29/01/24 Tactical Barbell OP I/A (Nightshift) Strength Session 4 80%(Training Max) Front Squat 3x5 75kg Benchpress 3x5 70kg Weighted Pullup 4x5 10kg 2 rounds 24kg Kettelbell 50 m 1 arm farmers walk alt l,r 25m Over head carry alt l,r 2x30 secs hanging on pullup bar This is the first morning after st...

27/1/24

BJJ No Gi
Solid 50 min rolling session

26/01/24 Tactical Barbell OP I/A Strength Session 4 80%(Training Max) Front Squat 3x5 75kg Benchpress 4x5 70kg Weighted Pullup 3x5 10kg Interval Session Lactate Threshold pace 4.88km Avg HR: 138bpm Avg Pace 7:13 per km 5 min Z1 10min Z2 15min Z3 5 min Z1 My strength work felt really easy today overa...

24/01/24

MAF Run LSS 25 min

25/1/24

BJJ GI Spider guard
Muay thai

19/1/24 Tactical Barbell OP I/A Strength Session 2 75%(Training Max) Front Squat 3x5 70kg Benchpress 3x5 65kg Weighted Pullup 4x5 5kg 25 min LSS 22/1/24 Tactical Barbell OP I/A Strength Session 1 75%(Training Max) