Day 9 4/2/16

thursday

Behind scheduled training

Am

Thursday

Am

Obj strength (RP1) below rings wk 5

Ring rows + sit through  4 x 10
Assisted Pullups 4 x 10
Reverse Pullups with controlled hollow 4 x 10
Inv hang with pike controlled lower 4 X 5

Pm

Obj strength/explosive 

Warmup - rom swings snatches 

5 X 3 l/r snatch 25 kg kb
60: between sets

5 X 3 dbl press  25 kg kb
60: rest between sets

Complex pairs circuit

5 X 1 arm fat db Bench press l/r
Super set
8 depth explosive pressups (2 X bumpers high )

90sec rest

60 sec parallel wall squat hold
10 X full depth jumping squats
90 sec rest 

X 4 

3 X 12 reverse hypers 

Day 8 3/2/16

Wednesday

BJJ

45 mins technique

30 mins open sparring

Day 7 2/2/16

TUESDAY 

Am 

Rom

Active back movements 

Strength - (wk5) 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 30 min sparring

1/2/16 day 6

missed the planned run on the weekend due to snow

Monday

Am - run to gym 3km

Obj strength

TGU

1 x 5/5 @16
1 x 3/3 @ 25
1 x 2/2 @ 28
1 x 1/1 @ 32

Conditioning

20 wall ball
10 burpees

X 5 (10mins)

3 X 5 strict with pause arms crossed GHR

Run home 3km