Ending 2009

Finished out the week with a fairly strong showing - currently doing a mix of my own workouts (strength & strength endurance focus) with OPT. Diet is Paleo, although bodyweight is holding steady (about 175). Not a problem, as IBJJF uses a weight class from 165-182, which I should be sitting comfortably in the middle of. The week of workouts were as follows:

Monday:

Squat 5x5 (225lb) superset with:

Pull-up 5x7

then:

Weight drags (100lb), 9 trips of 15' rope, superset with:

30 sec dead hang

Tuesday:

Press 5x5 (105lb)

Ring dip/box jump ladder (x-2x)

Wednesday:

3 rounds:

12 SDHP (125lb)

90 sec row (2:00 500m pace)

2min rest

3 rounds:

12 DB thruster (35lb)

AMRAP 60 sec double unders (47, 39, 44)

2 min rest

3 rounds:

20 box jump (20" unbroken)

25 sit ups

no rest

Thursday:

Quick (less than 7 minutes used) 1RM power clean - 205lb

rest 60 sec

1-10 CTB pull-ups (~4 min)

rest 60 sec

AMRAP 2 min DB burpees (chest to deck, jump with DB in hand, 25lb - 29)

2010 will be a busy and hopefully eventful year.