Friday, March 23, 2018

Duck Season A: Cycle 3


Deadlift
150 x 3
170 x 3
190 x 7

Joker (supersetted w/DB rows 20 x 8 3)
200 x 3
210 x 3
220 x 3

FSL
150 x 8 x 3

+

LSD treadmill
9.0 cal/min for 30 minutes


Thursday, March 22, 2018

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

16 minutes Live Training

+

Upper body/Lower body stretches

Duck Season A: Cycle 3


OHP
60 x 3
70 x 3
80 x 7

Joker (supersetted w/DB hammer curls 20 x 8 3)
85 x 3
90 x 3
95 x 3

FSL
60 x 8 x 3

+

LSD treadmill
8.70 cal/min for 30 minutes

Tuesday, March 20, 2018

Training Day: Tuesday


Pummeling drill / Pummel to Ankle Pick / Pummel to Ankle Pick to Half Guard Pass with Crossface and Kickback / Pummul to Ankle Pick to Half Guard Pass with Crossface and Kickback to Breadcutter Choke / Pummel to Ankle Pick to Half Guard Pass with Crossface and Kickback to Lapel Katagatame from Knee on Belly

+

32 minutes Live Training

+

Upper body/Lower body stretches

Rabbit Season B: Cycle 3


Bench (supersetted w/DB rows 20 x 8 x 3)
95 x 3
110 x 3
135 x 7

Joker 
140 x 3
145 x 3
150 x 3

FSL
95 x 8 x 3

+

LSD treadmill
8.80 cal/min for 30 minutes


Monday, March 19, 2018

Rabbit Season A: Cycle 3


Squat (supersetted w/DB hammer curls 20 x 8 x 3)
135 x 3
155 x 3
175 x 7

Joker 
185 x 3
195 x 3
205 x 3

FSL
135 x 8 x 3

+

LSD treadmill
8.86 cal/min for 30 minutes


Friday, March 16, 2018

Duck Season A: Cycle 3


OHP
55 x 5
65 x 5
75 x 9

Joker (supersetted w/ DB hammer curls 25 x 8 x 3)
80 x 5
85 x 5
90 x 5

FSL
55 x 8 x 3

Deadlift
140 x 5
165 x 5
185 x 9

Joker
195 x 5
205 x 5
215 x 5

FSL
140 x 8 x 3


Thursday, March 15, 2018

Training Day: Thursday



See Training Day: Tuesday for Today's Lesson 

+

25+ minutes Live Training 

+

Upper body/Lower body stretches

Wednesday, March 14, 2018

Congratulations to Professor Carlos Sievert!

Master 1 Heavyweight Division IBJJF 2018 Pan Am Champion



Tuesday, March 13, 2018

Training Day: Tuesday


Armdrag from sitting to back take to corner takedown from rear / Guard pull to Spider Guard to Pass spider guard with leg drag / Half Guard Pass vs Standing Half Guard Pull (with and without leg triangle)


20+ minutes Live Training

+

Upper body/Lower body stretches

Monday, March 12, 2018

Rabbit Season: Cycle 3


Squat
125 x 5
145 x 5
165 x 9

Joker
175 x 5
185 x 5
195 x 5

FSL
125 x 8 x 3

Bench
90 x 5
105 x 5
130 x 9

Joker
135 x 5
140 x 5
145 x 5

FSL
90 x 8 x 3