4 years and counting...

[Mellor]

Tuesday - Bridge

Warm up
Foam roller T-Spine
Shoulder Dislocates

Bridge
A1: Standing arch - 30s x 3
B1: Arch head to box - 4 x 5 - 90cm, 85cm, 75cm, 70cm
B2: Arch, hands to box - 2 x 5 - 90cm, 85cm

Handstand to box bridge - 75cm, 60cm, 45cm, 30cm x 2

Handstand Walk
About 1 metre lol

[Mellor]

Wed - Oly
Warm-up
T-Spine
Shoulder Dislocates
Cable shoulder mob
Skin the cat

Push Press
15kg x 8
35kg x 5
45kg x 4
55kg x 3
65kg x 2
STOP

Plan was to shoot for 70kg x 5 today. But it felt all wrong warming up. Elbow sore, rack not comfortable, weak in general.
I passed to avoid screwing it up

Hang Clean
45kg x 3
65kg x 3
70kg x 2
75kg x 2
81kg x 1 *PR*
82.5kg x 1 *PR*

Nothing special. But PR's are PR's.

[Mellor]

Thurs - Wrestling/Boxing

Wrestling
2 rounds Grappling
Wrestling Warm up - rolls, cartwheels, handstands, headsprings

Boxing
Guest coach tonight, ex-pro boxer.
As always, get the fundamentals right

Jab
Jab, Cross, Hook, Cross
Bob & Weave, Hook, Cross

Punch Condition


Later
Handstand Work
Crow Stands - 25s, 25s, 30s

Ryan Hall DVD

1. Technical Stand Up
2. Hip Escape

[Mellor]

Friday - Flexibility

Loaded Lotus Stretch - 3 sets

Load ring splits - 3 sets;
10 reps + 1 mins
Ballistic + 1 min
90 seconds hold


Test/Re-test
Splits (floor)
Angle: 129°

Nothing lost, nothing gained

[Mellor]

Mon - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
20kg x 8
26kg x 6
32kg x 6
36kg x 6
40kg x 6 *PR*

Goal weight achieve, now to work towards the larger DBs.

Pull Ups - Explosion ladder
3 x 16 (8 up, 8 down)

Monkey Bars
1 Sets across the rack (can see the monkey bars in the video)

Dips
BW x 12
+10kg x 2 x 6

[Mellor]

Tuesday - Bridge

Warm up
Foam roller T-Spine
Shoulder Dislocates

Bridge
A1: Standing arch - 30s x 4
B1: Arch head to box - 3 x 5 - 90cm, 80cm, 75cm
B2: Arch, hands to box - 2 x 5 - 90cm, 80cm

Handstand to box bridge - 60cm, 45cm, 30cm x 2, 15cm

Handstand Walk
1.5 metre


Later:
Crow Stand
45s, 30s, 45s

[Mellor]

Wed - Oly
Warm-up
T-Spine, Cat/Camel
Shoulder Dislocates

Push Press
15kg x 8
35kg x 5
45kg x 4
55kg x 3
65kg x 2
70kg x 5 *PR*

Finally. Motherfucker took ages to nail.
In theory, bodyweight for a single is there

Hang Clean
45kg x 3
55kg x 3
65kg x 3
70kg x 2
75kg x 1
81kg x 3 *PR*

Got the 3 rep PR, but only scraped reps 2 and 3.

Here's the 75kg single. Happy enough with the smoothness depth.

http://www.youtube.com/watch?v=9b0CSqkn9mA

[Mellor]

Thursday - Flexibility

Hip Flexor Stretch

Loaded Lotus Stretch - 3 sets

Middle splits on vibro plates
4 x 1 min each side

Test/Re-test
Splits (floor)
Angle: 132° +3°

[Mellor]

Friday - MMA

90mins of MMA

Weekend - rest

[Mellor]

Mon - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
20kg x 8
30kg x 6
34kg x 6
38kg x 4
42kg x 3 *PR*

Pull Ups - Explosion ladder
3 x 16 (8 up, 8 down)

Monkey Bars
1 Sets across the rack

Dips
BW x 8
+10kg x 8
+14kg x 8


Later:

Crow stands
2 x 1 min

Cross legged pose

Got my knees to the floor in the cross leg pose with a bit of assistance. Basically my GF standing on my knees

[Mellor]

Tuesday - Bridge & Yoga

Warm up
GHr T-Spine opener
Foam rolling Lats
Butchers Block

Bridge
A1: Standing arch - 40s x 3
B1: Arch head to box - 3 x 5 - 90cm, 78cm, 75cm
B2: Arch, hands to box - 2 x 5 - 90cm, 78cm

