10/1/24

AM

Threshold Interval run 5.21 km
avg pace:7:18 per km
Avg HR:145 bpm
5 min Z1
5 min Z2
18 min Z3
5 min Z2
5 min Z1

PM

MMA
General Session including footwork, takedowns, wall work, and short sparring rounds

8/1/24 Tactical Barbell Pro Week 3 Session 1 Benchpress 1 RM 90kg Front Squat 40kgx 5, 60kg x5 (Still having some back issues and taking it easy for 1RM test day) Weighted pullup 30kg (attempted 40kg, but i only got my chin to the bar. My standard is bottom of neck) 20 Min MAF Run 2.9km Avg HR:138bp...

6/1/24

BJJ No Gi
Side control pin escapes

2x5 min wall wrestling rounds and general no gi rolling

5/1/24 Threshold run (Using Threshold pace numbers from recent 20 min test) 4.8km,36 mins 5 min Z1 5 min Z2 6 min Z3/2 min rest Z1 5 min Z2 5 min Z1 Avg HR 143 bpm Avg pace 7:31 per km I am following a non TB run program for the next 12 weeks whilst I continue with TB for my strength programming. Th...

3/1/24

MMA
Escaping bottom side control with strikes.

4/1/24

BJJ GI
Side control and north south escapes

No Muay thai due to lower back pain

3/1/24 AM TB OP Pro Strength Session 2 Week 2 Front squat 3RM 75kg Benchpress 3x5 55kg Weighted Pullup 3x5 15kg 3 rounds Sandbag bear hug carry 50m 40kg Clubbell side casts 15lb x10 es MAF Run 20 mins 2.75km Avg HR: 150bpm Avg Pace: 7:18 per km Cold bath If all goes well I will be hitting up a PM MM...

Thanks for the reply dude I really appreciate it! I’m finding it hard to come to the terms that I gotta have a cluster of just 3-4 exercises on TB fighter in comparison to the conjugate routine I’ve been following. I’ve been told that I need to get used to higher reps and volume work in the gym and...

Thanks for the reply dude I really appreciate it! I’m finding it hard to come to the terms that I gotta have a cluster of just 3-4 exercises on TB fighter in comparison to the conjugate routine I’ve been following. I’ve been told that I need to get used to higher reps and volume work in the gym and...

Goals for 2024 Short term Front Squat 120kg Benchpress 100kg 5km run in 25 mins 10km in 60 mins Compete in atleast 1 BJJ competition this year of any level Long term Front Squat 140kg Weighted dips x5 40kg Weighted pullups x5 40kg Return to running 5 min kms for my LSS maffetone running Complete 100...

1/1/24 AM TB Strength Week 2 Session 1 Benchpress Worked to 3RM of 75kg Weighted Pullups 3x5 15kg Front Squat 3x5 65kg Core/Upper power 2 rounds Medball shotput 3kg x2 es 1 Arm KB farmer carry 24kg x50m es 2 rounds Medball twist throw 3kgx2 es 1 Arm KB farmer carry 24kgx50m es PM 20 min Threshold ru...