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Old 15-03-17, 06:25   #1661
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Tues - BJJ (2)

Lunchtime rolling working on chokes in particular


~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Weds - Conditioning

Cardio:
Interval Run
3 x 1km run, 300m walk between each as rest (c.3mins)

The 1km's were at a speed of 16.5km/h
Completed the last in a time on 3m38s.

You'd need to sustain that pace to do 5km in 18min
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Old 17-03-17, 05:08   #1662
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Thurs - BJJ (3)

Lunchtime rolling working on chokes again

~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Thurs night - Wrestling sparring (4)

90mins rolling after work



2.5 hours rolling today, close to 20 rounds, sore today
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Old 20-03-17, 22:33   #1663
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Mon - Strength B

Warm up
Shoulder dislocates
Scap push ups

Bench Press
20kg x 8
60kg x 5
80kg x 3
90kg x 1
95kg x 4

Deadlift
70kg x 5
110kg x 5
140kg x 2
165kg x 3

Back Lever
Tuck x 10sec
Half Tuck 2 x 13sec

Grip Work
Plate Pinches
20kg x 15/5 (right)
20kg x 20/10sec (left)

Wrist Curls
10kg x 15
20kg x 2 x 12

Reverse Wrist Curls
10kg x 15
5kg x 2x 5 (dumbbell)
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Old 21-03-17, 05:51   #1664
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Tue - Strength A

Warm up
squat stretches
barbell ankle stretch

Hip Flexor stretches

Pause High Bar Squat
20kg x 8
60kg x 5
80kg x 3
95kg x 3
100kg x 2

OH Press
20kg x 8
40kg x 5
50kg x 5
56kg x 4

Pull-ups
+6kg x 3 x 5
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Old 27-03-17, 02:32   #1665
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Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Ring Muscle-Up
BW x 3 x 4

Handstands
3 x 6reps

Ring Dips
BW x 5
+12kg x 5

Pull-up Ladder
BW x 8 reps
+1kg x 4
+2kg x 4

Fat Bar holds
50kg x 15sec
70kg x 15sec
100kg x 5sec
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Old 27-03-17, 03:56   #1666
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Mon - Strength B

Warm up
Shoulder dislocates
Scap push ups

Bench Press
60kg x 5
80kg x 3
90kg x 2
95kg x 5 (equals 5RM PR)
96kg x 3 (x4 reps here is my best ever)

Deadlift
60kg x 5
110kg x 3
140kg x 2
165kg x 5

Back Lever
Half Tuck 2 x 13sec

Grip Work
Plate Pinches
20kg x 20/18 (left)
20kg x 19/11sec (right)
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Old 28-03-17, 04:56   #1667
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Tues - Conditioning

Cardio:
5km Run
Time: 22m01s
Heartrate: 172avg, 188max


All time PR on the 5km. Almost hit 22min bang on.
Heart rate peaked at 188, that's the highest I've noticed since I got a fitbit.
172 is a pretty high average.

I reckon I definitely run a little higher than the 220-age guide (189 est. max)
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Old 30-03-17, 02:36   #1668
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Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Bar Jumps
A couple of 2.1m jumps

Ring Dips
BW x 2 x 5


Dan John Hang/Pull-up Test
Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last.

Total Time: 90 seconds (3 pull-ups)

Box Jumps
60cm, 75cm, 90cm, 105 cm




Weds - BJJ (5)

Preclass: 25 mins rolling

Warm-up

Guard Passing

Rolling
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Old 03-04-17, 06:37   #1669
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Thurs - BJJ (6)

