my Arte Suave

WOD: 90%..circuits, strength and endurance.

Warm up: 5 minute run, alternating sprints and jogging

The goal was to elevate my heart rate, and get loose.

Circuit 1: 3 Rounds, 6 Reps each.

Bar complex 95lbs: upright row, bent over row, push press, tricep extentions, bicep curls, snatch. (this was none stop all exercises 6 reps each, you want to be able to knock everything out as fast as possible, there will be lack of technique, just horse the weight if your getting tired)

Put the bar down..6 (20 inch) box jumps, followed by 6 ring pull-ups

Circuit 2: 3 rounds, 7 exercises 45 seconds each, 15 seconds break.

Battle rope squat jumps (making sure to press the rope when you jump)

barbell snatch

box jump

dumbbell curls (this is ment as a break but were still non stop)

sled push (with a 45lbplate)

KB one arm swings

battle rope slams (wish I did snatches right after this)

*My exercise selection isnt as important as my exercise location. If you notice, I would do exercise like the box jump to elexbate the crap out of my heart rate and then immediately do some sort of lifting. This is the kind of feeling bjj competition or mma for that matter will feel. You have sprinting sprinting sprinting, then a power/lifting (snatch)/pushing (sled push) movement.

Finisher circuit: 3 rounds 6 reps each.

Bar complex: same as the first bar complex, except there are squats holding the bar at your side, and add a clean, and doing a behind thee head press, and a push press where the bar is infront of you. I really wanted to tax my grip.

Felt great! You know today I did not want to grind myself into the dirt with a 100% day, where im literally finding it hard to move afterwards, because this week was super intense, and yesterday I was very tired after both bjj sessions. Actually I was supposed to do this work out yesterday before bjj.

I would definitely say this was about 90 percent, full 100% would have been to do sprints  or hill runs right after. It was a good session and I was able to get my heart up to 188 bpms. I am always trying to mimic a real bjj fight.

great day!