3/5/1 - c15w2d7 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
26.01.2024 (6.30am fasted session)
Mobility only
Foam rolling work - 20mins
and some KB shrugs x 12, 12, 12
Dreadmill cruise 30min
-rounds out week 2, resting HR58
-shoulder sore post bjj last night. longer session with plenty of grappling with more advanced blue/black belt guys. Tapped out plenty of times, but more good mat time. Shirt was dripping with sweat by the end. Forced conditioning just to survive…!
3/5/1 - c15w3d1 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
28.01.2024 (6.00am fasted session + sportsfuel)
Squats
Ankle mobility work, hip aeroplanes
Bar x 8
40kg x 8
.
55 x 5
65 x 5
75 x 5
.
55 x 5 x 5 (FSL)
Bench
bar x 10
.
45kg x 5
52.5 x 5
60 x 5
.
45 x 5 x 5 (FSL)
-ss-
BPA’s 6 x 20
-resting HR58
-simple sunday am session
3/5/1 - c15w3d2 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
29.01.2024 (6.00am fasted session + sportsfuel)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 170 ish cals (8km)
Conditioning
25mins emom tabata
Twin 16kg KB abc’s x1-2reps
-ss-
20sec skip rope
-resting HR58
-shoulder still a bit angry post last bjj session
3/5/1 - c15w3d3 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
30.01.2024 (6.00am fasted session + sportsfuel)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
10kg med ball chest throws
Single leg Box jumps x 3 L/R
Spidermans x 10 L/R
Jump rope x 100
3x rounds of:
Chins x 10
Lateral jumps x 5 L/R
10kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
Ring dips x 10
Long jumps x 5
HLR x 10
Airdyne 15cals
-resting HR58
-BW67kg
-absolutely drenched in sweat post this one. BJJ tonight
Really cool looking session today. I’m liking the looks of these flexibility/mobility circuits! 
3/5/1 - c15w3d4 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
31.01.2024 (6.30am fasted session + sportsfuel)
Mobility only
Foam rolling work and stretching - 25mins
Dreadmill cruise 30min
-resting HR59
-shoulder still sore, but a good bjj session last night. more grappling but with others at my level.
-had a evolt 360 body scan at the gym again this am. Interesting and disappointing results overall… compared to last scan a bit over 2 years ago… bf% up at 22.1% (18.6 last time). BW up 68kg (65.6 last time). Previous scan was at the end of a cut so comparison is against quite favourable numbers back then.
-biggest contributor surely higher fat breakfast with yoghurt and nuts/seeds, compared to a period on vege/egg slice and meatballs. And ghee in my morning coffee over the last 12months ish. Lunch and dinners have been the same over the past 5+ years. Time to rotate to a new breaky scheme…!
There’s nothing to like about them mate, I miss lifting heavy stuff! haha… 
but here’s hoping it’s working re less volume and more good general movement. re: JBridge’s sessions, I’m defo keeping an eye on insta when they pop up on occasion too.
Cross linking discussion here for reference
3/5/1 - c15w3d5 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
01.02.2024 (6.15am fasted session)
Mobility, warmup
Lat engagement band work x 10
24kg KB swings x 15
Hex Deadlifts
bar x 10
60 x 5
.
80 x 5
90 x 5
100 x 5 - belt on
.
80 x 5 x 5 (FSL)
OHP
-nope not today. shoulder/bicep still healing
-cruisy DL only session today
3/5/1 - c15w3d6 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
02.02.2024 (6.00am fasted session + sportsfuel)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 190 cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
20sec skip rope
-resting HR57
-shoulder update - plenty of lacrosse ball pressure point work on and around the shoulder blade and traps. This helped, as did a massage from the better half. More rest on this area is the plan which will make tomorrow’s session interesting. No bjj tonight either.
Definitely check some of his stuff out. It’s basic enough to pretty much avoid injury but still get your heart rate up and feel like you worked hard. Josh’s stuff is sort of my go-to, but after following him for almost a year now I’ve been longing for some of the higher volume stuff that is more typical of crossfit. I stumbled upon a (IG) page called grizz_phys which I believe is run by British special forces guys. They post some pretty good metcons with the higher volume stuff. I like to toss those in just to change it up some. I did one today and my legs are smoked…
If you’re on IG feel free to look me up. I’m “trentmasonnc”. It would be cool to follow along and see what you’ve got going on. 
