4 years and counting...

[Mellor]

Workout No: 019
Mon - Bodyweight

Warm up
Shoulder Dislocates
Skin the cat
Hip Flexor stretch

Muscle-Up Drills (Strap @ 11.5')
BW x 5 x 3

Tucked Front Lever
3 x 30

Monkey Bars
1 sets, no chalk, hands slipping so left it

Dips
BW x 8
28kg x 4 *PR*
22kg x 2 x 8*PR*

Grabbed the wrong kettlebell. Only realised after the set. Was thinking the 2kg jump was immense.

[Mellor]

Workout No: 020
Tues - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch
Skin the cat

HB Squat
20kg x 5
60kg x 5
90kg x 4
100kg x 3
106kg x 2 x 5

Had planned on 106kg and then 107.5kg. But the bar slipped down my back on the first rep and I felt like it was maybe a Low Bar squat (ATG due to being sub max), rather than a HBBS. Overthinking?
Anyway, got back under and bashed out 106kg x 5. Also noticed i'm taking a tiny pause in the hole, and not getting the most out of stretch reflex

Snatch Warm-up - 15kg
Snatch
35kg x 3
40kg x 3
43kg x 3
46kg x 3 PR?

Strict Press
45kg x 5
50kgx 5
56kg x 5

Pull-Ups
BW x 2 x 9

[Mellor]

Workout No: 021
Tues - Wrestling

Warm up
Stretching, moving

Sparring
Rounds and rounds


Spent...

[Mellor]

Workout No: 022
Weds - Conditioning

Warm up
Shoulder Dislocates
Hip Flexor Stretch

Press-Ups
35 reps

Metcon
3 rounds for time:
Burpees x 5
Rinf Row x 10
Press-ups x 15
Wall Balls (20lb) x 20
Situps/Crunches x 25

Time: 7m40s

2 mins for rds 1, then slowed bty 50 seconds on the nest too. 6 min target??

[Mellor]

Workout No: 023
Thurs - Wrestling - 60mins

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

Techniques
Double Leg
Snap Down
High Crotch

Workout No: 024
Thurs - Nogi - 90mins

Drills
Arm drag standing,
Arm drag buterfly
Seatbelt grip
Figure-4 Grip

Rolling
3 rounds


Double session brings me up to the target 6 sessions for the week and its only Thursday. Should get some bonus session in this week

[Mellor]

Workout No: 025
Fri - Strength B

Deadlift
20kg x 5
70kg x 5
110kg x 4
130kg x 3
150kg x 2
165kg x 3

Ugh, didn't want to miss reps this early

Clean
45kg x 3
55kg x 3
65kg x 3
75kg x 2...(the 3rd rep but lost it forward)

DB Bench Press
28kg x 6
36kg x 6
40kg x 6

Bent Over Row
75kg x 3 x 5


Later:
Tucked L-Sit
2 X 25 seconds *PR*

[Mellor]

Workout No: 026
Sat -BJJ

BJJ (90mins)
20 min warm up
50mins technique (side control)
20mins rolling/sparring

[Mellor]

Workout No: 027
Mon - Bodyweight

Warm up
Shoulder Dislocates
Skin the cat

Skills - Handstands
Dragon kicks
Freestanding Handstand - a couple of seconds

Muscle-Up Drills (Strap @ 12')
BW x 5 x 3

Tucked Front Lever
3 x 35 *PR*

Monkey Bars
3 sets, single bars, double bars
Instagram Video

Dips
24kg x 3 x 8 *PR*

http://www.instagram.com/p/BBy6a9NyXDZ/

Later:
Splits
Front splits, 3 sets each leg
60/75/90 seconds

[Mellor]

Workout No: 027
Tues - Strength A

Warm up
Shoulder Dislocates
Skin the cat
Hip Flexor stretch
Russian Baby Stretch
Ankle Stretch

HB Squat
20kg x 5
60kg x 5
90kg x 4
100kg x 3
108kg x 5

Felt ok. Better rebound out of the hole

Snatch Warm-up - 15kg
Snatch
35kg x 3
40kg x 3
43kg x 3
48kg x 3 PR?

