THURS. APR. 22ND JUIJITSU 90 min.
(Sparring and Grappling)

FRI. APR. 23RD
1 Arm Dumbbell Clean & Press:
50, 60, 70, 80, 90 lbs. x 3

Standing Barbell Chest Press:
45, 55, 65, 95, 115 x 3

Behind Neck Smith Machine Press:
135, 145, 155, 185, 195 x 3
(I find these are kinder to my shoulders and safer than a barbell behind the neck. A little variety too.)

ROLLING THUNDER Cable Curl 1 x 10, 8, 6 (110, 120, 130lbs.)
1 Arm Tricep Cable Pressdowns 1 x 10, 8, 6 (110, 120, 130lbs.)

SAT. APR. 24TH


Speed Deadlifts w/chains:
50% 1RM 4 X 2
60% 1RM 4 X 2
(30 sec. between sets)
(Wanted to change up from the squats all the time.)

Zercher Squats 225, 245, 275, 295, 325 x 3

Tire Flip 6 Flips
(450 tire + 300 lbs. in plates inside the rim.)
(Needed better shoes with some traction as I was slipping all over forward when I'd try to push into the tire and walk it up. Failed it about 4x. Heavy as well too.
Finally just crushed some chalk on the floor and walked around in that to get some grit which worked. Not very fun!)

Sledgehammer Overhead Strikes to Tire 1 x 100
(After the tire flip sucking earlier I took my frustration out and beat the !$$ out of it with the sledgehammer swings!)

DONE!