Shoulder Prehab- 5 minutes
Reverse Cable Woodchops- 30lbs, 40lbs, and 50lbs- 5 reps on each side
Dumbbell Snatches- Went up to 80lbs, 95lbs, 105lbs, and 120lbs- 2 reps
Dumbbell Jump Squats- 25lbs, 40lbs, and 47.5lbs- 5 reps, and 25lbs- 10 reps
Pull Ups- 3 sets- 5 reps
TRX Horizontal Rows with 4orce Grips- 3 sets- 15 reps
4orce Grip Bodyweight Hangs- 3 sets- 20 seconds hold
Pull Up Isometrics - 2 sets- 30 seconds
I rested for 30 seconds between each set and exercise. I had to cut the workout short. Workout was for 40 minutes.
My second workout was at the Force Balance BJJ/ Paragon Burbank gym. Today, I did some of the warm ups, which consisted of basic BJJ movements and plyometrics. Today's drills were on full mount control and a transition to a triangle and armbar. I got a lot of reps in. After class, I was continuing on working on my shoulder, core, and flexibility.