A bit of press-out on the last set. Will post a video at the end of the week when I can add cleans.

Strict Press
45kg x 5
50kgx 5
58kg x 3

Shit. Was rushing at this point, was late for a meeting.

Pull-Ups
Skipped

[Mellor]

Workout No: 029 (had two 27's listed)
Tues - Wrestling

Warm up
Stretching, moving

Sparring
Rounds and rounds

__________________________________________________ ______________________
Wednesday - Rest Day

Took wednesday off.
Did some shoulder dislocates at home and some press ups.
Noticed I'm missing some shoulder ROM on my leftside.
Could be from press ups, dislocates, skin the cat, wrestling, etc. Probably the wrestling.
Will need to rehab that a bit.



At home...
Shoulder Dislocates
6 x 10, intermittently throughout the evening

Press-Ups
2 x 40 reps

[Mellor]

Workout No: 030
Thurs - Conditioning

Warm up
Shoulder Dislocates
Scap push ups

Pull-ups
BW x 10

Shoulder mobility Work
10mins working on the strain in my left shoulder

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

Time: 9m40s

+10secs on the last month. Quite annoyed at that, felt my technique was much better this time. Thrusters cleaned form the floor rather than the rack (not easier buy faster).
Think I just took long in between sets. Not sure if I should divide it but in 10 or so timed segments based on desired time, or just keep chipping away a few at a time.

[Mellor]

Workout No: 031
Fri - Strength B

Deadlift
20kg x 5
60kg x 5
100kg x 4
130kg x 3
150kg x 2
165kg x 4

Missed the 5th about 3/4 of the way up.

Clean
45kg x 3
55kg x 3
65kg x 1 (fell back on the 2nd rep)
65kg x 3
75kg x 3

DB Bench Press
28kg x 6
36kg x 6
40kg x 6

Bent Over Row
75kg x 3 x 5


Later:
Tucked L-Sit
20 seconds

[Mellor]

Workout No: 032
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: 9 Rounds (450 Reps)

[Mellor]

Workout No: 033
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pull aparts


Muscle-Up Drills (Strap @ 11-12.25')
BW x 5 x 3

12.5 was a sticking point here

Tucked Front Lever
40 seconds *PR*

Monkey Bars
1 set, taking it easy on my shoulder

Dips
26kg x 2 x 8 *PR*

[Mellor]

Weightlifting Form Check

A quick video I put together of last weeks weightlifting. Form is improving, but still awful.
If anyone has any pointers or anything, go ahead and shout.

http://www.youtube.com/watch?v=EbmFO2CaYo0

[Mellor]

Workout No: 034
Tues - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch
Russian Baby Stretch
Ankle Stretch

HB Squat
20kg x 5
60kg x 5
80kg x 4
100kg x 3
110kg x 5

Was a bit stretchy going for 110kg. Ground it out, not my best but depth was good.

Snatch Warm-up - 15kg
Snatch
35kg x 3
40kg x 2
45kg x 1
50kg x 2


Some press-out on the 50kg, missed a 3rd rep

Strict Press
45kg x 5
50kg x 5
57.5kg x 4

Missed the 5th. I think I might de-load from here.

Pull-Ups
BW x 3 x 10



Later:
Press-Ups
45 reps

Close to peaking here.

[Mellor]

Workout No: 035
Weds- Conditioning

Warm up
Shoulder Dislocates
Hip Flexor Stretch
Squat hold

Metcon
Kettlebell Thrusters (2x16kg)
Burpees
x 10/9/8...3/2/1

Time: 9m50s

First repeat of this metcon. Took it at a much more steady pace. Switched to kettlebells, felt more stable. Not sure if the time I shaved off was a result of KB switch, or better pacing.