Handstand to box bridge - 60cm, 45cm, 30cm, 15cm

Also managed a jump back from 15cm, which was pretty satisfying

Kickover from box bridge - 60cm

Yoga
Weighted seated pike - 12kg
Dolphin Pose
Forearm Stand - 2 x 15s (against wall)

[Mellor]

Wed - Oly
Warm-up
T-Spine, Cat/Camel
Shoulder Dislocates

Push Press
15kg x 8
45kg x 5
55kg x 3
65kg x 3
70kg x 1
73kg x 3 *PR*

Solid. 5 reps felt possible.

Hang Clean
45kg x 3
55kg x 3
65kg x 3
75kg x 1
81.5kg x 2

Just missed a third rep. Caught it very badly, Externally rotated my arm suddenly and severely. Expected it to be hurt, but its grand. I put that down to shoulder mobility.

[Trippie]

Cross legged pose

Got my knees to the floor in the cross leg pose with a bit of assistance. Basically my GF standing on my knees

Had to do that when I first started Judo years ago. Was excruciating in the beginning until I could finally open up. Years of neglect has meant there's zero chance of it happening now.

[Mellor]

Had to do that when I first started Judo years ago. Was excruciating in the beginning until I could finally open up. Years of neglect has meant there's zero chance of it happening now.

My mobility and flexibility is much better than it was previously. But I feel i'm only starting to undo my own years of neglect. I don't know if I'll be be truly flexible.

[Mellor]

Friday - Flexibility

Hip Flexor Stretch

Loaded Lotus Stretch - 3 sets - 2x18kg

Middle splits on vibro plates
4 x 1 min

Test/Re-test
Splits (floor)
Angle: 133° +1°

[Trippie]

My mobility and flexibility is much better than it was previously. But I feel i'm only starting to undo my own years of neglect. I don't know if I'll be be truly flexible.

It's something that I have worked on a lot up until recently. Was doing a lot of yoga and stretching as managed to tear adductor off my public bone and get a hernia so needed to be better. Since I started travelling in June i've done nothing but eat and drink. Need to get back to it though

[Mellor]

Some light core work through out the weekend.

Saturday

L-Sit (Feet supported)
3 x 40 seconds
1 x 60 seconds

Later
L-Sit (One foot supported)
4 x 15 seconds


Sunday

L-Sit (One foot supported)
4 x 20 seconds

[Mellor]

Mon - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
24kg x 6
30kg x 6
36kg x 4
42kg x 3 x 4 *PR*

Muscle-ups
2 x 3 Attempts - one was close, the rest trash

Pull Ups - Explosion ladder
BW x 4/8/10 (4,3,2,1)

Monkey Bars
3/4 across the rack slowly

Dips
BW x 8
+11.5kg x 8
+15.5kg x 8 *PR*

[Mellor]

Monday - evening

Kickboxing (90mins):
30 mins warm up and mobility
60 mins sparring

BJJ (90mins)
(I sat out for the 15 min warm up as I was bolloxed.
60mins technique
15ins rolling/sparring



3 sessions today, 4 hours total. Bolloxed.
I'll sleep well tonight

[Mellor]

Tuesday - Bridge & Yoga

Warm up
Shoulder Dislocates
Hip Flexor Stretch
Butchers Block

Bridge
A1: Standing arch - 60s x 3
B1: Arch head to box - 3 x 5 - 90cm, 77cm, 75cm
B2: Arch, hands to box - 2 x 5 - 90cm, 77cm

Handstand to box bridge - 60cm, 45cm, 30cm x 3

Kickover from box bridge - 60cm, 45cm, 30cm

Yoga
Dolphin Pose
Forearm Stand - 2 x 15s (against wall)

[Mellor]

Wed - Oly
Warm-up
T-Spine, Cat/Camel
Shoulder Dislocates

Push Press
15kg x 8
45kg x 5
55kg x 4
65kg x 3
70kg x 1
72.5kg x 2 x 2

Not great. Less than last week and felt less than prefect from the unrack

Hang Clean
45kg x 3
55kg x 3
65kg x 2
75kg x 1

Left it here, just didn't feel comfortable.

