In the morning I did about 12-min of yoga followed by some side planks and BJJ-specific core work.
In the afternoon, I trained with my friend Travis. We warmed-up with Hindu Push-Ups and Squats, 15/15 for 10-min. Then we moved on the some Chins on the Jungle Gym. I did about 4 sets of 6.
Complete the prescribed repetitions of each drill before moving unto the next. Don’t stop working until each drill is complete. As you fatigue, drop your repetitions to ensure fast, high quality movement.
8 Snatches into 8 Cleans into 8 Swings Right Arm/ 8 Snatches into 8 Cleans into 8 Swings Left Arm
7 Snatches into 7 Cleans into 7 Swings Right Arm/ 7 Snatches into 7 Cleans into 7 Swings Left Arm
6 Snatches into 6 Cleans into 6 Swings Right Arm/ 6 Snatches into 6 Cleans into 6 Swings Left Arm
… and so on until you are done to 1-rep of each movement. This was a good, short, but challenging protocol, and I plan to utilize it in future workouts.