SPOILER

4/2/16
Time: 11m20s

Farmers Walk
61kg (per hand) x 2 x 15m

[Mellor]

Workout No: 036
Thurs - Strength B

Deadlift
20kg x 5
60kg x 5
100kg x 4
130kg x 3
150kg x 2
165kg x 5

Finally, the 5th rep gets there. Grind. I'm leaning towards a deload over a shot of 167.5kg

Clean
45kg x 3
55kg x 3
66kg x 2
71kg x 1
76kg x 3

Assisted Muscle Up - 50% Bodyweight
5 reps

DB Bench Press
20kg x 6
40kg x 3 x 6

Bent Over Row
76kg x 3 x 5


Later:
Tucked L-Sit

[Mellor]

Workout No: 037
Thurs - Nogi - 90mins

Drills
Guard passing, guard breaks

Rolling
4 rounds


Tonight was one of those amazing sessions, where everything went well. I rolled with one of out purple belt pro fighters, and held my own. Play a strong offence verse a new guy with previous experience - then found out he is a purple belt.
Landed a submission from a new position, that I never even thought of before.
Shit just clicked tonight, and I left the gym in amazing form.

Those session don't happen all the time. It's best to embrace them when they do.


So far, 25 days into feb, and I've managed 25 sessions. It's been a good month. Away for the weekend, so might not keep up 1 for 1 for the whole month.

[Mellor]

Workout No: 038
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pull aparts


Muscle-Up Drills (Strap @12-12.5')
BW x 3 @ 12
BW x 3 @ 12.5 *PR*

Pulley Muscle-Up
BW x 2 x 5
+10kg x 2 x 5

Iron Cross
2 x 5sec holds

The pulley muscle up was done on a new piece of kit i nthe gym. This is it here. It's basically a set of rings connected to a harness around your waist. as you move up, the rings coe down, which means the distanced traveled is halved, which in turn halves the load. So for me, it feels like I weigh only 39kg. All load is halved, so the 10kg vest only added 5kg of resistance. The goal is to keep adding weight, then try the normal rings again

Tucked Front Lever
45 seconds *PR*

Tucked Tilt Lever
x 2 x 5

Monkey Bars
2 sets

Dips
28kg x 2 x 8 *PR*
28kg x 6

[Mellor]

February Re-Cap: 26 sessions. Left slight short of one session per day. I was on track, but weekend away scuttle that one. Was suppose an Gi BJJ session yesterday, but got sunburnt, so didn't fancy it.
I'll need to maintain 26 sessions per month to hit my target. I'd like more MMA/BJJ sessions next month. Two week ends away will make the numbers tough in march.


Workout No: 039
Tues - Strength A

Warm up
Shoulder Dislocates
Hip Flexor stretch
Russian Baby Stretch
Ankle Stretch

HB Squat
20kg x 5
50kg x 5
80kg x 5
100kg x 3 x 5

Deloaded to 100kg, expecting a easy session. But these were really tough. Feeling like a kitten.

Snatch Warm-up - 15kg
Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2 x 3

Strict Press
45kg x 5
50kg x 5
53kg x 2 x 5

This was tough. Just weak today. Possibly sunburn related.

[FeetMagic]

Muscle-Up Drills (Strap @12-12.5')
BW x 3 @ 12
BW x 3 @ 12.5 *PR*

How does this strap thing work? I try do a muscle up every so often and get no where. I have good strength for pull ups and dips so really want to master this movement.

[colm_leche]

"I'll need to maintain 26 sessions per month to hit my target. I'd like more MMA/BJJ sessions next month. Two week ends away will make the numbers tough in march."

You've got more training days in March than you had in Febuary. It should be a doddle for you!

[Mellor]

How does this strap thing work? I try do a muscle up every so often and get no where. I have good strength for pull ups and dips so really want to master this movement.

It's a really clever mechanism tbh. It works by pulley system. So instead of a pulley being connected the load to create an advantage, the pulley is fixed at the top but the other end is connected to your hips.