Handstand
Random handstand work

[Mellor]

Thurs - Flexibility

Hip Flexor Stretch

Loaded Lotus Stretch - 3 sets - 2x15kg

Middle splits on vibro plates
2 x 1 min

Test/Re-test
Splits (floor)
Angle: 134° +1°



Thursday night - MMA
2 hours

[Mellor]

Down at the UFC for the weekend. Something I ate dsagreed with me, ended up sick on monday.
Attempted chest and back workout, but I was weekand a kitten and gave me a headache so had to bail.

Mon - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
24kg x 6
30kg x 6
36kg x 6 x 2

Pull Ups
BW x 6

[Mellor]

[QUOTE=Mellor;934412]Tuesday - Bridge & Yoga

Warm up
Shoulder Dislocates
Hip Flexor Stretch
GHR Stretch

Kickover from box bridge - 30cm, 15cm

Yoga
Forearm Stand - 3 x 20s

[Mellor]

Thursday - Grappling

60mins Wrestling
90mins JiuJitsu (nogi)

Fri - Oly
Warm-up
T-Spine, Cat/Camel
Shoulder Dislocates

Push Press
15kg x 8
45kg x 5
55kg x 4
65kg x 3
70kg x 1
72.5kg x F ............ need to concentrate
72.5kg x 1
73.5kg x 1 *PR*
75kg x 1 *PR
76.5kg x F
76.5kg x 1 *PR

A silly fail at 72kg, felt I had 76kg in my so glad I sent for a second crack at it. Was a slow finish but locked it out, not a chance of 77.5kg imo.


Clean
45kg x 2
65kg x 1
75kg x 1

Didn't have max effort in me for this one.

Handstand
Random handstand work

[Mellor]

Monday Night

One leg L-Sit
45sec x 2

---------------------------------------------------------------------------------------------


Starting a new program today (tuesday). Well, its basically what i've been doing with the holes plugged.

Tues - Strength 1

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
20kg x 6
30kg x 6
34kg x 6
38kg x 3 x 6

Deadlifts
60kg x 5
110kg x 5
130kg x 5
150kg x 5

Barbell Rows
60kg x 3 x 5

Dips
BW x 8
+15.5kg x 2 x 8 *PR*

[Mellor]

Weds- Grappling

60mins Sparring
60mins BJJ

[Mellor]

Thurs - Strength 2

Warm up
Shoulder Dislocates

HB Squat
20kg x 5
60kg x 5
84kg x 5
100kg x 5

That felt ridiculously hard. Very loose and uncomfortable. Haven't squatted in two months. Feeling weak

Pull-Ups (Chest-to-Bar)
BW x 3 x 6

Really trying to nail chest to bar with these. It makes a big difference to the reps. After 6 I think height suffers.

Tucked Front Lever
3 x 15sec

Snatch Grip shrugs
60kg x 3 x 8

[Mellor]

Mon - Strength 3

Warm-up
Wrist warm up
Skin the cat

Handstands

Facing the wall x 3 sets
Freestanding x 3 sets (kick ups)

Push Press
20kg x 8
40kg x 5
60kg x 3 x 5

Clean (from the floor)
40kg x 3
60kg x 3 x 5

Clean Pulls (from the floor)
70kg x 3 x 3


Fuck me, clean pulls are awful. Just felt all over thew place.
Cleans were very inconsistent too. Some where full cleans some here power cleans.

[Mellor]

Monday Night

One leg L-Sit
60sec *PR*

Time to move to the tuck variation

---------------------------------------------------------------------------------------------


Tues - Strength 1

Warm up
Shoulder Dislocates

DB Bench Press
20kg x 6
28kg x 6
34kg x 6
40kg x 6
40kg x F
40kg x 6

Made a balls of gettign the weights up on the 2nd rep. Definitely the hardest part of DB benching

Deadlifts
65kg x 5
115kg x 5
135kg x 5
155kg x 5

Barbell Rows (Last set Chest supported)
65kg x 3 x 5

Dips
BW x 8
+16.5kg x 2 x 8 *PR*

[Mellor]

Weds- Grappling

About 90mins hard sparring with a mate preparing for a fight.
Hurt my neck, bollox anyway

[Mellor]

Thurs - Strength 2

Warm up
Shoulder Dislocates
Hip Flexor stretch

HB Squat
20kg x 5
55kg x 5
85kg x 5
95kg x 5
105kg x 6

Once again, that felt awful. ridic hard and very loose. Video below, i'm doing something wrong but I've no idea what

Pull-Ups (Chest-to-Bar)
BW x 3 x 6


Tucked Front Lever
2 x 15sec
1 x 20sec

Snatch Grip shrugs
65kg x 3 x 8

SPOILER

http://www.youtube.com/watch?v=Xp_VE1tbPFM

[Mellor]

Sun - Grappling Comp

Competed in a grappling comp on Sunday.
Moved up a division to the intermediates, had 4 matches, lost all four.
One for the experience column.


