Tonight, I missed all the available BJJ classes, so I hit the weights today and also did some drills at home. I decided to get ready for the Revgear World Open Orange County on 10/25/14. I'll be signing up late, since I want to make sure that I take care of my knee first and hopefully this will be a good tune up for the SJJIF Worlds in November.
Warm Up
Barbell Deadlifts - 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps
Gym Workout
Barbell Deadlifts - 565lbs - 2 reps, and 3 sets - 605lbs - 3 reps - Belt and Straps
Speed Deadlifts - 3 sets - 6 reps - 30 seconds rest per set
Decline Barbell Bench - 135lbs, 225lbs, and 3 sets - 275lbs - 10 reps - 45 seconds rest per set
Barbell Bench Press - 4 sets - 225lbs - 20 reps - 45 seconds rest per set
Hoist Row Machine - 190lbs, and 3 sets - 370lbs - 10 reps - 45 seconds rest per set
Home Workout
Core Work - 5 minutes
1 round for 5 minutes - Stationary Hip Escapes, Judo Push Ups, Triangles
1 round for 5 minutes - Hip Bumps, Back Rolls, and Granby Rolls
1 round for 5 minutes - Interval Bodyweight Squats and Around the World Lunges
Static Stretching - 10 minutes
Warm Up
Barbell Deadlifts - 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps
Gym Workout
Barbell Deadlifts - 565lbs - 2 reps, and 3 sets - 605lbs - 3 reps - Belt and Straps
Speed Deadlifts - 3 sets - 6 reps - 30 seconds rest per set
Decline Barbell Bench - 135lbs, 225lbs, and 3 sets - 275lbs - 10 reps - 45 seconds rest per set
Barbell Bench Press - 4 sets - 225lbs - 20 reps - 45 seconds rest per set
Hoist Row Machine - 190lbs, and 3 sets - 370lbs - 10 reps - 45 seconds rest per set
Home Workout
Core Work - 5 minutes
1 round for 5 minutes - Stationary Hip Escapes, Judo Push Ups, Triangles
1 round for 5 minutes - Hip Bumps, Back Rolls, and Granby Rolls
1 round for 5 minutes - Interval Bodyweight Squats and Around the World Lunges
Static Stretching - 10 minutes
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