My 6am client no showed me, my 7am Brazilian Jiu Jitsu practice was cancelled, and my 8:30am client late cancelled. Therefore, I decided to workout at 6:30am this morning instead of  later this afternoon. Life is about being efficient and doing as much as you can in the shortest time possible. That way you’ll have more free time to enjoy things you love to do.

Wait a minute… Isn’t that the definition of power? The rate at which you can perform work. Funny how training can have an application in the real world.

Workout

• Push Jerks 175lbs 5×4
• Deadlifts 325×3, 335×2, 345×1, 335×3, 345×2, 355×1
• Bulgarian Split Squats 55lbs 4×6@

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Workout

• 1 Arm Kettlebell Swing 24kg 4×10@
• 1 Arm Kettlebell High Pull 24kg 4×10@
• Alternating DB Bench Press 65lbs@ 4×6@
• Alternating Bent Over DB Row 75lbs@ 4×6@
• TRX Total Body Circuit Timed sets

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After a tough day of Kettlebells, Dumbells, TRX, grappling during the day and then yoga at night, today’s workout may be challenging. The day already started of with 7am Brazilian Jiu Jitsu with gi.

Workout

• Power Snatch 135lbs 5×4
• Bench 200×3, 210×2, 220×1, 210×3, 220×2, 230×1, (220×3, 230×2, 240×1 *optional)
• T-Bar Row 185×3, 195×2, 205×1, 195×3, 205×2, 215×1, (205×3, 215×2, 225×1 *optional)
• (1.5 mile run *optional)

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Yesterday was a tough workout so we will ease up on the weight a bit and do some conditioning.

Workout

• 2 Arm Kettlebell Swing 40kg 3×10
• 2 Arm Kettlebell High Pull 40kg 3×10
• Alternating Lat Pulldown 77.5lbs@ 4×6@
• Seated Alternating Shoulder Press 60lbs@ 4×6@
• TRX Total Body Circuit Timed sets

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I begin my heavy strength training routine with my co-workers. This should be a tough one!!!

Workout

• Power Cleans from the hang position 185 lbs. 5×4
• Squat 315×3, 325×2, 335×1, 325×3, 335×2, 345×1, (335×3, 345×2, 355×1 *optional)
• Chin Ups +35×3, +45×2, +55×1, +45×3, +55×2, +65×1, (+55×3, +65×2, +75×1 *optional)
• Dips +35×3, +45×2, +55×1, +45×3, +55×2, +65×1, (+55×3, +65×2, +75×1 *optional)
• 1-leg RDL 70lbs 4×6

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