This means that as your body travels up, the rings travel down by the same amount. Say a regular muscle up requires your body to move by 4 foot. On this set up when you move up by 2 foot, the rings come down 2 ft, creating a 4ft relative movement between rings and your body. The net effect is that the force required to move relative to the rings is halved.

Here's a gym that made his own. The one in my gym is an off the shelf product.

http://www.youtube.com/watch?v=o3H9IeNxkdA

"I'll need to maintain 26 sessions per month to hit my target. I'd like more MMA/BJJ sessions next month. Two week ends away will make the numbers tough in march."

You've got more training days in March than you had in Febuary. It should be a doddle for you!

Extra days in march make it easier. But I'm way on a cruise on friday, then off to the wine region in two weekends time. Paddy's day in there too.
#Fristworldproblems

[Mellor]

Workout No: 040
Tues - Wrestling - 60mins

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

Techniques
Snap Down
Guillotine
Double Leg

Workout No: 041
Tues - NoGi - 90mins

Drills
Guard Passing

Rolling
3 rounds

[Mellor]

Workout No: 042
Weds - Yoga/Stretching

Warm up
Shoulder dislocates
Hip Flexors

Yoga
Hamstring Ballistic Stretch
Middle Splits - 132 Degrees
Squat hold - 5 mins
Handstands - wall assisted
Forearm stand
L-Sit 20 seconds


Workout No: 043
Weds - Conditioning

WORKOUT 16.1
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge (20kg Barbell)
8 jumping chin-over-bar pull-ups


9 Rounds - 234 Reps

Farmer's Walk
66kg (per hand) x 2 x 15m

[Mellor]

missed this one last week...

Thursday, day after crossfit 16.1, holy shit the ass doms where insane for the whoel weekend

Workout No: 044
Thurs - Strength B

Deadlift
20kg x 5
60kg x 5
100kg x 5
130kg x 5
150kg x 5

Deload as planned. Would have struggled with 160+ x 5

DB Bench Press
20kg x 6
36kg x 3 x 6

Clean
45kg x 3
55kg x 3
60kg x 2 + jerk
65kg x 2/2/1+jerk

Assisted Muscle Up - 50% Bodyweight
5 reps



Got the 7 session in for the week by thursday, in time for a 4 day cruise and some rest recovery. Did a little bit on push/pull work on the boat, and also some stretching in the steam/sauna. not counting either of them as sessions though, more like rehab.

[Mellor]

Workout No: 045
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pull aparts

Pulley Muscle-Up
BW x 5
+12.5kg x 2 x 5
BW x 5

Tucked Tilt Lever
x 3 x 4

Monkey Bars
sets

Dips
skipped

No chalk and elbow pain made me to leave the monkey bars and dips. Didn't want aggravate any issues.

Toes to bar
6 or so reps over two sets.
Never tried these before, way tougher than they look

[Mellor]

Workout No: 046
Weds - Strength A

Warm up
Band pull aparts
Shoulder Dislocates
Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
80kg x 5
100kg x 5
105kg x 5

Felt good.

Snatch Warm-up - 15kg
High hang Snatch
35kg x 3

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2 x 3
40kg x 2 x 3

Strict Press
40kg x 5
50kg x 5
55kg x 3 x 5

Going to try to work back up with more volume.

Chest to Bar Pull-ups
BW x 3 x 5

[Mellor]

Workout No: 047
Wed - evening -BJJ

60mins drilling with a guy prepping for an MMA fight this weekend

30mins Technique (Knee Shielsguard)
20mins rolling/sparring

[Mellor]

Workout No: 048
Weds - Yoga/Stretching

Warm up
Shoulder dislocates
Hip Flexors

Yoga
Hamstring Ballistic Stretch
Middle Splits - 132 Degrees
Squat hold - 7.5 mins


Workout No: 049
Weds - Conditioning

WORKOUT 16.2

SPOILER

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 43kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 52kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 61kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 70kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 83kg

Stop at 20 minutes.

