15/2/24

BJJ GI

Muay Thai sparring
1 round pad work
100 situps
200 skip knees

14/2/24

AM (Early)
BJJ No gi

PM
MMA Closed guard and clamp

13/2/24

BJJ No GI

Muay thai (I had to leave 15 mins early so only 1 round of sparring)

Hey Maxrip, You’re probably across this but anyway, I find these mobility drills helpful. Not saying that they are the cure; just when I keep doing something like this a few times I week, back and hips feel much better. Realistically I pick about 3 or 4 of the drills that I like and stick to those....

12/2/24

Lactate Threshold run

Z1 5 mins
z2 5 mins
Z4 3 mins/1 min Z1 x3
1. 5:21
2. 5:13
3. 4:25
5 min Z1

12/2/24 AM. Strength Session 1 Sandbag lap to shoulder 38kg 3x 5 es Sandbag bear hug squat 38kg 3x5 3 rounds, EMOM a. Ring dip x5 b. Pullup x8 (last set rest pause last 3 reps) Clubell Inside circle 4x5 es 15lb clubbell I have been having some hip and back issues directly linked to my barbell work. ...

Lunges are a great option to mix things up. Another option would to drop squats like you said as a main movement but keep them in as some form of warmup. You could use goblet squats or similar to keep the pattern, but not aim to progress them. It's weird that pointing your knees out is causing knee ...

5/02/24 Tactical Barbell OP I/A (Post Nightshift) Strength Session 85%(Training Max) Front Squat 3x3 80kg Benchpress 3x3 75kg Weighted Pullup 3x3 15kg Kneeling ab wheel rollouts 2x5 (10kg Weightvest) I am feeling some left hip/lower back pain, but was able to hit my squats fine, with the final set f...

3/2/24

Tactical Barbell OP I/A (Nightshift)
Strength Session 4 80%(Training Max)

Front Squat 1x5 75kg
Benchpress 1x5 70kg

Deadlift 1x5 120kg

Interval run Lactate threshold 4.53 km
33 mins
5 min Z1
5 min Z2
4 min Z3/2 min Z1 x3 rounds
5 min Z1
Avg HR:146 bpm
Avg pace:7.17 per km

30/1/24 BJJ Gi armbars 31/1/24 BJJ No Gi Armbars 1/2/24 30 min LSS 2/2/24 BJJ Gi Knee on belly to armbar Lots of rolling I am still on nightshift, so only 1 run and strength and conditioning session so far this week. If I wake up alright tomorrow I will get a run and lifting session in, but happy wi...