimps 4x8
Press 135x 1,2,3,3
Swing 24kg 10/10 x4

04.04

Jog 40min

04.02

Fsq 135x3 145x3 155x3 165x3, 1, 2, 3 stay
Dips 7x8
Swing 11 12 13 14 15
Chins 5x8