I failed to complete the 3rd round. I managed 2 rounds, 25 knee raises, and 7 cleans.
I had lost about 2 mins by the end of the knee raises. Notice the cock-up? I forgot the third set of skips. I remembered just after I finished. To get an idea of where I was at, I picked up the rope and did 50 single unders right afterwards. Took 50 seconds. If I did them in the right order, I'd have managed 3 or 4 cleans only.

Good workout. Once you get through the cleans, you are guaranteed the next 75 reps.
I think I'd have round 3 in me, especially if I had somebody to change the bars for me. But 4 would be my limit.

[Mellor]

wrong days on the last post, was Thurs & Friday

Workout No: 050
Sat - Strength B

Deadlift
20kg x 5
65kg x 5
105kg x 5
135kg x 5
155kg x 5

Two Position Clean
15kg x 6
45kg x 2 x 2
50kg x 2
55kg x 2
60kg x 2
65kg x 2
70kg x 2
73kg x 2 x 1 (missed from floor)
73kg x F (floor)

DB Bench Press
38kg x 5

Felt very loose. Don't know it it was the cleans taking it out if me, or the hangover.

Row - machine
80kg x 2 x 8

Farmer's Carry
2 x 15m w/71kg per hand

[Mellor]

Workout No: 051
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pull aparts
Jumping muscle up

Pulley Muscle-Up
BW x 5
+15kg x 2 x 5
+20kg x 2 x 5

Tucked Tilt Lever
x 3 x 5

Monkey Bars
2 sets

Dips
28kg x 3 x 8 *PR*





Workout No: 052
Wed - evening -BJJ

60mins Technique (Back Control)
20mins rolling/sparring

Partnered with a small Japanese girl this evening. Not a word of english, was interesting have to almost total communicate via jiu jitsu

[Mellor]

Workout No: 053
Tues - Strength A

Warm up
Band pull aparts
Shoulder Dislocates
Hip Flexor stretch

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

Felt good. A bit of collapse on the last rep, but best 110kg set yet. x3 next week I think

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2 x 2
40kg x 2
42.5kg x 2 x 2

Strict Press
45kg x 5
56.5kg x 2 x 5

First set was close. almost walked away but said fuck it. I have another.
Numbers feel a bit depressing as I've been at 60+ in the past. But I think my range is mucher greater now. Possibly too large, bar is touching upper chest every rep

Chest to Bar Pull-ups
BW x 6/6/5

[Mellor]

Workout No: 054
Weds - Conditioning

WORKOUT 16.3

7 min AMRAP of:

10 Snatches 20kgs
5 Jumping Chest to Bar Pull Ups

I liked the look of this one. Shorter duration, less technical variations. Nothing grindy about the exercises. Mostly a test of gas-tank, and keeping it together on the snatches.

SPOILER

Start:
Bang out the snatches unbroken at a steady pace. about 20 seconds. Turn around and get in the jumping pull-ups, they only take a few seconds so I decide I can slow them down a bit and treat it as snatch recover. I get the next round out keeping to 40sec pace.
Round 3 was the first where snatches became a chore. I remember sliding a bit past 20seconds here - I'll make it up on the pull ups, turn around and the box is gone.

Some clown moved it during the 20 seconds I was off it. Even more annoyingly they were using it for something stupid. Between time lost due to confusion, and the fat I'd have to do full pull-ups. I call it there.


I take 5mins, to recover for a second crack.


Re-start:
Snatches feel easier on round 1. I manage to hold the 40 second pace for 3 rounds, then it slips before I'm ready to start the 4th. At just under 4 mins, I have 5 rounds done. And I decide finish the last 3 EMOM. I run slightly ahead of the clock and fit in 6 more snatches at the end. Forearms feel like rocks.