3/5/1 - c15w3d7 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
03.02.2024 (7.00am fasted session)
Mobility, warmup
Flexibility/Mobility Circuits
6x rounds of:
10kg med ball chest throws
Box jumps x 5
10kg KB snatches x 10 L/R
Jump rope x 100
-didn’t want to anger the shoulder and this seemed to fit the bill
3/5/1 - c15w3d8 ? (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
04.2.2024 (6.30am fasted session)
Mobility only
Foam rolling work and stretching - 20mins
6 way shoulders 5kg DB’s x 2 x 8 (just to test out shoulder, all seems on the improve)
Dreadmill cruise 30min
-resting HR57
-plenty of extra conditioning yesterday, moved half a trailer load of mulch with a flexi tub at jnr’s school working bee, combined with morning session yest hit close to 3hrs of ‘active minutes’ on the fitbit. 14k steps, plenty of aerobic work done in the summer heat. We didn’t have any wheelbarrows initially so set a mini target for myself to move as much as quickly as I could. Plenty of sandbag like carries moving the mulch. Add in the usual bike ride with jnr too so plenty of movement.
3/5/1 - c16w1d1 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
05.02.2024 (6.00am fasted session)
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 5second holds
.
Bar x 8
40kg x 8
.
60 x 3
67.5 x 3
75 x 3+ (12) - belt on
.
60 x 5 x 5 (FSL) - ooops wasn’t rqd on this cycle…
Bench
bar x 10
40 x 8
.
47.5kg x 3
52.5 x 5
60 x 3+ (9)
-ss-
Seated cable row
30kg x 12
50 x 10
70 x 8, 8, 7
-resting HR57
-17k steps yesterday including mowing the lawns etc.
-stuffed up moving into the anchor part of the cycles, no need for FSL it seems. Dropped it from bench for rows regardless, as shoulder still a little angry but seems ‘ok’ on horizontal push/pull work.
-just gave you a follow @TM79 via my side hustle LBB account. I don’t post anything gym related there though other than occasional story snips. Brew side of things super quiet too on that front!
Nice session my friend! Yeah I saw that add and was like, who is that? Ha ha… I didn’t realize you were into craft brewing. Always wanted to try that but definitely don’t have the time nowadays. Hope you are enjoying it!
3/5/1 - c16w1d2 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
06.02.2024 (6.00am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 187cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
20sec skip rope
-resting HR56
-BJJ tonight
-brewery: @TM79 it was a home brew habit that got out of hand a while back, now ironically I rarely drink, but still run the brewery very much small scale though. I’ll brew for a few festivals during the year otherwise it’s just taking up space in the shed… need that space back for better gym setup at home ideally.
3/5/1 - c16w1d3 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
07.02.2024 (6.00am fasted session)
Conditioning
BJJ mat time 1hr
-plenty of grappling with much more advanced guys
-resting HR56
-hit up the 6am bjj session in lieu of gym today. quality session, so many moves to practice but really enjoying it.
-edit BW65.5kg this am upon waking
That’s awesome. Particularly awesome that you don’t drink but still brew beer here and there. I was talking to a friend the other day that doesn’t drink during the week so he drinks non-alcoholic beer on week nights. I guess I like alcohol more than the taste of beer because I would never drink a non-alcoholic beer. 
Sorry about the random thoughts… But yeah, to your point, if I had to choose between home gym and brewery it’s gonna be home gym for me.
Glad you are liking the BJJ. I’m sure that’s a heck of a workout in its own right.
3/5/1 - c16w1d4 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
09.02.2024 (6.15am fasted session)
Mobility, warmup
Lat engagement band work x 10
24kg KB swings x 10
Hex Deadlifts
bar x 10
60 x 5
.
80 x 3
87.5 x 3
97.5 x 3+ (11) - belt on
OHP
bar x 10
.
32.5 x 3
37.5 x 3
42.5 x 3+ (7)
Elbow prehab work and light shoulder rotation work
3 x 10
-press felt good with the shoulder today but it’s still sore in the front of shoulder
-huge conditioning boost just getting thru mat time in BJJ for sure @TM79
3/5/1 - c16w1d5 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
09.02.2024 (6.15am fasted session)
Mobility, warmup
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 182cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
Twin 16kg KB abc’s x2
-ss-
20sec skip rope
-resting HR55 -woot, all time low? defo the lowest in the last few years. More conditioning work and less lifting volume paying off here.
