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BJJ
1h15 Guard Pulling - Sparring from standing
Training
Emom 18'
- 5 Power Clean @70kg
- 12 Cal Bike Erg
- 5 Strict Pull Up / 10 Push Up / 15 Air Squat
BJJ
1h15 - X-Gard sweep - Light Sparring
Training
Tabata x 4 / 2' Rest
- Bike Erg
- Push Up
- Air Squat
- Burpees
Results : 67 cal / 91 Push Up / 106 Squat / 40 Burpees
Training
10 Rounds For Load
- 300m Run
- 1 Deadlift
- Start @60kg +10kg Each Round
Finished @160kg ( 1 rounds extra )
BJJ
Very light flow technique
Training
For Time
21 - 15 - 9
- Strict HSPU
- Squat Clean @52 kg
Stopped at 21 reps (Way too tired to continue) lack of sleep from the night before.
BJJ
1h30 - Technique and Flow sparring
Training
For Time :
- 50 pull ups
- 400m Run
- 21 Thruster @43kg
- 800m Run
- 21 Thruster
- 400m Run
- 50 Push Up
Time: 23'
Bjj
1h30 - Techniques - Sparring
Training
Team Wod
For Time:
21 - 15 - 9
- Strict HSPUs
- Strict Ring Dips
- Strict Toes To Bar
21 - 15 - 9
- Kipping HSPUs
- Kipping Ring Dips
- Kipping Toes To Bar
Time 7'46 with pierre
Training
For Load
5-5-3-3-3-1-1-1-1
Power Clean
70/75/80/85/90/97/100/ 2 fails @102kg
Bjj
1h10 - Technique / Skill and flow
Bjj
1h30 - Sill & techniques and heavy sparring at the end.
Training
Bench Press
- 2 x 12 reps @60kg (3rir)
Dumbbell press (flat)
- 2 x 15 @15kg ( 3rir)
Push Up
- 2 set 3 rir ( 17 reps & 16 reps )
Dips
- 2 sets of 10 reps ( 3 Rir)
Barbell Upright Row
- 3 sets of 15 Reps @15kg
Barbell Squat ( High Bar )
- 2 sets @60kg = 15 / 20 reps
Barbell Hip Thrust
- 2 sets @60kg = 12 / 11 reps
Cardio
15' Bike & 15' Run Zone 2
For Time & Load 15'
- 15 TTB
- 12 HandStand Push Up
- 9 Hang Power Snatch 30kg
- 6 OverHead Squat
In the remaining time 1 Rm Snatch
Time : 8'16 / 75kg Power Snatch
BJJ
1h40 - Skill & Drills and 10' theme Sparring
Wod
E3MOM x 5
- 40 Du
- 20 Wall Balls
- Worst time : 1'12
BJJ
1h15 - Drills and light sparring
Wod
20' Emom
- 5 Front Squat for load
- 5 Ring Mu
Load : 55kg ( Mu done)
Strength
- 3 x 5 BackSquat
- 80/85/90
- 50 Cyclist Squat 15kg DB
- Time : 3'00
Biking
10km ( Commuting in town )
BJJ
1h15 - of witch 50' of sparring. Very intense day and very hard I was left completely empty ...
1'30 of Brazilian JiuJitsu
wod
2 rounds for time:
- 10 snatches @61/43kg
- 12 bar-facing burpees
Right into…
2 rounds for time:
- 10 snatches @43/30kg
- 12 bar-facing burpees
My time : 10'26
cardio
10km biker erg
Every 2km => 10/10 ATG => 200m Run