13/3/24

TB OP PRO I/A
Strength Session 2

Sandbag Extension 3x8 38kg

Benchpress Work to 3RM 75kg (Very easy reps)

Backsquat 3x5 65kg
1 Arm row 4x8 16kg KB

3 rounds
1 arm Over head carry 16kg approx 25m l,r
Clubbell side swing x10 es

40 min MAF Z2 LSS
5.71km
avg pace:7:02 per km
avg hr: 142bpm

11/3/24

TB OP PRO I/A
Strength Session 1

Sandbag Extension 3x8 38kg

Back Squat Work to 3RM 80kg

4 rounds
Benchpress x5 60kg
1 Arm row x8 16kg KB

3 rounds
1 arm farmers carry 16kg approx 50m
1 arm clubbell shield cast x10 es

9/3/24

Lactate Threshold run
6.55km

5 min Z1
5 min Z2
8 rounds 1 min Z4/2 min z2
1. 4.32 per km
2. 4.22 per km
3. 4.17 per km
4. 3.59 per km
5. 3.47 per km
6.3.45 per km
7. 3.53 per km
8. 3.51 per km
5 min Z2
5 min Z1

4/3/24 (Nighshift)

LSS 40 min
5.92km
Avg pace:6:46 per km
Avg HR: 140bpm

5/3/24 (Nightshift)

BJJ Gi Evening

Closed guard

I am taking this week as an easy deload week for my strength work. THe plan will be a second run this week and another session or two of BJJ/MMA or Muay Thai.

1/3/24 Strength Session 6 1 Arm KB Snatch 2x5 24kg Sandbag bear hug lunge 2x5 es 70kg 1 Arm KB CLean and Press 2x5 24kg Weighted Pullup 2x5 15kg Sandbag bear hug carry approx 50m 70kg x1 1 Arm KB farmers carry 50m 24kg x1 es Lactate Threshold run 5 min Z1 5 min Z2 3 rounds 8min Z3/3 min Z1 5 min Z2 ...

26/2/24

Strength Session 5
Sandbag shoulder 150lb 2x4 (2 each side), Sandbag lap to extension x2 200lb
Sandbag bear hug squat 200lb 2x5

3 rounds
Ring dips BW x6
Pullup x10

Clubell shield cast 2x8 es 15lb

35 min MAF run
4.95km
Avg Pace:7:04 per km
Avg HR 142bpm

22/2/24

Bjj Gi

Feeling beat up so no real rolling, just technique work.

23/2/24

Strength Session 4

1 Arm KB Snatch 3x5 24kg
Sandbag bear hug lunge 2x3 es 70kg

1 Arm KB CLean and Press 3x5 24kg
Weighted Pullup 3x5 10kg

! Atm Clubell Shield cast 15lb 4x5 es

20/2/24

Bjj No gi

Muay thai

20/2/24

Strength Session 3

Sandbag shoulder 150lb 2x4 (2 each side)
Sandbag bear hug squat 150lb 3x5

2 rounds
Ring dips BW x6
Pullup x10

Clubell outside circle 2x10 es 15lb

3 rounds
Farmers carry 24kg

16/2/24

Strength Session 2
x3 rounds
1 Arm KB Snatch x10es 16kg
Sandbag lunge 38kg x5 es
2 rounds
1 Arm KB clean press 16kg x5 es
Weighted Pullup 5kg x5

Clubell inside circle x 10 es 15lb
Clubell outside circle x1 es 15lb

3 rounds
38kg Sandbag bear hug carry approx 50m