July 10th, 2017

3:00pm – Awaken Day 1

8 half kneeling bottoms up press/ each side (18)

12 banded walks/each side

12 scap push ups from elbows

4 rounds w/ set resting

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8 semi supinated DB bench (2×50 – tempo 30X1)

8 prone bench DB row (2×40 – tempo 2111)

3 sets

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8 ring row (tempo 2020)

60s ring plank hold

3 sets

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30s wall sit

10 push ups (tempo 2111)

30 du’s

rest 60s

5 rounds untimed

 

5:00pm – BJJ

Bull Ring for Cheney – 6 or so 90s rounds no gi

 

6:00pm – Strength

DL 5×5 @ 305

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100m front rack KB carry (2×53)

100m backwards sled drag (135)

4 rounds untimed

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15 minutes stretching/recovery