6:00am – BJJ
20 minutes drilling pressure pass into heel hook, and pressure top control into kimura
5×5 min round no-gi
12:00pm – BJJ
20 minutes drilling mount escapes and sweeps
5×5 min rounds gi
3:30pm – Awaken Day 2
WU
EMOM 12 min
1) 5 seated box jumps (high height each round)
2) 8 double KB hang clean
3) 30s row
Strength
three position clean DL (3131 tempo) 5,5,4,4,3
5×135, 5×155, 4×175, 4×195, 3×215
—
DL from blocks (above knee ) 5,5,5,5 @ 455lb
Conditioning
12 Russian KB Swing (53/70/80/106/124
rest 15 sec
30s hollow hold
rest 15s
8 Tall Box Jump (20/22/24/26/26)
rest 15s
1 min row (2:05/2:00/1:55/1:50/1:45)
rest 90s
5 rounds w/ increasing effort each round
6:40pm – Sparring
4x3min rounds kickboxing
Aaron Jannetti 