Mon - Strength 3

Warm-up
shoulder dislocates,
hip flexors

Push Press
20kg x 8
35kg x 5
45kg x 5
55kg x 5
63kg x 4 x 3

Clean (from the floor)
45kg x 3
55kg x 3
60kg x 2
64kg x 2/2/3/3

Clean Pulls (from the floor)
75kg x 3 x 5

Clean pulls are still awful feeling



Monday Night

Tucked L-Sit
10/10/7/7/7/7 seconds

[Mellor]

Wed - Strength 1

Warm up
Shoulder Dislocates

DB Bench Press
20kg x 6
30kg x 6
36kg x 6
42kg x 3
40kg x F x 2


Struggling to get the DBs up into the start position. I suppose its to be expected when the DBs are well over half my BW each

Deadlifts
70kg x 5
110kg x 5
140kg x 5
160kg x 5

Grind, but never in doubt.

Barbell Rows
70kg x 3 x 5

Dips
BW x 8
+17.5kg x 2 x 8 *PR*

[Mellor]

Thurs - Handstand

Bridges, handstand holds, monkeybar work.

Managed a 5+ second handstand. Getting there.
Money bars are gettign good too, but tore a huge callus off my hand at the end.

Time to invest in a callus file/shaver.


Fri - Strength 2

Warm up
Shoulder Dislocates
Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 4

...ugh. Missed the last rep. Awful set.
HBBS is woeful lately.

Pull-Ups (Chest-to-Bar)
BW x 6

Tucked Front Lever
3 x 20sec

Snatch Grip shrugs
Skipped, callus was bleeding again.

[Mellor]

Tue - Strength 3

Warm-up
Wrist warm up
Skin the cat

Push Press
20kg x 8
45kg x 5
55kg x 5
60kg x 5
68kf x 5 x 2

(5 doubles, not 2 sets of 5)

Clean
45kg x 3
55kg x 2
60kg x 2
65kg x 2
67.5kg x 2, x 3

Clean Pulls (from the floor)
65kg x 3
75kg x 3
82.5kg x 5 x 2



Later:
L-Sit (Tucked)
4 x 10 seconds

[Mellor]

Mon - Strength 1

Warm up
Shoulder Dislocates
25 Press-ups

DB Bench Press
20kg x 6
30kg x 6
36kg x 6
42kg x 3
40kg x 5

Just wasting too much energy getting these up into position.

Deadlifts
70kg x 5
110kg x 5
140kg x 5
165kg x 5

A bit of a grunt on the 5th rep, but no hassle. That's close to my 5 rep PR, might give it a bash next week.

Barbell Rows
75kg x 3 x 5
(last set chest supported)

Dips
BW x 8
+18.5kg x 2 x 8 *PR*

Max test next week.


Monday Night

Tucked L-Sit
15/15/10/8 seconds

[Mellor]

Tues - Strength 2

Warm up
Shoulder Dislocates
Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
80kg x 5
100kg x 5
100kf x 1 with 7 second pause at the bottom.

Absolute ATG for 100kg. Figured out my issue lately. My high-bar was way too high. So it was kicking be forward. These was much better. Planned a 3 second pause, but felt strong in the hole so stayed there.
At the very least its form fixed for next year.

Pull-Ups (Chest-to-Bar)
BW x 3 x 7

Tucked Front Lever
3 x 25/20/20

Snatch Grip shrugs
75kg x 3 x 8

[colm_leche]

Thanks for consistently encouraging others with their training on this sub forum over the year.

[Mellor]

Thanks for consistently encouraging others with their training on this sub forum over the year.

Cheers mate, appreciate that.

My own training has lacked a bit for this month. Too much life and christmas getting in the way.

[Mellor]

Tues - Strength 1

Warm up
Shoulder Dislocates
25 Press-ups

Deadlifts
70kg x 5
110kg x 4
145kg x 3
170kg x 3


Ugh, lost the set up on the 3rd set. Hardy and ideal build up to this one. Will pull 180kg x 5 early next year.


Dips
+19.65kg x 8
+25kg x 5
+30kg x 3
+35kg x 2
+40kg x 1

All 5 sets were PRs at each rep range.

