Easy Strength C3S16 (work gym)
11.03.2026 (12.30pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 20, 15
DL
Bar x 10
60kg x 5
80 x 5
100 x 3, 3, 3 - belt on
-ss-
Pullups x 3, 3, 3
Bench
Single 25kg DB x 5, 5 R & L
-ss-
Banded woodchoppers high to low 2 x 8 L & R
Poundstone curls x 12 + 8rp + 5rp (25r)
Carries - Twin 25kg Plates x 60, 70, 85 paces
-ss-
Bulgarians + 15kg x 8, 8 L & R
-clock punched.
This looks moderately uncomfortable. At least for the guy with his head stuck.
There’s quite a few uncomfortable submission positions in jiu jitsu. Just have to close your eyes and not focus on what’s happening. hahaha Sitting on someone’s head, while you manipulate their arm in a way that tears their shoulder.
Yeah. But I’m pretty sure I would end up being the one who’s head is being sat on, and I really like my shoulder intact. BJJ is probably not for me. 
Easy Strength C3S17 (work gym)
12.03.2026 (12.30pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 15
DL
Bar x 8
60kg x 10
-ss-
Pullups x 3, 3, 3 (+ 8HLR per set)
Landmine ohp from ground x 5 - 6 L & R
-ss-
Heavy halos x 8-10 L & R x 3s
Poundstone curls x 8 + 8 + 8 (24r)
Bulgarians + BW x 10 L & R
-ss-
Suitcase Carries - 25kg Plate 100R, 110L, 60R, 85L, 40R
-glute doms and general soreness, worked through a lighter session today
-much unpleasantness there indeed @dchris
BJJ
13.03.2026 (6am morning session)
-requested refresher from last session, but we went down an arm bar option instead from the back take. Just N and I so we worked that for most of the session.
-got in 2x rolls after. Solid rolls, held my own but couldn’t get the tap witn a von flu on N. Won both easily on points with plenty of time switching from mount to back.
Heavy Mace
14.03.2026
Halo’s 3 x 5 L/R plus some sinking/swimming with jnr earlier.
Lumberjack
15.03.2026
Cut down half of a large-ish tree, loaded up the ute fully and took it to the greens pile at the local dump. Feeling it today after that! 2nd half next weekend if all goes to plan.
