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Old 23-09-17, 08:41   #1716
Mellor
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Join Date: Jan 2010
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Posts: 10,285
Tues - Strength B

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

DB Row
28kg x 3 x 6

Biceps
16kg x 8
37.5kg x 5

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Weds - Bodyweight

Handstand - Kick up
3 x 30 secs

Back Lever
One leg Tuck 20sec/17sec/14sec

L-Sit (One Leg)
3 x 5sec

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Thurs - Cardio

Cardio
3mins on/3mins off x 3
900m or there abouts each set

KB Snatches
60reps in 4m20s with 24kg

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Thurs Night - BJJ (7)
NoGi - 90mins

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Sat - Strength B

Warm up
Squat stretches

One leg step ups (Squat)
BW x 8
+10kg x 6
+12kg x 6

Overhead Press
20kg x 6
50kg x 6
55kg x 2 x 4

Pull-ups
BWx 6
+16kg x 2 x 4

Triceps
3 x 12
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