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#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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#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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#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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#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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#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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#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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#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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#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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#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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#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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#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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#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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#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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#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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#1675 |
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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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#1676 |
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Thurs night - Wrestling sparring (5)
60mins rolling after work. De-stress session |
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#1677 |
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Tues - Strength A
Warm up squat stretches Pause High Bar Squat 20kg x 6 60kg x 5 90kg x 3 102.5kg x 3 OH Press 15kg x 8 40kg x 5 50kg x 3 57.5kg x 3 Pull-ups BW x 3 x 5 Fat Bar holds 60kg x 10sec 80kg x 10sec 90kg x 5sec 100kg x 3sec Weds - Bodyweight Warm up Shoulder dislocates Ring Muscle-Up BW x 3 x 4 Pull-up Ladder +8kg x 4 One Arm Hang 15 seconds - Right 20 seconds - Left Fat Bar holds 50kg x 10sec 60kg x 10sec 70kg x 10sec 80kg x 10sec 100kg x 5sec 95kg x 10 sec |
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#1678 |
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Thurs - Strength B
Bench Press 60kg x 5 80kg x 3 90kg x 2 96kg x 4 Kettlebell Snatch 16kg x 5 24kg x 3 32kg x 1 36kg x 2 x 1 (all both sides) Back Lever Half Tuck 1 x 10 sec Thurs Night - BJJ (6) NoGi - 90mins |
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#1679 |
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Sun - BJJ (7)
NoGi - 60mins Some Sunday morning rolling. #BJJMass |
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#1680 |
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Mon - Misc
10pm swim Followed by hot tub stretching Tues - Strength A Warm up squat stretches Pause High Bar Squat 20kg x 6 60kg x 3 x 3 90kg x 2 103.5kg x 2 OH Press 15kg x 8 40kg x 5 50kg x 3 56.5kg x 4 Pull-ups BW x 5 +7.5kg x 5 +10kg x 3 Fat Bar holds 60kg x 10sec 80kg x 10sec 95kg x 2 x 12sec |
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