Just trying to get in shape in case something comes up
2 Likes
BJJ yesterday
Today was
10 rounds strict chins (112 total)
5x20 single arm db row
3 rounds
20 bw row
20 sandbag deadlift high pull
3 rounds
8 chins
12 barbell row
16 cable row
23 minutes interval running
2 incline medium pace, 1 flat easy pace
5 Likes
BJJ over weekend
Today was a rude one
1 mile run
50 pushup
100 mtn climbers
50 burpees
1 mile run
50 burpees
100 mtn climbers
50 pushup
1 mile run
4 Likes
Finally managed to get my hands on 531 forever
Worth it’s weight in gold if you’ve already got the first couple.
Might give the strength and conditioning template a run as leader/anchor. I reckon it’s a good balance of strength + bodyweight stuff and room for the extra running I want to do.
2 Likes
Fuck it. Here we go.
S&C leader cycle 1
W1D1
Warm up/jumps/throws
- Squat 5s pro 105/120/135kg
SSL 3x5 120kg - Bench 5s pro 65/75/85kg
SSL 5x5 75kg - Hand release pushups 10 min max (140 strict)
- Superset heavy cable row w single leg RDL
- Tabbata assault bike
5 Likes
Hell yeah!
x2!
1 Like
W1D2
Assault bike warm up
Med ball rotational slams
Kneeling jumps
Deadlift 5x 110/127.5/145kg, 3x5 127.5kg
Press 5x 32.5/37.5/42.5kg, 5x5 37.5kg
Strict chins 10 min max 75
Half kneeling kb press 5x10
Kb lateral lunge 5x10
Sled drag forwards/backwards 5 efforts
Man it feels good to start too light.
Chins were super strict. Selection strict.
Accessories were done circuit fashion
I love full body training so much
6 Likes
BJJ today and an easy jog
2 Likes
W1d3
Jumps and throws
Squat 5x 110/130/145kg, 3x5 130kg
Bench 5x 70/80/90kg,
Bench 5x5 80kg
Fat grip db row 50 total
Plate side bend 50 total
Hand release pushups 10 mins - 160 reps
Fun session
Met some of the work crew for a rolling session at 1 which was sweet
5 Likes
Easy jog today. 40 minutes in the green zone
1 Like
Whoa what is this??? A rest day?
3 Likes
W2D1
Warm up, jumps/throws
Deadlift 5s 120/135/155kg, 3x5 135kg
Press 5s 35/40/45kg, 5x5 40kg
Strict chins 10 min max reps - 80
Superset KB Z press with single arm overhead KB Bulgarian split squat, just 3x12 of each
Sled forward and backward dragging
5 Likes
35 min easy run, green zone stuff
2 Likes
I fondly remember these. Seems like a distant memory now though. LOL
W2d2
Warm up, jumps/throws
Squats 5x 120/135/152.5kg, 3x5 135kg
Bench 5x 75/85/95kg, 5x5 85kg
Giant set with 5x5
KB gorilla rows 5x10
Heavy KB lateral swing 5x5
Short on time so will do 10 minute pushups tonight
Along with a one miler maybe
I’ve been starting to enjoy jumping again. I’m mixing it up from just standard box jumps (which are great btw) and doing things to challenge my balance and coordination like split jumps with a stuck landing, or kneeling jump into a rebound tuck. My favourite so far which has been tricky in the kneeling jump to one leg then lateral bound.
Throws I keep pretty simple.
6 Likes
6.4km easy jog
1 Like
Nice dude, S&C is a template I’ve been wanting to do for a while. It’d probably be the perfect template to follow up the BBB/widowmaker thing I just did but I’ve got a hankering to give some of Dan Johns ideas a try.
1 Like
Another 6.4km jog.
I play almost a game with myself doing these zone 2 runs where I get to see how quickly I can go without my HR going into lactate zone.
It has the benefit of making me focus on form and cadence too, as I can move quicker with less effort when everything is going smoothly.
It’s also super easy to recover from
6 Likes
Just the basics tonight to round out w3
Jumps and throws X10
Deadlift 5x 127.5/142.5/165kg, 3x5 142.5kg
Press 5x 37.5/42.5/47.5kg, 5x5 42.5kg
Superset every press including warm up with 8 strict chins
6 Likes