Woot!!
1 Like
Easy Strength C2S41 (work gym)
07.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 20, 20, 20, 15r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5
70 x 3
80 x 2
-ss-
Woodchoppers 2 x 8r L & R (cable high to low)
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 38 (12, 12, 14)
-ss-
5sec situps 3 x 5r
-ss-
Carries
Twin 25kg Plates x 110, 105, 110 paces
-warm out today, over 42deg C (circa 107F?)
-time to rotate soon to next cycle on easy strength given this was session 41
10 Likes
BJJ
09.01.2026 (6am morning session)
-armbar escapes. I should have requested this a year ago! great session learning to twist and hand either way then either roll or clear legs, etc. Very useful.
-good rolls after with some new folk and some familiar faces. Much defence. Only one submission copped vs H, later let young new lady work to mount and a rnc with a few tips added in. 5 of us was a good number given first week back in the new year and it was already 33 deg C outside at 6am.
10 Likes
Easy Strength C2S42 (work gym)
09.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 15, 25, 15, 15, 5r
-ss-
Reverse hypers x 8, 8
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
50 x 10
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 40 (15 + plenty of rp sets, never let go of bar though)
Carries
12kg KB overhead + 20kg KB regular 70R, 75L, 65R paces
10 Likes
1 Like
09.01.2026
t-ransformation2026 Check in.
You’ll note the skirting boards are finally installed, but need a sand and patch before final paint coats…
BW 72.5kg (all time high, urgh!). Let’s do this.
12 Likes
Easy Strength C2S43 (work gym)
13.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 30, 25, 20r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5
70 x 5 (belt on)
-ss-
Woodchoppers 3 x 8r L & R (cable high to low)
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 42 (22 (pr?) + rp sets)
Suitcase Carries
28kg KB 80R, 80L, 75R, 85L
-ss-
Halos 2 x 8r L & R
-sore throat developed into a minor chest infection over the weekend, swim with jnr sunday am for a few hours, good gentle movement there. Rested yesterday other than a walk after dinner with family, then got into this today. On the mend, just an annoying cough occasionally.
-cutting out evening snacks post that xmas binge!
9 Likes
BJJ
14.01.2026 (6am morning session)
-requested more time for armbar escapes. Just J and I so a solid 40mins drilling these from near straight arm escapes along with a new version when my hands are together (earlier in the armbar). Worked those, then 2 rounds doing the same. Was a really good session given we both got to work plenty on the escapes. Rounds we reset after getting to SC after the escape.
7 Likes
Mobility/Vest Walk (work gym)
14.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 15, 15, 15r
-ss-
Deep kb squat hold (up then down for a hold at bottom, every 30sec) x 3mins ish - 14kg KB
Dreadmill
Weighted vest high incline walk - 1km, hr 120-130 range, nasal breathing (calves on fire after this)
Repeat Deep kb squat hold (up then down for a hold at bottom, every 30sec) x 1.5min - 20kg KB
Hip flexor - fascia stretching 3mins each side
More hip flexor loaded stretch work
Reverse cobra stretches in there too
9 Likes
Easy Strength C2S44 (work gym)
15.01.2026 (1.30pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 30, 20, 15, 10r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup
Bar x 8
40kg x 5
60 x 5
70 x 3 (belt on)
80 x 2
Incline Bench
22.5kg DB’s x 5
25kg x 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 46 (18 + rp sets)
Uneven Carries 36 + 20kg KB’s
75R, 70L, 72R
-glad to get this in.
10 Likes
BJJ
16.01.2026 (6am morning session)
-requested armbars, coach asked from top or bottom. Ooh bottom! So we worked from CG, a handy addition for me to continue to work on. More hip movement required as per the norm.
-4 solid rolls. No taps, lots of back and forth working to get into or out of SC etc. Gassed by the end. Solid good session.
7 Likes
Random (on the set of the living dead)
16.01.2026 (1.30pm post-lunch session)
16kg KB Clean and Press x 5R, 5L, 3R, 3L, 2R, 2L x 2sets
-ss-
Single arm mace halo’s x 6, 6, 8 L & R
-bit of simple movement at home
11 Likes
Random (on the set of the living dead)
18.01.2026
-yardio sunday morning before the heat really kicked in. Mowing, edging, and survived the trampoline falling down on me during the mow (had it up on its side), the mat portion pushed my head forward then shoulders took the rest of the weight. Thankfully the metal edge bar didn’t get me.
-also started keto friday (the mrs started it a few weeks ago). Defo noticed the flu symptoms over the weekend. Dropped 2kg’s straight up.
11 Likes
Your jiu jitsu training probably helped with surviving the trampoline attack. Glad you didn’t get hurt.
Good luck with keto.
2 Likes
How’s this with Jiu Jitsu?
1 Like
Easy Strength C2S45 (work gym)
19.01.2026 (12.30pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 20, 20, 20, 15r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup
Bar x 5
40kg x 5
60 x 5
70 x 3 (belt on)
80 x 2
Incline Bench
22.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 51 (18 + rp sets)
Carries
Twin 25kg Plates x 95, 90, 95 paces
-not sure till after Wed morning @dchris - given I only tend to train mornings, I’m in a fasted state anyway. Hoping it doesn’t strip my tank too much during live rolls! I’ll report back then
-Hope the trampoline story gave someone a laugh… when engineering efficiency goes wrong @shaneinga !
10 Likes
Wow. I wouldn’t mind sending 2kg’s to Davy Jones Locker myself …
1 Like
It’s all water loss first up though @burien_top_team so ‘temporary’ in the scheme of things considering I’ll head back to carb town sometime!
1 Like
Easy Strength C2S46 (work gym)
20.01.2026 (12.30pm pre lunch session)
Swings > 20kg KB x 30, 30, 15r
-ss-
Reverse hypers x 8, 8
-ss-
HLR x 10
Front squat
Ankle mobility warmup
Bar x 5
40kg x 5
60 x 5, 5
-ss-
Woodchoppers 2 x 8r L & R (cable high to low)
Incline Bench
22.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 10, 12, 14 (36r)
-ss-
Halos x 5, 8, 5 L & R
Carries
14kg KB waiter carry x 60R, 70L paces
20kg KB waiter carry x 50R, 60L paces
-warm one today, clock punched.
8 Likes
Good workout. I am out of hearts. Hand written notes are special anyways.
1 Like