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
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
Comment