Run:  8.5 miles

SB Shoulder CL:  3x2/2 @ 150 lbs

Push-up:  2x25

Archer Row:  3x20

Stretching

 Run:  9 miles

Stretching

 Run:  6 miles

Dips/Rows: 5x10/12

Arm work

 Run: 6 miles

SB Shoulder CL:  3x 2/2 @ 150 lbs

SB Floor Press:  8 reps @ 150 lbs

SB SQ:  20 reps @ 150 lbs

KB Press:  3x4 @ 32kg

Arm and shoulder work 

Walk:  2 miles 

 Run:  6 miles

Run:  5 miles

SB Shoulder CL:  3x2/2 @ 150 lbs

KB Press:  6 mins @ 22kg; 10 rpm

Stretching

Run:  8.5 miles

BJJ

 Warmup

Run:  6 miles

SN:  

6 mins @ 24kg; 12 rpm

4 mins @ 14kg; 16 rpm

Dips/Rows:  5x12

Arm and shoulder work

 Run:  2.5 miles

 Warmup

Run:  5 miles

SB Shoulder CL:  6x2 @ 150 lbs

SB SQ:  3x5 @ 150 lbs

SB Floor Press:  3 reps @ 150 lbs 

KB Press: 3x4 @ 32kg

Dip/chin hang:  2x 30 sec

 Run:  5 miles

Stretching 

Warmup

Run:  5 miles

Parallette Push-ups:  3x12

KB row:  3x12/12 @ 24kg

Stretching

 Run: 8 miles

Stretching

BJJ:  1 hr

 Warmup

Run:  5 miles

SN: 

6 mins @ 24kg; 12 rpm

4 mins @ 14kg; 16 rpm

Dips/Rows:  4x10

Straight arm bar holds:  2x 30 secs

Wrestling lunges:  2x50 reps

Run:  5 miles

Push-ups:  100 reps

 Run: 

8.5 miles

Stretching

BJJ:  1 hr

 Run:  4.5 easy miles

SN:  

5 mins @ 24kg; 12 rpm

5 mins @ 14kg:; 16 rpm

Dips/Rows:  5x10

Stretching

 Run:  4 miles

SB Shoulder CL:  6x2 @ 150lbs

SB CL: 3x5 @ 150lbs

SB bear hug carry

Press:  3x4 @ 32kg

Stretching

 Run: 4 miles

Warmup

Run:  1.8 miles

SN:  3x 2 mins @ 28kg; 10 rpm

Dips/Rows: 3x10

Stretching