[Mellor]

Only workout I've done over the last while was chopping some logs for firewood when out in the sticks.

[Mellor]

Holidays over today. Parents were over with me, so I've had basically an extended christmas. Lots of good food, and more wine, cheese, and beer than I care to think about.
Actually looking forward to a clean diet for the next while.
Eating a lot, plus zero training (if you don't count the firewood), resulted in an increase of a few kilos. Up to somewhere between 79kg and 80kg now.
I've decide to document this year by starting to actually add photos/videos to my instagram account. Mellor888




Sunday - BJJ
90 mins of rolling/sparring

Tough rounds, just what I needed.
Weight training starts tomorrow

[Mellor]

I should probably add a few goals for the year.
I'll try to cover all areas here, and I think these are quite aggressive but achievable.

General
Hit 300 sessions in 2016

It's a high target, but I can probably hit it. For the sake of counting, any proper work out will count. L-Sits at home for 10mins won't count, but a proper bodyweight routine will. Finishing off the last exercise in after work won't be an second workout, but weights/cardio at lunch and MMA/wrestling/bjj that evening is 2 sessions. I'll need a few double session to hit 300.

BJJ/MMA
Compete in 4 Grappling Comps, and 2 MMA fights, or some eqivilent combination.
Win gold at a grappling comp at Blue belt level.

Weight Lifting
Hit PR's in all lifts. Should be possible, certainly not insane progress needed. It's about 5% on top of all my PR's (less on PL's, more on Oly's) but a bit more than that on where I am now.

*I've no current HBBS PR established, if low bar gives a 10% boost on average the above is with 5kg of my LBBS PR. It'll also be deeper, so it'll be my best squat if I hit it.

[Mellor]

Workout No: 002
Mon - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch
Pigeon Pose

HB Squat
20kg x 5
60kg x 5
80kg x 5
90kg x 5 x 2

Slowly, slowly...

Snatch Warm-up - 15kg

Hang Snatch
35kg x 3
40kg x 3
43kg x 3 x 2

Strict Press
15kg x 5
35kg x 5
45kg x 5
50kg x 5 x 2

Pull-Ups
BW x 8 x 3

[Mellor]

Workout No: 003
Tue - Wrestling

Warm up
Wrestling warmup
Rolls, handstands, cartwheels, bodyweight, pylo's etc

Techniques
Choke Escapes
Snap down to guillotine
D'Arce Choke
Double Leg Takedowns

[Mellor]

Workout No: 004
Wed - Bodyweight

Warm up
Shoulder Dislocates
Hip Flexor stretch

Muscle-Up Drills (Strap @ 10')
BW x 5 x 3

Tucked Front Lever
3 x 15

Monkey Bars
Played a little, grip was slipping so left it

Dips
15kg x 3 x 8


Tough enough. Could figure why there was such a big drop off here. Until I copped it's probably the 3kg on the same. Felt about right for an 18kg Dip

[Mellor]

Workout No: 005
Wed - Conditioning

Warm up
Shoulder Dislocates
Hip Flexor Stretch
Skin the cat
Monkey bar work (shoulders)

Metcon - Fran
Barbell Thrusters (43kg) x 21/15/9
Pull-ups x 21/15/9

Time: 9m30s

Looks simply on paper, but it's way harder than it looks. No idea is 9m30s s a good time. Probably not.
I had to break the first two sets up, but managed the two sets of 9 straight through. My kipping is less than perfect, could improve that. And shorter rests between breaks. Sub 6 mins would be immense imo.

Short but tough workout today

[Mellor]

Workout No: 006
Thurs - Wrestling

Warm up
Wrestling warmup
Rolls, handstands, cartwheels, bodyweight, pylo's etc

Sparring
c.6 x 5mins rounds

[Mellor]

Workout No: 007
Mon - Strength B

Deadlift
20kg x 5
70kg x 5
110kg x 5
130kg x 5
150kg x 5

Snatch Warm-up - 15kg

Clean
35kg x 3
45kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3

DB Bench Press
30kg x 6
36kg x 6

Bent Over Row
70kg x 2 x 5


Tough today. This was supposed to happen last week. Slipping behind already. 300 workouts is optimistic indeed. 25 a month on average, which will jump up as I'm miles short this month.

