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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 1/11/19 Hips and tempering DL 5x5x305.5 Treadmill 7.5mph 1) Trap Bar DL 3x15x263 Horizontal Abs 3x15x102 2) Bridges 3x15x181.5 Land mines 3x10x72 3) 45 hypers 3x15,16,16x5 Burpees 3x5xBW 4) Sprints 6:[email protected] BJJ Drilling 1 hour Saturday 1/12/19 BJJ drilling 1hour Sunday...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 1/9/19 Cuff and neck BBOHP 5x5,5,5,6,8x127.5 Treadmill 7.5 mph 1) BBOHP 3x15x115.5 Bent Rows 3x15x134 2) Band Laterals 3x25xYellow Gi Pulldowns 3x11x137.75 3) Slingshot 3x15,15,12x157.5 (tuff!!!) EZ Curls 3x8,9,9x91 4) sprints 5:[email protected] Band extensions, face pulls, rotator reliever...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 1/7/19 SSB Squats 5x5x255 Treadmill 7.5mph 1) Belt Squats 3x18x76 Vertical Abs 3x15x102 2) SSBGM’s 3x10x98 Rotations 3x12xBlood 3) 45 hypers 3x15,15,16x5 Burpees 3x5xBW 4) sprints 1:[email protected] 4:[email protected] Standing calves, lever bar, and donkey calves. Decent workout. Squats were a little...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 1/6/19 Cuff and neck Bench 5x5,5,5,6,7x185 Treadmill 7.5 mph 1) Bench 3x15x133.5 Pulldowns 3x12x156 2) DB Laterals 3x14x35’s DBOHP 3x8x50’s 3) Skulls 3x15x78.5 DB Fatz Curls 3x8x41.25’s 4) Sprints 2:[email protected] 3:[email protected] Band pushdowns and pull aparts. Reliever.
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 1/3/19 BJJ drilling and a little live Friday 1/4/19 Hips and tempering DL 5x5x305 Treadmill 7.5mph 1) Trap Bar DL 3x15x262.5 Horizontal Abs 3x16x101.5 2) GHR 3x11xBW Land mines 3x10x71.75 3) Band GM’s 3x20xGreen Burpees 3x5 4) Sprints 3:[email protected] 2:[email protected] Saturday 1/5/19 BJJ...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 1/2/19 BBOHP 5x10x125.5 Treadmill @7.5mph 1) DBOHP 3x15x50’s CS Rows 3x15x250 2) Band Laterals 3x25xYellow Gi Pulldowns 3x10,11,11x137.75 3) Shoulder Saver 3x12x155.5 DB Curls 3x9,10,10x50’s 4) Sprints 4:[email protected] 1:[email protected] Band extensions, face pulls, rotator reliever. Took off...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 12/29/18 Hips and tempering SSB Squats 5x10x250. Hit target for the year. Called it there. Not feeling it. Found out we have to put the dog down and I didn’t have a lot drive today.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 12/26/18 Cuff and neck Bench 5x10x177.5 Treadmill 7.5mph 1) Inclines 3x15x118 Pulldowns 3x15,16,16x152.5 2) DB Laterals 3x8x35’s DBOHP 3x8x50’s 3) DB Skulls 3x15x27.5’s EZ Fat Curls 3x10x81.5 4) Sprints 2:[email protected] 3:[email protected] Band pushdowns, pull aparts, rotator reliever. Hit my...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 12/21/18 Cuff and neck BBOHP 5x10x125 Treadmill @7.5mph 1) DBOHP 3x14x50’s CS Rows 3x15x249.5 2) Band Laterals 3x25xYellow Gi Pulldowns 3x10,10,11x137.5 3) shoulder saver 3x11,12,12x155.5 DB curls 3x9,9,10x50’s 4) sprints 5:[email protected] Band extensions, face pulls, rotator reliever. Sunday...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 12/19/18 Hips and tempering SSB Squats 5x9,10,10,10,10x248.5 Treadmill 7.5mph 1) Belt Squats 3x17x75 Vertical Abs 3x16x101.75 2) SLDL 3x9,9,10x165 Rotations 3x12xBlood 3) 45 hypers 3x14,15,15x5 Burpees 3x5xBW 4) sprints 4:[email protected] Calves and lever bar. Tough squatting. 2 more weeks...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 12/17/18 Cuff, neck, and tempering Bench 5x11x174.5 Treadmill 7.5mph 1) Inclines 3x15x117 Pulldowns 3x15x15 2) DB Laterals 3x13x35’s DBOHP 3x8x50’s 3) DB Skulls 3x15x26 7/8’s Fatz Curls 3x10x81 4) Sprints 4:[email protected] Band extensions, pull aparts, rotator reliever.
