re: Daily Strength Check-In

1st day of strength and conditioning work to prepare for my jiu jitsu competition in Late July

Max effort LB day
Mobility work with foam roller (adductor, abductors, t spine)

Warm up work
Cossack squats 3x6
Sled pulls (forward/backwards/lateral) 200 feet for 3 sets 60 pounds
Copenhagen planks 3x15 seconds each side, standing banded ab crunch 3x15, banded Y press, band hamstring curls all for 3x15

Max effort Zercher Box squats 3 rep max at 7-8 RPE (135, 185, 205, 215, 240 too set for 3)

Split squats 3x6
Kettlebell cross body raises 3x5
Rest 30 seconds repeat

Concept 2 rowing ergometer 6, 15 second interval, with 45 seconds rest. Level 10, nasal breathing only

Forward sled pulls 4 set 50 feet (90, 110, 110, 110, goal is to maintain good upright posture)
Banded face pulls 4 sets 25 reps
Kettle bell shoulder shrugs 4x15 (55 lbs)
Dumbbell cuban press 4x15 (10’s, 15’s, 15’s, 15’s)