8 rounds, 6 Snatch
Score: 126 reps

[Mellor]

Workout No: 055
Thurs - Strength B

Warm up
Hip flexors
Band pullaparts
Shoulder dislocates

Deadlift
20kg x 5
70kg x 5
110kg x 3
140kg x 2
160kg x 5

Two Position Clean
15kg x 6
45kg x 2 x 2
55kg x 2
65kg x 2
70kg x 2
73kg x 2

DB Bench Press
38kg x 8 *PR*

This was one if those great session where it all clicked.
Deadlift: I think I've been letting my toes lift up deadlifting, or at least hang inactive. Lifting from the balls of my feet, if that makes sense. I spotted this warming up and figure it's a mistake. Adjusted to actively claw the ground and it felt instantly better up the chain.
Clean: made the same adjustment here. Just trying to get the form down. I'll focus on getting front squat stronger later in the year.
Bench: Another adjustment here. Tried to get it closer to barbell form. Dropped knees below bench, engage hips, core and back more.
6 Reps felt fine, added two more without issue.

...it's the little things, that let us move the big things.

[Mellor]

Workout No: 056
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pullaparts

Pulley Muscle-Up
BW x 5
+25kg x 3 x 5

Tucked Tilt Lever
x 3 x 6

Monkey Bars
slipping off no chalk

Dips
30kg x 8/8/6 x 8 *PR*


Workout No: 057
Wed - evening -BJJ

60mins Technique (Kimura Grip)
20mins rolling/sparring

[Mellor]

Workout No: 058
Tues - Strength A

Warm up
Band pull aparts
Shoulder Dislocates
Banded Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
90kg x 5
110kg x 2 x 5

Second set was a bit shakey, not moving on until I nail this.

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
43.5kg x 2
44kg x 2


Strict Press
40kg x 5
50kg x 5
57.5kg x 5


Chest to Bar Pull-ups
BW x 6



Later
Press-ups
40 reps

[Mellor]

Workout No: 059
Weds - Conditioning

WORKOUT 16.4

This one looked awful from the first second.

55 Deadlifts @61kg
55 Wall Balls, 20lbs (9kg) @ 9ft
55 Calorie Row
55 Press-up (hand release)

I felt 1 round was a big score here. So decided to pace it as 3 mins per exercise, with 1 min to spare.

Deadlifts: Started fine. Well ahead of the clock. Broke them up into 20, 15, 10, 10. The last set was tough.
Wall balls: Was dreading these, but they were pretty easy. Must of overestimated the weight. Broke them in to 3 sets. 25, 15, 15
Row: Had to use a water rower, as no Concept 2 nearby. Should be about the same. The plan was the take it handy. I figured a 55 calorie row is about 3 mins work. But I really had no idea how much a calories is worth. At about 35 cals, I figure that its not a linear calories per 100m thing, it goes up quicker the faster you row. So kicked it up a gear to finish.
Press-ups: 3 mins left going in. Loads of time
20 reps Quick break
10 reps shit thats all!!
10 reps time is running down fast
5 reps, last 30 seconds
5 reps fuck this shit
5 reps...

... had 3 seconds to spare so stumbled to the barbell and pulled a single.

Score: 221 Reps

[Mellor]

Workout No: 060
Sat - Strength B

A day or two recovery time. Much needed

Warm up
Hip flexors
Foamrolling
J-Curls (20kg)

Deadlift
20kg x 5
70kg x 5
110kg x 3
140kg x 2
162.5kg x 5 @8.5


Deadlifts felt solid. Same adjustment as last week again. Felt better then the 162 from a few weeks ago. Had another rep in the tank for sure, possibly a grinder after that (hence @8.5)

Two Position Clean
15kg x 6
45kg x 2
55kg x 2
65kg x 2
70kg x 2
74kg x 2

DB Bench Press
30kg x 6
40kg x 2 x 6

Farmer's Carry
2 x 16m w/71kg per hand

No increase as I forgot I'd done 71kg. Not sure how high I could go with these.
Complete speculation, but I'd imagine that around max deadlift (total, half per hand) is the upper limit.

[Mellor]

Workout No: 061
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pullaparts

Pulley Muscle-Up
BW x 5
+15kg x 5
+30kg x 2 x 5

Tucked Tilt Lever
x 3 x 7

Dips
30kg x 6/8/8 x 8 *PR*

Lost focus on the first set, hit 8 for the other two, so moving on from there I think.

