11/13 - 11/20 Training

Monday, November 13, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (SVR 531) 120x5, 150x5, 180x3

225x5, 255x3, 285x1

Joker 315x1

Chins x 30 total

Rows x 20 total

Tuesday, November 14, 2017

1 mile #50 vest walk

Combatives

            Skills – all strikes + choke jam

Wednesday, November 15, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (SVR 3’s) 180x5, 235x5, 280x3

330x3, 375x3, 420x3 (Just did RX as mid/upper back locked up on the 3^rd rep. Weird as that has never happened to me before)

Dips x 50 total

Thursday, November 16, 2017

1 mile #50 vest walk

Combatives

            Skills – Outside Takedowns

            Drills-5x2:00 rounds on Bag/BOB

531 Ab Circuit x 1

Saturday, November 18, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Push Press (SVR 3’s) 70x5, 85x5, 105x5

120x3, 140x3, 155x10

Chins x 30 total

No rows, upper back still questionable

Sunday, November 19, 2017

1 mile #50 weighted vest

Combatives

            Skills-Combat crouch

                        Choke Jam

            Drills 4x4:00 tabata rounds Bag/BOB

531 Ab Circuit x 1

Monday, November 20, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (SVR 3’s) 150x5, 185x5, 220x3

260x3, 295x3, 330x9PR

Curls x 50 total