Conditioning: Jump Rope

30 seconds x intense jump roping
30 seconds x VERY EASY jump roping

25 minutes

Dark Side Training - Chest, Shoulders, Triceps & Back

1.DB Bench

45lbs x 10
50lbs x 10
80lbs x 10, 2, 1 (Rest Pause)

2.DB Overhead Press

50lbs x 10
35lbs x 15, 6, 5 (Rest Pause)

3.DB Triceps Extensions

30lbs x 8
45lbs x 8
60lbs x 8
50lbs x 10, 5, 5 (Rest Pause)
45lbs x 10

4. Lat pull downs

80lbs x 10
100lbs x 20, 8, 5 (Rest Pause)


5. T-Bar Rows

75lbs x 8 x 2 sets
60lbs x 8

6. Cable Rows

 80lbs x 20, 12, 8 (Rest Pause)

Brazilian Jiu Jitsu + Burpees

AM Training


1 hour of Brazilian Jiu Jitsu Class - Rear Naked Choke work + rolling



PM Training

30 seconds x Burpees
30 seconds x Shadow Boxing
30 seconds x Burpees
30 seconds x Shadow Boxing

1 minute rest


Repeat 3 times.

(4 x 2 minute rounds)

Warrior Challenge

1. Max Chin Ups in 1 minute

15 reps

(My brother did a VERY poor job of filming this)


15 seconds rest

2.  Max Push Ups in 1 minute


45 reps


15 seconds rest

3. Max Sit Ups in 1 minute

(I did these incorrectly)


18 reps

15 seconds rest

4. Max Bodyweight Squats in 2 minutes


85 reps

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups

(In 2 minutes)
10 Upa's
10 Leg Triangles
6 Hip Escapes (3 Left & 3 Right)
10 Leg Circles (Left and Right)
10 Bridges
5 Single leg bridges (Left and Right)

Dark Side Training # 2

1. DB Curls

Worked up to 35lbs x 12, 5, 3


2. Hammer DB Curls

25lbs x 12
35lbs x 12


3. Leg Curls

50lbs x 10
80lbs x 12

Immediately

60lbs x 7, 6


4. Squats

315lbs x 1

295lbs x 3.5 (Failed number 4)

Note: Never tried to pre-exhaust before squatting.

5. BJJ practice

Guard attacks and escapes.

Dark Side Training # 1

1. DB Incline Bench Press

75lbs x 11 RP


2. Klokov Press

75lbs x 7,4,4 RP

3. Reverse Grip Floor Press

135lbs x 18 RP

4. Lat Pull Downs

120lbs  x 25 RP

5. Deadlift

Worked up to 360lbs x 8

Note: Just tried to get a pump today.


6. BJJ Practice

Rolled for 30 minutes with my brother practicing technique.