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 12/13/18 BJJ Drilling 40 minutes King of the guard 20 minutes Friday 12/14/18 DL 5x5x302 Treadmill 7.5mph 1) Trap Bar DL 3x15x261.5 Horizontal Abs 3x16x101.25 2) GHR 3x11xBW Land mines 3x10x71.75 3) Band GM’s 3x18,19,19xGreen Burpees 3x5xBW 4) sprints 4:[email protected] Calves and lever bar.
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 12/11/18 BJJ Drilling 45 minutes Live 6x2:00 Wednesday 12/12/18 Cuff and neck BBOHP 5x10x125 Treadmill @7.5 mph 1) high incline DB 3x13,13,14x50’s CS Rows 3x15x249 2) Band Rows 3x25xYellow Gi Pulldowns 3x10x137.5 3) Shoulder Saver Bench 3x10,12,12x155 DB Curls 3x9x50’s 4) Sprints...
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 12/10/18 Hips and tempering SSB Squats 5x9,9,10,10,10x247 Treadmill 7.5mph 1) Belt Squats 3x15,15,20x72 Vertical Abs 3x15,16,16x101.25 2) SLDL 3x8,9,9x165 Rotations 3x12xBlood 3) 45 Hypers 3x13,14,14x5 Burpees 3x5xBW 4) sprints 4:[email protected] mph Standing calves, lever bar and donkey...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 12/7/18 Hips and tempering DL 5x5,5,5,6,6x297 Treadmill 7.5mph 1) Trap Bar DL 3x14,15,15x261 Horizontal Abs 3x15,15,16x101.25 2) Bridges 3x15x181 Land mines 3x10x71.5 3) Band GM’s 3x17,18,18xGreen Burpees 3x5XBW 4) sprints 3:[email protected] Saturday 12/8/18 BJJ Drilling 45 minutes Live...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 12/6/18 BJJ Drilling 40 minutes Live 6x3:00 Foot didn’t feel great but not terrible. Bottom line, it held up.
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 12/5/18 Cuff and neck BBOHP 5x10,10,11,11,12x123.5 Treadmill 7.5mph 1) DBOHP 5x12,13,13x50’s CS Rows 3x15x248.5 2) Band Laterals 3x24xYellow Band Gi Pulldowns 3x10x137.5 3) Shoulder Saver Bench 3x10,10,11x155 DB Curls 3x8,9,9x50’s 4) sprints 3:[email protected] Band extensions,face pulls...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 12/3/18 SSB Squats 5x9,9,9,10,10x245.5 Treadmill 7.5mph 1) Belt Squats 3x13,13,20x71 Vertical Abs 3x15xGreen,15,16x101.25 2) SLDL 3x8x165 Rotations 3x11,11,12xBlood 3) 45 Hypers 3x12,13,13x5 Burpees 3x5xBW 4) Sprints 3:[email protected] Calves and lever bar.
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 11/29/18 Cuff and neck, tempering Bench 5x10,10,11,11,11x171.5 Treadmill 7.5mph 1) incline 3x15x116 Pulldowns 3x15x151 2) DB Laterals 3x12,12,13x35’s DBOHP 3x8x50’s 3) DB Skulls 3x15x26.25 Ex curls 3x8,9,9x81 Band pushdowns, pull aparts, and rotator reliever.
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 11/27/18 Hips and tempering DL 5x5x293.5 Treadmill 7.4mph 1) Trap Bar DL 3x14,14,15x260.5 Horizontal Abs 3x15x101.25 2) GHR 3x11xBW Land mines 3x10x71.5 3) Band GM’s 3x16,17,18xGreen Burpees 3x5xBW 4) sprints 2:[email protected] Seated calves, lever bar,and donkey calves. Went to BJJ but...
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