BJJ
15.10.2025 (6am morning session)
-Step thru’s from double underhooks then single hook
-4x rolls today with 5x of us in the class. More defence, copped a few RNC’s and armbars but defended for lengthy periods before copping submission.
9 Likes
Random
15.10.2025
20min walk at lunch
7 Likes
Easy Strength C2S12 (work gym)
16.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 25, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
50 x 5
60 x 3
70 x 2
OHP 20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Carries
Twin 25kg plates x 135, 125, 105 paces
-simples
12 Likes
I’m a huge fan of the lunchtime walks. Good way to get outside and get some sunshine and fresh air. Especially this time of year when the temps are milder. Glad I’m not the only one. LOL
1 Like
BJJ
17.10.2025 (6am morning session)
-Kipping 101 basics
-2x rolls with T and J. Went ok in some portions on defence, really need to get to some more beginner classes.
-managed to get to closed guard vs T for the first time (ever i think?), and got to J’s shoulders/back and was going for darc at one stage there, so some positives.
9 Likes
Easy Strength C2S13 (work gym)
17.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 25, 30, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 3, 3, 3
OHP 20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Uneven Carries
36kg + 20kg KB’s 70, 80, 50+20rp paces
-punching the clock
-more walking always required here @TM79 my steps have dropped way down in the last year in new job with a work car (previously car then walk to bus then walk to office). But feeling stronger with easy strength and that creatine boost.
12 Likes
Easy Strength C2S14 (work gym)
20.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 30, 15 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
OHP 20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Uneven Carries
36kg + 20kg KB’s 75, 70, 65 paces
-yardio on the weekend, mainly working on architraves around the house. Measure, cut, install, patch, sand, paint… repeat.
-another 1hr session on the skates with jnr yesterday arvo, at a another kiddo’s bday party.
12 Likes
Easy Strength C2S15 (work gym)
21.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 20, 20 (75)
-ss-
HLR x 10, 12
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
50 x 5
60 x 3
70 x 2
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Carries
Twin 25kg plates x 110, 105, 110, 110ish paces
13 Likes
BJJ
22.10.2025 (6am morning session)
-Back take defence, getting head and shoulders to the mat, then getting that elbow in, transitioning to single x as they come up to mount. Plenty of great little tips to work on for me.
-Just J and I today so we worked specific training through a few rounds at the end.
11 Likes
Easy Strength C2S16 (work gym)
22.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 20, 20, 5 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 10
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Carries
12kg KB waiter and 20kg KB normal - switch hands each time x 65, 65, 60, 65 paces
11 Likes
Easy Strength C2S17 (work gym)
23.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 25, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
50 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 5, 5
Carries
Twin 25kg plates x 90, 100, 100, 110ish paces
-add something witty here…
13 Likes
BJJ
24.10.2025 (6am morning session)
-Repeating back take defence, then some side control defence, transition to attack moving to closed guard.
-2x rolls with H and J. Copped a few late submissions but better overall from me.
9 Likes
Random
24.10.2025
Curls 3 x 8-10
-ss-
Tri’s overhead 3 x 10+
-just a little something whilst walking past the work gym.
14 Likes
Easy Strength C2S18 (work gym)
27.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 25, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 8, 8
Single 25kg plate x 110R, 110L, 100R, 100L paces
-bit of lighter mace work over the weekend too
13 Likes
Easy Strength C2S19 (work gym)
28.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 25, 15 (75)
-ss-
HLR x 12, 12
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5
70 x 3 - belt on
80 x 2 (rep pr)
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 9, 9
Outdoor carries
Tractor plates x 68, 65, 65 paces
15 Likes
Nice PR! Squat PRs are hard enough to come by, but you get extra credit for front squats. 
3 Likes
Strong work.
1 Like
This, so…
Nice work!
2 Likes
Fighting off a sore throat atm, so bailed on BJJ this am in lieu of sleep.
Thanks @shaneinga & @BethB appreciate the coudos.
In my twisted mind, the bonus of front squats, is the pressure on the throat from the bar at the bottom of the squat, there’s ‘sort of’ a carry over re BJJ and copping a rear naked choke, so a chance to get comfortable in being uncomfortable with pressure on the windpipe. Silver lining?
BW 70kg, so the front squat is well over BW too @SvenG 
9 Likes
Random (on the set of the living dead)
29.10.2025
Goblet Squat 24kg KB x 10
Mace - heavy halos 4 x 5 L/R
Lighter, single arm halos 3 x 5 L/R
11 Likes