Cardio
Run a mile
Row 2k
Run a mile
Simple and effective
3 Likes
Cardio
Run and Gun
800m run
32kg KB carry
20 pushups
4x for time wearing a 20kg weight vest
4 Likes
Man i love how simple (in the best possible way) this training looks
Awesome stuff!!
1 Like
Thanks dude. For the programming I’m doing a Travis Mash program (team USA weightlifting coach) and conditioning I just think what would be gross to do haha
1 Like
- and also practical for work
Concept for today was to stimulate (in full kit) running to a colleague, drag then out of harm and then go hands on with someone, but just beefed up into a metcon
3 Likes
Peak strength block
W9 d1
Clean w pause below knee 3RM (rpe 8) then 90%x3
Worked to 90kg x3 then 80kg x3
Squats 5x3 at 83% - 175kg (based off predicted 1RM from 5RM last week)
Deadlifts 5RM then 2x5 w 90% (first two reps of each set paused at knee.
Worked to 180kg for 5 then 160x2x5
Was very happy seeing as I haven’t done deadlifts for 9 weeks now.
Skipped front rack lunges
5 Likes
W9d2
Triceps copped a hammering today
Bench 5x3 105kg
Superset 1
Incline db press 4x8 increasing in RPE
Pushups sub-max
Superset 2
DB rolling extension 6x6 increasin RPE
Tricep pushdown 6x10-12
Ez bar 21s x4 sets
5 Likes
Yesterday “conditioning”
MMA 1hr
BJJ 1.5hr back to back
6 Likes
W9d3
Just main work today, was a bit cooked from night shift.
Cleans 3 wave sets where work up to a single, then drop back for 3 lighter singles.
100x1 and 80x3
105x1 and 92.5x3
107.5x1 and 97.5x3 these sets felt unreal
Squats 3RM then 2x3 at 90%
190kg and 2x3 at 170kg
I’ll do my good mornings and leg curls tomorrow
5 Likes
W9d4
Bench 3x115kg, 2x3/5 105kg
Superset 1
Cg axle floor press 4x8
KB paused rows 4x
Superset 2
Chins 4x
KB upright rows 4x8
7 Likes
Comp class tonight
1hr positional rounds. High intensity, highly fun
5 Likes
Triple miler today
1 mile effort
5 min recovery
3 rounds
Did 50x X during my recover. Today was pushups, then sit ups, then back extensions
Simple and effective training
5 Likes
Oh cake day. Sweet.
I’d you read this and you are young and impressionable, you are right. Keep doing what you are doing. Furiously. Do not change. There is no defeat, only growth.
4 Likes
Happy cake day, brother!
W10d1
Cleans from block 3RM then 90%x3
100kg then 90x3 felt really good
Squats 180 5x3
Again, felt great, might have had 190 for 5 sets tbh
Deadlifts 5RM then 90% for 2x5
190kg then 170kg 2x5
God damn everything felt strong today. As someone who’s always been a chronic touch and go bro rep deadlifter, finally engaging my quads off the floor is huge
5 Likes
BJJ update
Have been training consistently as much as roster and training allow.
Am at a point now where I’ve relaxed a lot and can just dominate rounds with position rather than constantly hunt, and allow myself into bad spots and reverse them consistently. I do very well against blue belts and have been having competitive rounds with purple belts and even given some browns grief on the feet. Except leg locks, this is where I am far and away weakest but something I am focused on.
A beautiful sport.
It has also made a tremendous impact on work, I have significantly more control over people I arrest, and am able to communicate more effectively while I control them. My colleagues have commented on this.
Good times
5 Likes
190 for 5 is no joke mate.
Tagging in @wiseman83 as a fellow Aussie with a big ar$e deadlift.
2 Likes
Thanks boss
1 Like
Music to my ears!
1 Like
Man I can’t tell you how much I wish I’d gotten into this in my teens and really given it a crack competitively.
Still, happy with being a competitive hobbyist haha
1 Like