02.27

FSQ 155x5x3
C&P 115x5x3
Pull-up 3x5

02.25

1hr jog

02.24

C&P 115x5x4
Pull-ups 3x5
FSQ 155x5x4

02.23

5 Burpees, 70m sprint, 4 Burpees, 70m sprint down to 1, then 6 and 7.

Under 5min, go for 10 next then increase distance to 100m and work on time.

02.22

FSQ 155x5x4
C&P 115x5x4
Pull-up 3x5

02.21

30min jog.

02.20

Test day.
Worked up to a 175# press. I think I accidentally gave it a little kick to start. Failed at 185 and second attempt at 175. 165 went up easy.
Worked up to 225 FSQ. Not pretty but not much of a struggle.
Worked up to 225 total pull-up

02.16

30min jog.

02.15

C&P 145x2x3
Bent row 145x2x3
FSQ 205x2x3

02.13

C&P 145x2x3
Bent row 145x2x3
FSQ 205x2x3

02.11

45min jog

02.10

C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

02.08

AM
C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

Evening BJJ

Hay maker block to hip throw, to knee on belly arm lock

Attacking the turtle, kneeling on the side spinning over to lap and choke

Uninspired rolling

02.06

C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

02.05

45min jog
Ab wheel and curls

02.04

FSQ 185x3x3
C&P 135x3x3
Bent row 135x3x3

02.02

C&P 125x5x3
Bent row 125x5x3
FSQ 165x5x3

01.31

C&P 125x5x3
Bent row 125x5x3
FSQ 165x5x3

01.29

FSQ 165x5x3
C&P 125x5x3
Bent row 125x5x3

01.28

Jog, rope, airdyne 45min total.

01.26

FSQ 195x3x3
C&P 135x3x3
Bent-row 135x3x3

01.25

Jiu Jitsu -

Block punch to take down defense

Mount escape, bump, trap the arm and roll

Mount escape, shrimp right, left then guard recover