Lunchtime rolling working on chokes again..again

Actually feel like I'm making some progress with Darces now. Hit 3 this session.
I think I've only hit 3 in total ever.

~~~~~~~~~~~~~~~~~~~~~~~~~~~




March Wrap up
Poor showing at comp, only 6 sessions. Need to work harder
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Old 03-04-17, 06:41   #1670
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Mon - Strength A

Warm up
squat stretches
barbell ankle stretch
adductor stretches

Pause High Bar Squat
20kg x 6
60kg x 5
80kg x 3
90kg x 3
100kg x 3
102.5kg x 1

Probably token PR's

OH Press
20kg x 8
45kg x 5
50kg x 5
56kg x 4

Struggle street...

Pull-ups
BW x 5
+4kg x 5
+7kg x 5


Pull-up Ladder
+2kg x 4
+4kg x 4

Fat Bar holds
60kg x 10sec
80kg x 10sec
90kg x 10sec
100kg x 10sec *PR*
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Old 04-04-17, 04:57   #1671
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Tue - Strength B

Warm up
Shoulder dislocates
Scap push ups

Bench Press
60kg x 5
80kg x 3
90kg x 2
96kg x 4

PR equalling. Next week could be the one.


Deadlift
60kg x 5
115kg x 3
150kg x 1
170kg x 4

Plan was 3 reps, felt good so did one more.

Back Lever
Half Tuck 2 x 20 sec

Grip Work
Plate Pinches
20kg x 18/16 (left)
20kg x 18/13sec (right)

Wrist Curls
10kg x 15
20kg x 2 x 12

Reverse Wrist Curls
10kg x 10
5kg x 2 x 10 (dumbbell)
6kg x 2 x 6
(right hand drop set)
4kg x 8
2kg x 8
1kg x 8

Struggling to finish with 1kg is humbling. Funny looking too is anybody caught that part in isolation.
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Old 06-04-17, 12:16   #1672
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Tues Night - BJJ - No Gi (1)

Soem stretching rolling playing before class.
Then 1 hour of no gi.

__________________________________________________ ________

Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Dan John Hang/Pull-up Test
Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last.

Total Time: 2mins (4 pull-ups)

Muscle ups
Bw x 2 x 4
Slow rep x 1


Pull-up Ladder
+3kg x 4
+5kg x 4

Box Jumps
60cm, 75cm, 90cm, 95 cm
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Old 06-04-17, 12:21   #1673
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Tues - Cardio

Cardio:
5km Run
Time: 20m56s
Heartrate: 176avg, 191max


Out in the park today. Strava guided run.
Feel like I smashed it tbh. Took 1m05s off my PR and got into he 20:xx's for the first time ever.
Sore right now, but feels good







Thurs night - Wrestling sparring (2)

60mins rolling after work.
De-stress session
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Old 10-04-17, 05:49   #1674
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Sun - BJJ (3)

1 hour rolling instead of mass

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Mon - BJJ (4)

Lunchtime rolling working on chokes again
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Old 12-04-17, 05:59   #1675
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Join Date: Jan 2010
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Tues - Strength A

Warm up
squat stretches
barbell ankle stretch
adductor stretches

Pause High Bar Squat
20kg x 6
60kg x 5
90kg x 3
102.5kg x 2


OH Press
15kg x 8
35kg x 5
45kg x 5
57.5kg x 3

Pull-ups
BW x 5
+4kg x 5
+8kg x 3


Pull-up Ladder
+4kg x 4
+6kg x 4

Fat Bar holds
60kg x 10sec
80kg x 10sec
90kg x 10sec
100kg x 6sec





Tue - Strength B

Warm up
Shoulder dislocates
Scap push ups

Bench Press
60kg x 5
80kg x 3
90kg x 2
96.5kg x 3


Deadlift
70kg x 5
120kg x 3
150kg x 2
175kg x 3

Back Lever
Half Tuck 2 x 20 sec

Grip Work
Plate Pinches
15kg x 20 (both)
17.5kg x 2 x 20 (both)

Wrist Curls
15kg x 8
20kg x 8
25kg x 8
30kg x 4

Reverse Wrist Curls
10kg x 8
15kg x 5
6kg x 8
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Old 20-04-17, 23:36   #1676
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Thurs night - Wrestling sparring (5)

60mins rolling after work.
De-stress session
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