July 14th, 2017

6:00am – BJJ

7 x 5min rounds gi with big Ben Paxton (270lb purple belt)

 

1:30pm – Westside Barbell

6×4 cambered bar box squat with forward pulling bands @ 205lb

10×1 speed DL @ 165 + doubled bands while standing on 10″ of cushion

3×10 cambered bar good morning w/ forward pulling bands while standing on tire @ 115lb

1×10 cambered bar kang squats w/ forward pulling bands while standing on tire @ 65lb

4 rounds approx 1 min belt squat march while carrying 50lb medicine ball

2 rounds approx 1 min belt squat march w/ medicine ball + 20 med ball DL

3×20 reverse hyper

2 rounds approx 1 min belt squat march w/ bandbell doing offside presses

1 round approx 1 min belt squat march w/ bandbell offset OH hold + 10 presses

 

4:30pm – Awaken Day 4

8 half kneeling landmine press (60lb – both sides)

12 banded monster walk (forward and backward)

20s side star plank

4 rounds

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Barbell Z Press (8,7,6,5) 75/95/115/120

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8 Incline DB Bench – Semi Supinated Grip (3,1,X,1 – 2x50lb)

Strict Dips (21X1 – 4 reps/5 reps/6 reps)

8 Single Arm DB Row each arm (2,1,1,2 – 50lb)

3 rounds

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1 min ski (1:50-1:55)

10 DB DL (2x70lb)

30′ quadruped crawl

50 DU’s (all sets UB)

rest 2 min

4 rounds

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10 minutes stretching