layed off for last month, bjj 2 or 3x per week and hiking at work.

11-6
3 hrs hiking

ME upper
3:30 rope and mobility work

A- bench 10x bar, 5x65, 5x95, 3x115
8x135, 6x155, 4x160

B- db bench 40x25, 40x16

C1- db row 3x10 end at 65
C2-db r delt fly 3x10 w/ 5's

D-shrugs 3x8 end 185
E- bb curls 3x8 w/65

finisher 12-1 pushups and situps

11-7
4 hrs hiking
11-8
6 hrs hiking
11-9
3hrs hiking
1hr bjj
11-10

1to 1 1/2 hrs hiking
supposed to be ME lower but sciatic is inflamed from all the hiking

REP upper
3:30 rope and mobilty

A neutral grip chins 5-4-4-4-3

B1 lat pull 3x10 w/ 150
B2 db power cleans w/ 10lb 3x10

C- db laterals 3x10 w/ 10's

D1-db shrugs end at 65 3x10
D2- db curls 3x10 w/ 35's

E wrist curls 3x 20 w/ bar

pushups 3x max 30, 22, 17

11/12 back is tweaked no class or lifting did "sweet sixteen" at gym.

Piriformis and sciatic were inflamed took it light better part of last month. all the hiking at work is beating the shit out of me. Need more hip and glute stretching.

12/10/11

5min rope then foam, lx ball and mobility.

Mb chest pass 12lb ball 4x6
pullups- 1-2-3-4-3-2-1

1- bench- bar@5, 95@5, 135@5, 155@3, 160@8, 170@6, 175@8

2-Mb ext arm pushups ea side 3x10

3-db row 50x12x2, 65x12x1

4-facepulls 3x12 @70

5- bb curls, 3x8@65

30 min walk

12-9-11
1hr no-gi

12-11-11

1hr no-gi

gpp work

5min rope foam and mobility

13-1 pushups and squats
25 kneeling rolloluts

12/13/11
1 mi run 10:16
Foam and mob

Pullups 5*3

Fr squats work up to 110*3

Min drills 4*2 min
Burpees
Grasshopper
J/jax
Burpees

Slant board setups 3x10 w/10lb behind head

12-20-11
A-pullups and dips- 1-2-3-4, 1-2-3-4

B-v ups 10
chinnies 20
supermans 15

C-1----10----1 squats and pushups

12-21-11
1hr yoga

12-22-11
1hr no gi bjj

12-23-11

pullups 1-2-3-4-5-4-3-2-1
chins 1-2-3-3-2-1
close grip pulls 1-2-2-1

pushups 2-4-6-8-10-12-14-12-10-8-6-4-2
divebombers 2-4-6-8-8-6-4-2
diamonds 2-4-6-6-4-2

4 ct flutterkicks 20
v-ups 20
russ twist 20 ea
hip ups 20

2 laps at fields not quite a mile 6:31

12-24-11

min drills
30 sec ea 1 min rest 5 rounds
burpees
mntn clmbrs
j-jax
burps
seal jax
grasshoppers

pulls 3x3
chins 3x3
pulls 3x3

neck bridge 3x 8ct

30 min walk

2days off christmas obligations

12-27-11

5 mins rope
foam and mob work

A1-pullups 7-5-5-5
A2- sb zerchers 100lb 4x6

B1-dips 4x8
B2- db romo dl's 50 lb db's 4x8

C1-facepulls blue band 3x10
C2-divebombers 3x10

D-kneeling rollouts 3x6

2laps at field 6:30

12-29-11
1hr no gi

12-30-11
1 hr no gi
pullups 3x4
chins 3x4
pullups 3x4

1.4 mi trail run

12-31-11

neck work
min drills

burpees
mntn clmbr
j--jax
burpees
split jumps
pushups

1-1-12
1.4 mi tr run

1-3-12
1hr Gi jj

1-5-12
8 hrs firearms training
1hr no-gi 1 hr gi

1-6-12
5min rope foam and mob

A1- pullups 10-7-6-5
A2-dips 10-10-8-7

B- sandbag shoulder 5x4

C- v-ups 15, supermans 15, chinnies 30 x3

D- neck bridges 3x8 ct

3 mi run

1-7-12

min drills 5x3 min rounds 1 min rest

burpees
split jumps
grasshoppers
burpees
splitjumps
mntn climbers

pullups 6x4- chins 3x4+3, close grip pulls 3

2-21-12
1hr boxing
1hr bjj

2-23-12
strength

A1-pullups 8-7-6-6
A2-assisted pistols 4x3 ea

B1-divebombers 4x12
B2- 1leg rdl's w/15lb db's 4x10 ea

C1-facepulls 3x12 blue band
C2-diamonds 3x10

D-circuit x3
crunches x10
lhsx20
plankx 50 sec

2-24-12

3x3min rnds shadow

3x3min rounds heavy bag

no excuses ict using
burpees
squats
pushups
j-jax

6/24/2012

1hr grappling

run laps around athletic fields 14 mins

6/25/12

5 min on rope
pullups 4-3-2-1

hang cleans 5@bar 5@65 5@75 5@95 5@100 5@110

pullups and kneehugs 1----10----1 100 ea 15:10 time