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

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

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

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

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

Training Day: Thursday

See Training Day: Tuesday for Today's Lesson 

+

25+ minutes Live Training 

+

Upper body/Lower body stretches

Congratulations to Professor Carlos Sievert!

Master 1 Heavyweight Division IBJJF 2018 Pan Am Champion

Watch the final at FloGrappling!

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

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