Handstands
Small bit of skill work

Horse Stance
1m x 2 x 30sec

Workout No: 062
Tue - Wrestling/BJJ

30mins Situational wrestling

40mins stretching, mobility

NoGi BJJ
20mins Warm up
40mins Drillls
15mins Rolling...

...abrupt end to the session when I received an accidental knee to the face. Nose is very sore, don't think it's broke but might be cracked somewhere. Hard to breathe today. Also clipped a tooth. ugh

[Lord Sir Banter]

five years

[Mellor]

five years

ninja edit?

[Lord Sir Banter]

ninja edit?

aye, went six and then checked back (Y)

[Mellor]

aye, went six and then checked back (Y)

I see everything
'Twas 5 and a half last week

[Mellor]

Workout No: 063
Tues - Strength A

Warm up
Band pull aparts
Shoulder Dislocates
Banded Hip Flexor stretch

HB Squat
20kg x 5
60kg x 5
90kg x 5
110kg x 3 x 5

First time hitting 3 sets at 110kg high bar. Last set was the best

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2 x 2
40kg x 2
45kg x 2 x 2 *PR*

Strict Press
40kg x 5
50kg x 5
57.5kg x 2 x 5

Chest to Bar Pull-ups
BW x 2 x 7


Workout No: 064
Wed - BJJ - 2hrs

30mins Rolling
60mins Technique (Armbars)
20mins rolling/sparring

[Mellor]

Workout No: 065
Thurs - Stretch & Strengthen

A home based yoga/stretch/strengthen workout. Need to do this more often to get my results.

Upper Body Stretching
Band pullaparts
Shoulder Dislocates
Wall Slides

Press-ups
2 x 40 reps

Lower Body Stretching
Butterfly Stretch - Single leg
Wall Splits, loaded - 130 degrees

Ballistics Stretching
Hamstring Stretch - 1 x 72 reps

Ballistic stretching showed lots of improvement, not sure if down to the stretching before hand or improvements generally.

[Mellor]

March Re-Cap:
27 sessions.
Above target of 26 sessions. Pretty happy with that considering that March had two weekends away, Paddy's Day and Easter to work around.
April target will also be 26 days. Could possible make 30/30 at a push

[Mellor]

Workout No: 066
Fri - Strength B

Warm up
Hip flexors
Foamrolling
J-Curls (20kg)

Deadlift
20kg x 5
60kg x 5
100kg x 3
120kg x 2
140kg x 1 *mixed grip*
165kg x 5 @9.5

Two Position Clean
15kg x 6
45kg x 2
55kg x 2
65kg x 2
70kg x 2
75kg x 2

DB Bench Press
30kg x 6
42kg x 6 *PR*
40kg x 6

Row
75kg x 2 x 5

Finally got the 165, missed it twice this year.


Going to keep up this progression for the rest of the month. If it all goes to plan. Final work sets end up being;
50kg muscle-up
115kg Snatch*
50kg Snatch
60kg Press
175kg Deadlift
80kg Clean
80kg Row

It prob won't go perfect though, but I can always hope.
I enjoy even numbers #OCD

[Mellor]

Workout No: 067
Sat - evening -BJJ

90mins drilling with 1-on-1 session one of the white belts preparing for his blue\


Sunday

Sydney Open BJJ Comp

Lost my first match, which turned out to be a semi final due to a no-show. Got a nice looking bronze medal, which is basically a paperweight

[Mellor]

Workout No: 068
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pullaparts

Pulley Muscle-Up
BW x 5
+35kg x 2 x 5

Tucked Tilt Lever
x 8/8/7

Dips
32kg x 7/6/5

Handstands
3 x 5

Horse Stance
3 x 45sec

So missed a few reps today on Levers and Dips. But they are progressed a lot in the last few months. Very happy how they've come on
At the end of 2015, by dip PRs were

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

[Mellor]

