Absolutely living the dream mate, blessed to be able to do what i love!
2 Likes
Week 2 begins
Day 1
POWER
Squat jumps 7x3
Med ball slams 1x15
Barbell row w mini band 10x3 80kg
STRENGTH
Deficit deadlifts 4x5 at 127.5, 135, 150 and 160kg
ASSISTANCE CIRCUIT
Tall kneeling landmine press 40kg 2x10
Laterall step up w racked kb 20kg 3x10
Side plank w knee lift 2x15
AB CIRCUIT 3rds, 35 sec on/25 sec off
Alternating v up
Plank w single arm band row
Tall kneeling palloff press w band
6 Likes
Just tagging in a fellow Aussie @wiseman83. As way of introduction.
Wisey - kleinhound is an absolute beast and is in SA.
@kleinhound - Wisey is my mate who does all my programming and is also a strong mofo😂 he is in NSW
2 Likes
Day 2
HYPERTROPHY GIANT SET
Plate raise 2x12 w 10kg
Tricep pushdown 2x12 w 30kg
Zottman curls 2x12/10 w 12.5kg
ALACTIC CIRCUIT
8 rounds per exercise
5 seconds max effort, 15 second ‘rest’
90 seconds full rest between exercise
Hand switching pushups
Split squat jump
Gorilla row
Band wood chop
Single arm KB swing
CORE WORK 3 rounds
35 sec on, 25 sec off
McGill sit ups
Single arm high plank
Kb atlas swings
4 Likes
I get quad envy everytime i look in here.
4 Likes
Don’t even talk about it 
2 Likes
I just tell myself its photoshop.
3 Likes
It is, I Photoshop them down to fit otherwise the file size is too large 
4 Likes
First day of leave today
Knocked out 3 sessions
-
- 1hr BJJ class, worked some let locks and the some live rounds
2 - 1 hr BJJ private class, lots of technique work and drilling on my game plan for the upcoming comp
3 - strength and conditioning
POWER
squat jumps 5x3
Depth pushups 4x2
Front squats 8x2 w 80kg
STRENGTH
incline bench 4x5 w 57.5, 65, 70 and 75kg
HYPERTROPHY CIRCUIT
tbar row 3x13 w 60kg
DB RDL 2x12 w 30kg
Neck extension/flexion 3x15 w 10kg plate
AB CIRCUIT 3rds
35 on 25 rest
Alternating v up
Rotating med ball slam
Single arm high plank
6 Likes
Week 3 d1
POWER
Squat jumps 8x3
Med ball slams 20 w 9kg
1 inch deficit deadlifts 6x2 w 100kg
STRENGTH
weighted chins 4x3 w 22.5/25/27.5/30kg
HYPERTROPHY CIRCUIT
half kneeling bottoms up kb press 3x15
Lateral step up w high knee 2x12
Side plank w knee crunch 3x20
AB CIRCUIT
3 rds, 40 sec on, 20 sec off
Alternating V ups
Single arm high plank
Tall kneeling palloff press
Awesome workout. My core and balance are feeling like they’re improving. Seems to be helping my squeeze on the mats too
5 Likes
1.5hr no gi class
Working on drilling the arm in guillotine > anaconda choke > darce choke > arm in guillotine loop
Awesome sequence and really suits my game. I was very clunky and will need to keep drilling this loop to nail it down.
Live rounds for 45 min
Hit every partner with my bottom side control guillotine bridge/sweep. Managed to guillotine each person I rolled with at least once and avoided being submitted which is always nice. Tried to focus on getting put on my back and using Plan B to get to my Plan A game for the competition.
I had a lot of comments on how explosive I was, which is nice. Feeling primed from this Juggernaut BJJ program
4 Likes
1hr morning BJJ class
More work on the choke loop
Some hard open rounds this morning. Still working Plan B to Plan A in live rounds. I have a lot more confidence off my back now and so many paths back to the guillotine attack. Played around with S grip and found it a lot easier to get high elbow guillotines or transition into the pretzel grip…which seems to be death.
Worked a rear naked choke escape into a top darce attempt too and was able to hit the escape on a couple of blue belts. Finishing mechanics require more attention but that’s for another day
1 Like
Looking forward to your review of the app. Chad works with a lot of top Gracie Barra guys.
1 Like
I really like all the ‘check in’ features and that it gets you to do so ‘after’ warming up for a session so you can tailor volume/load depending on the day. I feel like that’s keeping me fresher come mat time which is great
It’s also cool because my notes of exercises and sessions are stored and easy to access to I don’t have to flip through pages of notes to find things.
Another great feature is the ‘switch exercise’ which will sub something out for a pre-populated list depending on the desired outcome (eg core stability or hip extension) so you can still get the work in with limited equipment etc.
1 Like
Afternoon conditioning
HERO WOD “Daniel”
50 chins
400m run
21 thrusters (20kg dbs, Rx is a 40kg barbell)
800m run
21 thrusters
400m run
50 chins
Real lung burner trying to run after thrusters
Need to check my time, reckon it was about 20mins
5 Likes
@ChongLordUno one for your ‘to do’ list
Sub the 400s for 50 burpees and the 800 for 100 burpees maybe
3 Likes
Anything with thrusters in it is just pure torture 
You are correct sir! I find db thrusters to be the hardest out of BB/KB/DB too, can’t get a good front rack position so the delta get way more taxed. Couldn’t justify sticking a barbell in the treadmill row haha
1 Like
1hr no gi this morn
First half drilling the choke loop from different starting points
Second half live rounds with coach and two big strong experienced blue belts.
Really hard rounds and coach absolutely put me through my paces
Peaking the hard sparring and will taper off to more technique next week leading into competition.
Three weekends time
3 Likes
W3d2
HYPERTROPHY CIRCUIT
front plate raise 3x13 w 20kg
Close grip pushups 3x15
Zottmans curls 3x12 w 12.5kg
ALACTIC CIRCUIT
5 seconds max effort, 15 second rest, 10 rounds each.
1.30 rest between movements
Plyo pushups
Split jump squats
Gorilla rows
Plate woodchops
KB swing
AB CIRCUIT
3rds, 40 sec work, 20 sec rest
McGill sit ups
Front plank arm march
BB Russian twist
4 Likes