View Single Post
Old 15-09-17, 14:48   #1715
Mellor
Member
 
Mellor's Avatar
 
Join Date: Jan 2010
Location: Location: Location:
Posts: 10,332
Sun - BJJ (4)
NoGi - 60mins
Some Sunday morning rolling

_____________________________________

Tues - Strength A

Warm up
Squat stretche
Shoulder stretches

Overhead Press
20kg x 6
50kg x 6
55kg x 2 x 5

One leg step ups (Squat)
BW x 8
+10kg x 2 x 8

On Arm Press
28kg x 3/4

Triceps 3 x 12

_____________________________________

[u]Tues Night - Wrestling (5)[/B]
NoGi - 90mins
Warm up and sparring

_____________________________________

Weds - Bodyweight

Muscle up
BW x 4
Slow Double
Roll x 2

Handstand - Kick up
3 x 30 secs

Back Lever
One leg Tuck 15sec, 5sec

L-Sit (One Leg)
3 x 5sec

____________________________________________

Thurs - Cardio

Cardio
4mins on
2mins off
4mins on
- 2200m Total (16.5km/h)

KB Snatches
50reps in 4m18s

____________________________________________

Friday - Strength B

Hip Thrust
60kg x 6
100kg x 6
125kg x 6

Bench Press - Dumbells
24kg x 6
32kg x 6
40kg x 2 x 4

#chasing 50s

DB Row
30kg x 6
36kg x 4
34kg x 6

Biceps
16kg x 10
18kg x 7
35kg x 8

____________________________________________

[u]Fri Night - Wrestling (6)[/B]
Gi - 60mins
Situational sparring
__________________
Mellor is offline   Reply With Quote