29/1/16 day 5

Friday

bjj

60 mins open technique

6 x 5 min sparring

28/1/16 day 4

Thursday

Am

Obj strength (RP1) below rings

Ring rows + sit through  4 x 8
Assisted Pullups 4 x 10
Reverse Pullups with controlled hollow 4 x 8
Inv hang with pike controlled lower ( straight leg ) 4 x 5

Pm

10 min warms floor to ceiling ball

Active back movements

Obj GPP

6 count burpees
Jumping jacks
High knees arm punch 2.5kg plates x 2
Double unders

 :30 each exercise x 5 no rest 10 mins

Core

5 strict wheel roll outs
10 reverse hypers

X 3

27/1/16 day 3

Wednesday

Warmup rom

Active back movements

Obj - strength

4 x 4 x c n press l/r 25kg k.b
90 secs rest between sets

4x4 dead hang k.b snatch  l/r

(1 set only didn't want to push the snatch)

Superset

5 x goblet squat deep controlled
5 x GHR pause at horizontal arms across chest

X 4

60 secs rest between sets

Super set

5 x Weighted Pullups
15 x weighted Pressups

X 4 :60rest

Weighted vest hands elevated for pressups

26/1/16 day 2

Training log

TUESDAY 

Am 

Rom

Active back movements 

Strength - (wk4) R1 above 

Top position turn out (3 x 5 secs ) x 4

Ring dip 4 x 10

Ring Pressups feet elevated 4 x 12

Plank hold arm extended (3x5) x 4

Ring mountain climbers 4 x 12/12

Csw 45mins technique 20mins sparring

Missed running intervals, pick up on Friday 

Core - oblique focus

3 x 5/5 combat twist barbell + 10kg

3 x 5/5 Saxon side bend 8kg Kb

3 x 5/5 suitcase barbell DL 40kg

25/1/16 day 1

Training log

Mon 25/1/16

Was ill on the weekend (gastric bug) this was done mon pm rested am

Warmup

Back active movement 10 mins

3 x 

5/5 halo 

5 x prying goblet squats

Conditioning 

"Magic 50" @ 20kg Kb 

5 snatch l/r

5 swing l/r

10 six count burpee max height

:60

X 5

Finisher 

3 x max effort farmers walk 2 x 32 approx 200m total

Grip

2 x 5 trainer

3 x 5 # 1 (ws)

1 x 2 # 1.5

COC

3 x 5 thumbscrew close 1st notch orange spring 

David Horne gripper