Mace
17.09.2025 (on the set of the living dead)
Mace work
x 6, 10, 10 single arm halo’s L/R
8 Likes
Easy Strength S37 (work gym)
18.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
-ss-
20kg KB Swings x 15, 15, 20
Snatch grip DL with high pull
Bar x 8
40kg x 5, 5
-ss-
Pullups x 5, 5, 5
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 5
Uneven Suitcase Carries
36kg + 20kg KB’s x 75L, 75R, 55 L, 50+20R
10 Likes
BJJ
19.09.2025 (6am morning session)
-More triangles from closed guard. Need to remember to kick the hips up to lock the leg around the neck, otherwise good refresher.
-2 good rolls, even with N, and J hammered me again…! right rhomboid needs some rest.
7 Likes
Easy Strength S38 (work gym)
19.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
-ss-
20kg KB Swings x 20, 20 and some alternating single arm swings too
-ss-
dead hangs x 2
Deadlift
Bar x 5
60kg x 5
80 x 5
100 x 5 - mixed grip, belt
110 x 3
120 x 2
-ss-
Pullups x 4, 4, 4, 4
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 5
Tractor Weight Carries
Outside x 75, 70, 65 paces
-suns out, glorious to get some outside work in.
12 Likes
Easy Strength S39 (work gym)
22.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
-ss-
20kg KB Swings x 20
-ss-
HLR x 10, 10
Deadlift
Bar x 10
60kg x 8
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 3, 5, 4
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 6
Carries
Inside 2 x 25kg plates x 120, 110, 105 paces
-just punching the clock…
11 Likes
Easy Strength S40 (work gym)
23.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
-ss-
20kg KB Swings x 30, 20
-ss-
HLR x 10, 10, 10
Deadlift
Bar x 8
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 5
Suitcase Carries
20kg KB x 100L, 100R, 70L, 70R, rest, 115R, 115L ish.
-BW70kg steady
10 Likes
BJJ
24.09.2025 (6am morning session)
-Shoulder crunch from butterfly, then either reverse grip kimura, or into a sweep.
-2 good rolls, even with N largely on defence today despite me getting a nice takedown on him to start proceedings. Started in butterfly with J, and he only got me twice in 5min round to armbars (bah!), avoided his rnc’s, triangles etc… but that armbar gets me far too often deep into rounds.
10 Likes
Easy Strength C2S01 (work gym)
24.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 25, 20, 15, 15 (75)
-ss-
HLR x 10, 10, 10
Front squat
Bar x 8
40kg x 5
50 x 5, 5
DB Flat Bench 25kg x 5, 5
-ss-
DB Row 30kg x 5, 5
Carries
Inside 2 x 25kg plates x 160, 130, 105 paces
-ss-
Mace
2 x 8-10 L/R
-next ES cycle commenced, more horizontal focus on upper body this cycle.
11 Likes
Easy Strength C2S02 (work gym)
25.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 25, 20 (75)
-ss-
HLR x 10, 10
Front squat
10kg plate - holds and ankle mobility warmup
Bar x 8
40kg x 5
50 x 5, 5
-ss-
baby kb turkish getups technique work
DB Flat Bench 22.5kg x 5, 5
-ss-
DB Row 30kg x 5, 5
Waiter Carries
8kg KB each hand on up one down x 70R, 70R
Single 12kg KB x 60R, 60L
Single 14kg KB x 60R, 65L
-pecs feeling that loaded stretch work from yest.
11 Likes
BJJ - no one showed up again this am… bah! Coach is opening a new space tomorrow (and closing current space), but no notification is frustrating after a 5.30am wake up to get there for the session…
11 Likes
Easy Strength C2S03 (on the set of the living dead)
26.09.2025 (5.00pm post work session)
Mobility/warmup
16kg KB clean and press 2 x 5r L/R
Ab wheel x 5, 5
16kg KB Row x 5, 5 L/R
20kg ish BB curls x 5, 5
Med ball slams x 5
Carries
10kg DB’s each hand x max (250+ paces?)
10kg DB + 16kg KB x 4 laps of backyard, rest, switch hands, 5 laps
-very much random session here with Junior in charge, she layed out a heap of DB’s etc on the ground and we worked thru a varieties of lifts. Tried to work rep ranges in the ES range… quality dad-daughter time
12 Likes
Easy Strength C2S04 (work gym)
29.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 25, 20 (75)
-ss-
HLR x 10, 10
Front squat
10kg plate - holds and ankle mobility warmup
Bar x 10
40kg x 5
50 x 5
55 x 3
60 x 2
-ss-
6kg KB turkish getups technique work 2 per side
DB Flat Bench 22.5kg x 5, 25 x 3, 27.5 x 2
-ss-
DB Row 35kg x 5, 37.5 x 3, 40 x 2
Carries
25kg plate in each hand x 110 paces, then
Suitcase carry 25kg plate x 110 R, 110 L x 2 sets
-15min walk after
12 Likes
This is super cool! Glad you were able to get your daughter involved. I need to do the same with my kids. 
1 Like
Easy Strength C2S05 (work gym)
30.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 25, 20, 20, 10, (75)
-ss-
HLR x 10, 10
Front squat
10kg plate - holds and ankle mobility warmup
Bar x 10
40kg x 5
50 x 5, 5
DB Flat Bench 22.5kg x 5, 5
-ss-
DB Row 32.5kg x 5, 5
Suitcase Carries
20kg KB x 150 R, 110 L
x 120 ish L, 120 ish R
x 110 L, 115 R
-trying to teach a 7year old how to hip hinge correctly though is nigh on impossible @TM79
12 Likes
BJJ
01.10.2025 (6am morning session)
-first session in new location, nice space, new warehouse with 3x large mats, so essentially a big L shape, with the other corner being the amenities. Coach is pretty chuffed with it, as he should be!
-working defence today, delahoya (sp?), to get top leg in, allowing us to square up, then into single leg X. I really like the simplicity of that X transition.
-then we shark tanked this during first 5mins
-then 2 rounds, solid vs J, copped more armbars, but fought off a few for ages which is a nice change to things. Then new guy C, we match up well, had to work but got to his back, went RNC too early in poor position, but transitioned to mount, a few more escapes each, and would have won easily on points.
10 Likes
Always exciting to train in a new and improved space! Congratulations!
2 Likes
De La Riva (heeva)? I’m not familiar with De La Hoya.
1 Like
Probably, this is me at 6am with no coffee mate, goldfish memory etc…! 
it was de la ‘something’…
Reckon it was this, reverse de la riva.
1 Like
Ahhh yes. I play a lot from RDLR. It’s a good guard for recovery against knee slice and transition guard.
1 Like
Random (on the set of the living dead)
01.10.2025 (2.00pm session)
16kg KB clean and press 5 x 5r L/R
Mace single arm halo’s x 10, 8, 6 L/R
-I liked the simplicity of getting to single leg X from RDLR too @dchris - here’s hoping more similar level peeps rock up to mornings at the new venue. Ideally I’d get to more beginner classes too so I can work more attacks in the rolls, rather than largely defending vs better opponents of late
7 Likes