Rabbit Season!

squat / bench / row

Cardio!

LSD

9.29 cal/min for 48 minutes

Training Day: Thursday

See Training Day: Tuesday for Today's Lesson

+

24+ minutes Live Training

Duck Season!

squat / press / deadlift

Training Day: Tuesday

Sprawl Counter to Front Bear Hug Over the Arms / Leg Block and Takedown Counter to Headlock from Front Bear Hug / Lapel Wrist Wrap Set-Up for Baseball Choke from Side Control / Kimura Trap from Side Control 

+

30+ min Live Training

+

10 x 3/4 pull ups EMOM

Rabbit Season!

squat / bench / row

Training Day: Saturday

30+ minutes Live Training

Gracie Barra Northwest Supports Puerto Rico Relief Fundraiser

Cardio!

10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD

8.96 cal/min for 33 minutes

Training Day: Thursday

See Training Day: Tuesday for Today's Lesson

+

30+ minutes Live Training

+

10 x 3 pull ups EMOM

Duck Season!

squat / press / deadlift

Training Day: Tuesday

Straight Punch Counter Slip to Double Leg / Double Leg Drill /  Pull Closed Guard to Knee Shield Scissor Guard with Belt Grip to Back Take

+

4 x 3 min Specific Training / 2 x 8 min Live Training

+

10 x 3 pull ups EMOM

Rabbit Season!

squat / bench / row

Duck Season!

squat / press / deadlift

Training Day: Thursday

See Training Day: Tuesday for Today's Lesson (T)

+

10 x 3 pull ups EMOM

Cardio!

10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD

9.19 cal/min for 45 minutes

Training Day: Tuesday

Escape from front bear hug under the arms / Securing reverse side control after losing underhook during guard pass / Taking the back counter to mount attack

+

25+ minutes specific / live training

+

10 x 3 pull ups EMOM

Rabbit Season!

squat / bench / row

Press One Bench Two Squat Three Pull Four

One of my goals with weight training is to reach an estimated combined total of 1,080 pounds in the squat, bench press, overhead press, and deadlift. This is the classic "press one plate, bench two plates, squat three plates, deadlift four plates" mark of "advanced intermediate" distinction that everyone who lifts has heard about. Ideally, I'll accomplish this at a bodyweight between 148-152 lbs.

I spent the first three months of the year focusing on strength gains and learning the basic lifts. It turned out to be more like three and a half months - including two, 20% deloads (!). Going forward, the idea is to spend half the year focusing on max strength (October - March) and the other half on conditioning (April - September).

Truth told, I anticipate peaking in August (the same month as the Seattle Open and the Master Worlds, btw) and using September largely as a transition month given the seasonal pick-up in my life at the Daily Planet. But the general idea holds.

My strategy will be to return to StrongLifts 5x5 training three days a week, which was very effective during my initial strength cycle earlier this year. My goal is to rep 105/145/200/235 for a rep total of 685 by the end of October. This would restore me to near where I was in late April at the end of my last strength phase (105/160/210/245).

From here, I want to switch to Russian Strength-Skill training over the balance of the year as a skill-enhancing/staging phase. Then, in 2018, I'll go back to StrongLifts 5x5 in earnest for the 90-day push to a rep total of 835 (135/175/230/295) by the end of the current strength phase in late March. Based on the Epley 1RM formula, this would give me an estimated combined total of 973 pounds in the Big Four after two strength cycles.

If all this goes as planned, I'll reach my Press One Bench Two Squat Three Pull Four goal sometime during my third strength cycle from October 2018 - March 2019.