my Arte Suave

WOD: 100% work..emulating a bjj match

BAR COMPLEX: 12 exercises for 6 reps, straight through. 3 rounds, start with a 45lb bar, then add 10lbs plates, then 5..the goal is to get to 2 45lb plates. Stole this from Martin Rooney.

1) Straight leg DL

2)Shrugs

3) Clean

4) Overhead press

5) Upright rows

6) Bent over rows

7) Snatch

8) Good morning

9) tricep press

10) bicep curl

11) bench press

12) pull over

This was my warmup today..3 rounds..You will feel this one hard in the forearms..The other goal is too NOT DROP THE WEIGHT! FEEL THE STRAIN IN YOUR FOREARMS AND HANDS! Among other places. This workout could stand alone. But it never does for me, but if your new to conditioning this could definitely stand alone for a little. Depending on intensity you could get your heart rate up to 180! 

Emulating a BJJ Black Belt match: 3 rounds. I went from 60 seconds work to 45 second work to 30 seconds work. The goal is to stay doing as much work as intensely as possible. I rested 60-90 seconds between sets. You can also rest until your heart rate gets under 120 BPMS. The order of exercise matters. You can play with this but think about how you feel in a match. This was my order.

-KB Swings

-Air squats

-rope slam

-knee jumps (where i begin on my knees and jump to my feet)

-barbell snatch (LOW WEIGHT, i had on 75lb, we want managable weight that we can work with for the time allotted)

-overhead squat (with the same bar, or you can use a medacine ball, emphasis on the legs but also your core, you feel feel it lol)

-Brady’s (take a band hold it in your hands, and stretch the band out up and down then at a 45 degree angle)

-KB Swings (grueling!, i do 1 handed swings alternating, with 24kg KB)

-20lbs Ball slam

-Rope slam

-Band sprints (in my school we have a pole, where i tie a band around it, and put it around my waist and just sprint, let the band pull me back and pull again.

CORE: two sets 15 reps

• Band presses (same pole, stand sideways from the pole with the band and push it away, and feel this in your core)
• Robots/Halos/around the world
• straight leg situps

Grips: For distance, 3 rounds

in one hand grip 35-45lb plate with fingers and in the other hand hold 2 10lb plate pancaked together. 

I walked around my mat room while shrugging continuously.

This took me 1 hour, Min Heart rate was 144 bpms..Max 182bpms..I burner a little over 800 calories.. 

Current weight 203lbs =) I love being this low.

WOD: strength…then conditioning

warmup

Planks 90 seconds then for 60

weird squats where i have plates underneath my feet and i grab my toes and squat up and down while holding my toes on the plates elevate my feet at my heels. for 10 reps

Plyos/Hurdles to warm up 5 rounds of:

5 hurdle jumps (20 inches)

single leg hurdler jumps ( 8 inches)

5 Rounds of:

Cleans X 3 

planks with arm raises X 5 each way

We did 145 LBS cleans

i am getting stronger! This used to be a bit of a challenge starting out.

3 rounds of:

Split leg squat X 10 each leg

Over head presses X 20

2 rounds of:

glute ham drops x 10

pistol squats X 5 each leg

shoulder band extentions x 10

band press (core) x 10 each side

After all that…SPRINTS!

I rested 3 minutes after I was done with the last circuit before I went into sprints.

400 yards

300 yards

200 yards

100 yards

50 yards x 4 with 15 seconds rest in-between

i feel fantastic. Could hardly open my eyes after the sprints.

I WILL BE A WORLD CHAMPION!