Recovery day a day early. Been doing lots of two-a-days W BJJ after conditioning or strength.
Light circuit for pump then 25 minute sauna
3 Likes
Like how you got pumped before the sauna😂
Honestly I think it helps to get the blood flowing to where you’re sore, then with the vasodilation from the heat I feel like it helps W recovery. Plus who doesn’t like looking like a god dripping in sweat haha
1 Like
If you got it then flaunt it mate. You worked damn hard to look that good.
Monday
- squats/OHP and chins
- assistance was 3x40 SE circuit which is getting tough now haha
Tuesday
Was 2x back to back BJJ sessions and a 5km hill run
5 Likes
Whoops missed some logging. Oh well.
Monday was squats and OHP. Squat is building back up nicely, hit 142.5 for 13 on my top set
Tuesday was a 6km Hill run
Wednesday was tabatta
4 rounds of 8x20/10
Alternated between rounds of versa climber and kB swing/pushups. Good GC
Thursday 600m resets then some chins and pushups
5 Likes
Deads - top set 165x10 and back off 120x15
Bench - top set 87.5x10 and back off 67.5x18
Superset with strict chins
Assistance
JM press
TRX rows
Lilly shrugs
The SE circuits were fun but considering I’m doing so many other E/HIC/GC days it was a bit superfluous. Keeping the strength days ‘strength’ and doing assistance to drive the main lifts. Never saw a man with big triceps/yoke and upper back that wasn’t strong as shit.
6 Likes
Endurance run
Fun run at stupid dark 30
Every 7 mins alternate between
25 pushup and squat
50 mountain climbers
10 burpee/15 sit ups
Only had 40 minutes but knocked out a bit over 7km
I like this workout
4 Likes
Strength
Snatches 10 singles 45kg
Squats top set 150x12 back off 115x13
OHP top set 55x7 back off 45x12
Superset W chins
Assistance
Dips
Single arm hammer strength rows
Trap bar Lilly shrug
Good session
5 Likes
HIC
triple miler
1 mile run
5 min rest
1 mile run
5 min rest
1mile run
5 min cool down
Nice and simple
5 Likes
HIC
600m resets
Ran at a decent clip tonight. Between 17 and 18.5km speed across all efforts
4 Likes
Great to see you are still working hard and kicking ar$e mate.
1 Like
Just trying to outrun the reaper mate haha
1 Like
Endurance today
1 hour weight vest hill run/walk
Just a grind really
Sauna afterwards
2 Likes
There you go getting your sweaty rig out in the sauna again and intimidating everyone 
. You got to stop that.
1 Like
Strength
Clean pulls 10x singles between 60-80kg
Deadlifts, top set 170x5, back off 130x8
Bench, top set 92.5x6, back off 72.5x11
Superset with mixed chins
Assistance
Db floor press
Cable face pulls
Back extensions
Was very conservative with the deadlifts. All good form and all dead stop. I much prefer touch and go however it doesn’t seem to build as much horsepower for me
6 Likes
Felt like something different today so went with a workout from Mash Athletics from their functional fitness program (it’s like a commercial Crossfit/supertotal program, I really want to run it once I’ve finished up my current objective)
Snatch from blocks 3RM - 62.5kg
Clean from blocks 3RM - 90kg
Strict press 80% 10x3 - 52.5kg
Tempo BOR build to 10RM then 2x10 at 90%
Conditioning - max HR pushups, 90 sec rest, 1 min max burpees, 3 min rest, 2 rounds
3 Likes
Open mat today. Craig Jones was in the house, absolutely unreal just watching him and listening to what he had to say. Just a casual Sunday open mat.
@burien_top_team
1 Like
I was just watching his video on defending heel hooks the other day. Great little details. I’m also enjoying him on FloGrappling’s reality show, Who’s Next.
1 Like
He’s a very down to earth, soft spoken dude in person. Like him even more now
1 Like