Run:
2 miles in 16:52

Row:
2000m in 09:38

Stretching

Sq:
5x135
10x185
15x205
10x185
20x135

Row:
5x10 @ 110 lbs

Planche Pushup:
5x12

OALC:
6 mins @ 28kg; 6 rpm

BJJ: 5x 10 min rounds, 30 sec rest
Focused on quick and flowing transitions.  Sub’d my partner 2x, reverse armbar & choke from north south.  Feeling stronger in the roll despite the weight discrepancy.  Gotta be more timely about picking my time to act.

Later....

Dips:
6x12

Chins:
6x10

SQ:
100 @ bw

Warmup

LCPP:

10 mins @ 28kg; 8 rpm

Armor building

Run: assault trdml

1 mile easy pace

Woke up late and it was already sweltering.  No chalk + shitty bells makes for a hard time doing any timed set work.   Gonna have to wake up early despite the night shift to get this stuff done OR swap to a middle of the night session. 

Warmup

SQ:
225x10
245x10
135x20
135x20

Row:
5x12 @ 110 lbs

Pushups: (slow)
3x20

BJJ:  1 hr easy rolling; focus was on top pressure & control

OAJ:

10 mins @ 28kg; 110 reps

Jerk:

30 reps @ 2x24kg

Swing:

100 reps @ 28kg

Armor building

Easy run later, probably 1-2 miles.

Warmup

BJJ:  1 hr of easy 5 min rounds focusing more on moving and position than anything

LCPP:

10 mins @ 28kg; 80 reps

Run:  assault treadmill

1 mile easy pace

Armor building 

Ruck:
7 miles; 15:52 pace

Stretching

GtG Chins:
100 reps

Warmup

SQ:
3x15 @ 135 lbs

T-row:
5x10 @ 110 lbs

Ring PU:
5x10

Easy session due to sciatica.  It’s mostly gone but didn’t want to aggravate it.  Back to heavier loads Monday if it continues to feel better.

Warmup

Dips:
5x12

Chins:
5x12

SQ:
100 reps @ bw

Ttl time:  <20 mins="" p="">
Later....

Ruck:
5 miles 16:00/mile avg w/ 30 lbs

Warmup

BJJ:  2x 20 min rolls 

Got two subs, shoulder locks both times.  Almost got the entry into crucifix that I have been aiming for but got stymied.  Feet are staying lively and getting gamier.

PP:

10 mins @ 28kg; 100 reps

Jerk:

50 reps @ 2x24kg

Swing:

3x 100 @ 28kg

Run:  assault treadmill

1 mile easy pace

Armor building

Warmup

Dips:
5x12

Chins:
5x10

SQ:
100 reps

Total time:  20 mins

BJJ:  2x 20 min rolls
Lively top and bottom game.  Still having some timing issues with butterfly guard, but it will come.  Got the two subs via Americana, with the other arm in an arm bar using my legs.  The next sub was a tight armbar from S mount.  Foot/leg game is increasing.

PP:
10 mins @ 28kg; 100 reps

Swings:
3x100 reps

Armor building

Stretching

GtG pull-ups:
10x10

Stretching throughout the day.

Warmup

SQ:
2x5@ 245 lbs
15 reps @ 225 lbs
25 reps @ 135 lbs

T-Row:
2x10 @ 150 lbs
20 reps @ 100 lbs

Ring Pushups:
3x12

Squat wasn’t heavy.  Just trying to easily add weight and not push anything.  225 went up easily.  135 was like nothing on the bar, quick and snappy.

I’m backing off the weight for rows simply because of plate placement so I’m only getting partials.  45s reduce ROM so I’m probably going to go heavy for 1-2 sets and then rep it out like today.