[Mellor]

Workout No: 008
Mon - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch
Pigeon Pose

HB Squat
20kg x 5
60kg x 5
85kg x 5
100kg x 5 x 2

Snatch Warm-up - 15kg

Snatch
35kg x 3
40kg x 3
44kg x 3 x 3

Strict Press
15kg x 5
35kg x 5
45kg x 5
52.5kg x 5 x 2

Pull-Ups
BW x 9



Later:
Press-Ups
25 reps

[Mellor]

Workout No: 009
Thurs - Bodyweight

Warm up
Shoulder Dislocates
Skin the cat
Hip Flexor stretch

Muscle-Up Drills (Strap @ 10.5')
BW x 5 x 3

Tucked Front Lever
2 x 20
1 x 25

Monkey Bars
3 sets, slowly crossing the bars

Working on slow and controlled, a lot harder than lasting the reps out for time

Dips
18kg x 3 x 8

[Mellor]

Workout No: 010
Thurs - Boxing - 60mins

Combos
Stop Cross, evasive jab

Finish
1 min speed, 1 min power


Workout No: 011
NoGi - 90mins

Warm-up
Hip escape, rolls, cartwheels, etc

Drills
De la Riva

Rolling
2 rounds

[Mellor]

Workout No: 012
Sun - Conditioning

Warm up
Light stretching

Kettlebell Circuit:- 16kg Kettlebell
10min AMRAP;

KB Press x 5 (e/s)
KB Row x 10 (e/s)
KB Squat x 20

Score: 8 Rounds (400 Reps)

Short workout, but very tough. Still feeling like jelly 30 mins later.
10 rounds is probably the target here.

[Mellor]

So, January has past, and I've got 12 session in the bag. Was never doing to manage too many sessions starting halfway through the month. Happy with 12 session in two weeks. It's more of less pace I have to keep up to hit 300 in a year.
So hoping to get the below Wk 2 session done in last week. I'll claw it back somewhere.

Workout No: 013
Mon - Strength B

Deadlift
20kg x 5
70kg x 5
110kg x 4
140kg x 3
156kg x 5

Clean Warm-up - 15kg

Clean
45kg x 3
55kg x 3
60kg x 2
65kg x 1
73kg x 2 x 3

DB Bench Press
28kg x 6
34kg x 6
38kg x 2 x 6

Arm went a bit numb and weak on the second set, almost instantly. Ground it out to finish though. Prob just lack of rest of blood cut off from wrist wraps.

Bent Over Row
72.5kg x 2 x 5


Later:
Tucked L-Sit
19/16/14/10 seconds

[Mellor]

Workout No: 014
Thurs - Bodyweight

Warm up
Shoulder Dislocates
Skin the cat
Hip Flexor stretch

Muscle-Up Drills (Strap @ 11')
BW x 5 x 3

Tucked Front Lever
2 x 25
1 x 28

Monkey Bars
3 sets, Taking the bars 2 at a time.
control is improving here

Dips
BW x 8
20kg x 2 x 8

A bit pressed for time, so swap around the order here. I think I just made tomorrow significantly harder.

[Mellor]

The Workout No: 015
Wed - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
85kg x 5
105kg x 5

Snatch Warm-up - 15kg

Snatch
35kg x 3
40kg x 3
45kg x 3 x 3

Strict Press
45kg x 5
50kgx 5
55kg x 5

Pull-Ups
BW x 3 x 9



Later:
Press-Ups
30 reps

[Mellor]

Workout No: 016
Wed - evening -BJJ

BJJ (90mins)
20 min warm up
50mins technique (half guard)
20mins rolling/sparring

[Mellor]

Workout No: 017
Thurs - Conditioning

Warm up
Shoulder Dislocates
Hip Flexor Stretch

Metcon
Dumbell Thrusters (2x16kg)
Burpees
x 10/9/8...

Time: 11m20s

Holy Fuck. Though this was going to be a 5 min job, absolutely bolloxed by the third set. Burpees are a time consuming but easy to grind out, thrusters are way harder than they look.


Yoga
30 mins

Did 30 mins of yoga afterwards to cool down.

[Mellor]

Workout No: 018
Sun - Strength B

Deadlift
20kg x 5
70kg x 5
110kg x 4
140kg x 3
162.5kg x 5

Slow grind on the 5th.

Clean Warm-up - 15kg

Clean
45kg x 3
55kg x 3
65kg x 3
74kg x 3

DB Bench Press
30kg x 6
36kg x 6
40kg x 5

Close to gettign the 6 reps out.

Bent Over Row
74kg x 3 x 5


Later:
Tucked L-Sit
20/20/18 seconds

So close to 20x3
The goal is to work the time right up to 45-ish seconds