Dumbbell Snatches- Went up to 120lbs- 3 reps for each side
Side Handle Deadlifts with Fat Gripz- Went up to 2 sets- 450lbs- 1 rep- Held for 5 seconds at top for each set
3" Deficit Deadlifts- Went up to 605lbs- 2 reps- Belt and Straps, 555lbs- 3 reps- Belt and Straps, and 3 sets- 405lbs- 6 reps- Beltless
Cable Rows (Supinated Grip)- Went up to 205lbs, 255lbs, and 295lbs- 10 reps
My second workout was at the Force Balance BJJ/Paragon Burbank gym. Tonight, we had a guest instructor. The instructor went over half guard sweeps to the dog fight to takedown and a reversal from there. Also, when the opponent has a whizzer from dog fight, he showed an escape from there to a back take. Then, we did a live drill for 10 minutes from half guard with everyone in class.
After that, we did the following exercises in sequence given below. 50 was the magic number tonight. Then, I followed that up with foam rolling for 5 minutes.
50 Bicycle Crunches
50 Ankle Touches
50 Collar Choke Crunches
50 Leg Crosses
50 Second Planks
50 Leg Raises