3/6/2017
BJJ - 1.5 Hours
3/7/2017
GYM
Warmup
Bike
20lb medicine ball throws
Box Jumps
Squats
5x45
5x95
5x10x95
Press
5x10x45
Bench
10x45
10x75
8x95
6x115
15x115
30x75
Famers Carries
4x225x50m
2x135x50m
Preacher Curls
3x12-15
Triceps Extensions
3x12-15
So for the last 3 workouts I've been doing box jumps as part of my warmup. Not doing them for speed, but I do 5 or so jumps at 24", then 2 sets of 5 or so at 36". Today I added some medicine ball throws, I'm liking doing some explosive work before lifting - the throws definitely helped loosen up my shoulder. Other than that todays workout was just grease the groove & get a pump. The farmers carries were fun. The box weights a lot more than 45 pounds, but I don't know what it weights, so since I put 2x 45 plates on each side for the carries, I just called it 225.