Workout No: 069

"..giggity giggity" - Quagmire

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates
Banded Hip Flexor stretch

HB Squat
20kg x 5
61kg x 5
91kg x 5
111kg x 5

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
46kg x 2 *PR*

Strict Press
45kg x 5
50kg x 5
58kg x 5

Chest to Bar Pull-ups
BW x 7/7/6

Workout No: 070
Wed - BJJ - 2hrs

30mins Pre-class stretching
70mins Technique (Leglocks)
20mins rolling/sparring

[Mellor]

Workout No: 071
Wed - Conditioning

Warm up
Shoulder Dislocates
Hip Flexor Stretch

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

Time: 9m10s


Fastest time yet, but still above 9 mins
Managed the set of 21 thrusters without setting the bar down. But not straight through, resting in the rack position. Dropped it on the 15 round.
My inability to do smooth kipping pull-ups is dragging the time down.

http://www.youtube.com/watch?v=v-n1qNzn-h0

[Mellor]

Workout No: 072
Fri - Yoga/Stretching

Yoga
Squat hold - 5mins
Foam Roll T-Spine - 5mins
Horse Stance - 3 x 60sec
Butterfly (15kg) - 5mins
Middle Splits - 5mins- 132 Degrees
Hamstring Ballistic Stretch - 3 x 72 reps

[Mellor]

Workout No: 073
Fri - Strength B

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
20kg x 5
70kg x 5
110kg x 3
140kg x 2 *mixed grip*
167.5kg x 5 @9.

Two Position Clean
skipped

DB Bench Press
30kg x 6
42kg x 3

Spider Row
20kg x 8
40kg x 8
60kg x 8

Farmer's Carry
16m w/71kg per hand
16m w/76kg per hand *PR*

[Mellor]

Workout No: 074
Tues - Yoga/Stretching

Yoga
Squat hold - 6mins
Foam Roll T-Spine - 5mins
Horse Stance - 3 x 75sec
Middle Splits - 5mins- 132 Degrees
Hamstring Ballistic Stretch - 3 x 72 reps
Butterfly


Workout No: 075
Weds - Bodyweight

Warm up
Shoulder Dislocates
Band pullaparts

Pulley Muscle-Up
BW x 5
+20kg x 5
+40kg x 5, 3

Tucked Tilt Lever
x 8/8/8

Handstands
3 x 5

Dips
32kg x 4/3

Monkeybars
Bar Jumps

[Mellor]

Workout No: 076

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

HB Squat
20kg x 5
50kg x 5
90kg x 3
100kg x 2
112.5kg x 3


ugh, messed up a rep and got pinned in the hole

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2 x 2
42.5kg x 2
47.5kg x 2 *PR*

Strict Press
45kg x 5
55kg x 3

Felt light headed and bailed.

Chest to Bar Pull-ups
BW x 8/8/7

Workout No: 077
Wed - BJJ - 1hr

Going over some technique with guys grading

[Mellor]

Workout No: 078
Fri - Strength B

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
20kg x 5
70kg x 5
110kg x 3
140kg x 2 *mixed grip*
160kg x 1
170kg x 5 @10 *PR*

Two Position Clean
35kg x 2
45kg x 2
65kg x 2
75kg x 2

DB Bench Press
30kg x 6
42kg x 3

Spider Row
40kg x 8
60kg x 2 x 8

Farmer's Carry
16m w/81kg per hand *PR*

[Mellor]

Workout No: 079
Sat - evening -BJJ

90mins drilling with 1-on-1 session one of the white belts preparing for his blue

[Mellor]

Workout No: 080
Mon - Bodyweight

Warm up
Shoulder Dislocates
Band pullaparts

Pulley Muscle-Up
BW x 5
+20kg x 5
+40kg x 5, 5

Tucked Tilt Lever
x 9/9/9

Handstands
3 x 5
superset with
Horse Stance
3 x 90sec

Dips
32kg x 8/8/5

Could hold stability got set 3, too tired at this point. I'm calling this a pass and moving on.