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

Lunchtime rolling working on chokes in particular


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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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