July 18th, 2017

6:00am – BJJ

20 minutes drilling half guard passes to submissions (wrist lock/straight armbar)

30 minutes “first blood” submissions no-gi w/ four people


10:00am – Awaken Day 7

Segmented Clean Deadlift 4,4,3,3,2 (3131 – 155/175/195/215/235)

Deadlift From Blocks – Above Knee 3,3,3,3 (475lb)

10 unbroken hang power clean (95/105/110/115/125)

rest 15s

30s hollow rock

rest 15s

8 seated box jumps (30/32/34/36/38)

rest 15s

300m row (2:05/2:00/1:55/1:50/1:45)

rest 90s

5 rounds

approx 24 mins


12:00pm – BJJ

20 minutes drilling scarf control to chokes

5×5 minute round gi


6:40pm – Fight for Fifteen

5×3 minute rounds sparring – kickboxing

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