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Old 08-05-17, 03:10   #1681
Mellor
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Weds - Bodyweight

Warm up
Shoulder dislocates

Ring Muscle-Up
BW x 3 x 4

Handstands
3 x 6

One Arm Hang
4 x 15 seconds

Adductor Stretches
3 mins

__________________________________________________ ______________

Wed Night - BJJ (1)
Gi - 90mins

__________________________________________________ ______________


Thurs - Strength B

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

Deadlift Double Overhand
60kg x 5
100kg x 5
110kg x 3
120kg x 3
125kg x 2
130kg x 1
135kg x 1

Back Lever
Half Tuck 1 x 10 sec

Plate Pinch
20kg x 15 sec
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Old 10-05-17, 08:38   #1682
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Mon - Yoga
1 hour of Yoga with a dip in the hot tub




Tues - Strength A
Warm up
squat stretches

Pause High Bar Squat
20kg x 6
60kg x 4
90kg x 3
103.5kg x 2 x 3

OH Press
15kg x 8
45kg x 5
56kg x 5

Pull-ups
BW x 5
+7kg x 2 x 5


Fat Bar holds
60kg x 10sec
90kg x 10sec
95kg x 17sec
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Old 11-05-17, 11:15   #1683
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Thurs - Mixed Workout

Leg Circuit
70kg Front Squat
80kg Deadlift
20kg DB Lunges

2 rounds

Mudcle Ups
A few singles and doubles, working on going slow

One Arm Hang
Right hand 5 secs
Left hand 10 secs
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Old 16-05-17, 07:48   #1684
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Fri Night - BJJ (2)
Gi - 90mins

__________________________________________________ ______________


Mon - Strength B

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

Deadlift Double Overhand
60kg x 5
110kg x 3
120kg x 3
125kg x 2
130kg x 3

Back Lever
Half Tuck 1 x 15 sec
Half Tuck 1 x 8 sec

Plate Pinch
17.5 kg x 4 x 20 sec


Tues - Strength A
Warm up
squat stretches

Pause High Bar Squat
20kg x 6
60kg x 5
85kg x 3
95kg x 2
105kg x 2

OH Press
15kg x 8
40kg x 5
50kg x 3
56kg x 4
56kg x 3

Pull-ups
BW x 5
+8kg x 5
+10kg x 4


Fat Bar holds
60kg x 10sec
85kg x 5sec
95kg x 15sec
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Old 18-05-17, 14:17   #1685
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Weds - Bodyweight

Warm up
Shoulder dislocates

Ring Muscle-Up
BW x 3/5
Slow singles x 2 x 1

Hanging
Cannonball grips, straight grips etc

Handstands
3 x 6

Cardio
1km @ 16km/h
500m @ 6km/h
1km @ 16km/h


__________________________________________________ ______________

Thurs - Strength B

Bench Press
60kg x 5
80kg x 3
90kg x 2
96kg x 5 *PR*

FINALLY. That was a horrible grinder

Deadlift Double Overhand
60kg x 5
100kg x 3
125kg x 3
135kg x 3 *PR*
140k x 1 *PR*

Back Lever
Half Tuck 1 x 15 sec

__________________________________________________ ______________

Thurs Night - BJJ (3)
NoGi - 90mins
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