Anaerobic Blackjack (John Hackleman Workout)

My friend Reg just challenged me to a crazy bodyweight workout.

20 burpees
1 dive bomber push up

19 burpees
2 dive bomber push ups

18 burpees
3 dive bomber push ups

17 burpees
4 dive bomber push ups

16 burpees
5 dive bomber push ups

15 burpees
6 dive bomber push ups


14 burpees
7 dive bomber push ups


13 burpee
8 dive bomber push ups


12 burpees
9 dive bomber push ups

11 burpees
10 dive bomber push ups

10 burpees
11 dive bomber push ups

9 burpees
12 dive bomber push ups

8 burpees
13 dive bomber push ups


7 burpees
14 dive bomber push ups

6 burpees
15 dive bomber push ups

5 burpees
16 dive bomber push ups

4 burpees
17 push ups (started doing normal push ups at this point because I felt pain in my shoulder joint)

3 burpees
18 push ups

2 burpees
19 push ups

1 burpee
20 push ups



I completed this in 1 hour 19 minutes and 39 seconds. lol...

Reverse Grip Bench + Deadlifts + Brazilian Jiu-Jitsu Practice

1. Reverse Grip Bench Press

Worked up to 185lbs x 4

2. Deadlift

Worked up to 380lbs x 1


Didn't feel like doing any assistance work

3. Brazilian Jiu-Jitsu (with my brother)

Brazilian Jiu-Jitsu

BJJ Technique Practice - 1 hour


1. Warm up

2. T-Clinch to Hip Throw

2. Arm Triangle from Side Mount

3.  North South Choke to Side

Work Capacity

25 Burpees
25 Push Ups
50 BW Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Squats + Strict Press + Deadlift

1. Squats

Worked up to 295lbs x 5

2. Strict Press

Worked up to 140lbs x 3

3. Deadlift

405lbs x 1 (No Belt)
360lbs x 3

4. DB Incline Bench

45lbs x 20, 20
55lbs x 10
65lbs x 8

5.  Wide Grip Lat Pull Downs

100lbs x 20, 20, 20, 20
80lbs x 20

6. Brazilian Jiu Jitsu and Heavy Bag Conditioning

Strict Press + Reverse Grip Bench Press

1. Strict Press

145lbs x 1

2. Reverse Grip Bench Press

185lbs x 3 x 6 sets


This idiot blocked the last rep so I couldn't get it on video so I said, fuck. I'm doing it again. Did 6 sets instead of 5.


3. Shoulder Superset

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

15lbs x 20 Front Raise
5lbs x 20 Lateral Raise

4. Empty Bar Bicep Curls

2 x 20 reps (45lbs)

5. Heavy Bag Conditioning

Worked on some left jabs and right crosses

Strict Press + Squat + Deadlift

1. Strict Press

130 x 6

2. Squat

205 x 3
235 x 3
270 x 10 (Belt)

3. Deadlift

270 x 5
315 x 3
335 x 3
315 x 3 (1.5" Deficit)

4. DB Incline Bench

50 x 10
55 x 8
65 x 10
55 x 8
50 x 10 (I might have done two sets.)

5. Pull Ups

6 x 5 reps

6. Rear Delts

Some reps with 15lbs

7. Heavy Bag Conditioning

Work Capacity Workout

Thursday

25 Burpees
25 Push Ups
50 Squats
25 Sit Ups
Shadow Boxing x 2 Minutes

Beginner Brazilian Jiu Jitsu + Strict Press

Tuesday


1 1/2 hours of Brazilian Jiu Jitsu training (First class ever)


Wednesday


TERRIBLE session. Will repeat this again on Sunday.


1. Strict Press


135 x 1


2. Reverse Grip Bench Press

180 x 3 x 5 sets

Work Capacity Workout # 3

25 Burpees (These felt much much better today)
25 Push ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Power Clean + Squat + Strict Press

1. Power Clean

180lbs x 1

Worked up to 135lbs x 10

2. Squat

190lbs x 5
225lbs x 5
250lbs x 7

3. Strict Press

135lbs x 4
125lbs x 6

4. Pull Ups

5 x BW
5 x 20lbs
5 x BW
5 x BW
5 x BW
5 x BW

5. DB Incline Bench

60lbs x 10
65lbs x 8
55lbs x 8
50lbs x 10
45bs x 9

6. Rear Delt Laterals

15lbs x 15
15lbs x 15
15lbs x 12


7. Heavy Bag Conditioning

Work Capacity Workout # 2

Did the same thing as yesterday.  I am so out of shape though having not really done any type of real conditioning work.

25 Burpees (with push ups)

25 Push ups

50 Bodyweight Squats

25 Sit ups

Shadow Boxing x 2 minutes

Work Capacity Workout

25 Burpees
25 Push Ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Conditioning - Heavy Bag Work

1. DB Curls

5-6 sets of 8-10 w/ 30lbs

2.  Bent over rear laterals


15lbs x 10-15 x 3 sets

3. Heavy Bag Work

Working on technique which sucks - I'm not engaging my hips enough...

2 x 2 minute rounds

Reverse Grip Bench Press + Deadlift

1. Reverse Grip Bench Press

195lbs x 1 x 10 sets


2. Deadlifts

380lbs x 1 x 10 sets

3. DB Incline Bench

40lbs x 15
55lbs x 10
65lbs x 8
55lbs x 6
40lbs x 12

4. DB Side Laterals

15lbs x 15, 12, 10

Barbell Rows

1. Barbell Rows

180 x 5
205 x 3
235 x 8

2. Pull Ups - 44 total reps

Palms away 4 sets x 5 reps
Palms facing 4 sets x 3 reps
Neutral Grip 4 sets x 3 reps

3. Jump Rope

100 double leg
50 left
50 right
50 alternating
50 high knees
100 double leg

4. Heavy Bag work

Squat + Strict Press

1. Squat

135 x 10
180 x 10
225 x 1
245 x 1
270 x 5
245 x 5

2. Strict Press

100 x 3
115 x 3
125 x 7

3. Deadlift

Worked up to 360 x 2

4. Heavy Bag Work

(50 left jab, 50 right cross,  50 1-2, and some more) x 2

Deadlift + Klokov Press

1. Deadlift

135 x 3
225 x 3
270 x 2
315 x 3
360 x 1
380 x 1
405 x 1
425 x 1 (Bodyweight, no belt PR lol)

335lbs x 3 x 2 sets

2. 3"Elevated Stiff Leg Deadlifts

205 x 5 x 2 sets

3. Klokov Press

Worked up to 120lbs x 1

4. Pull Ups

BW x 3
20lbs x 3
BW x 12, 5, 2 (Rest Pause)

5. Lat Pull downs

120lbs x 10 x 3 sets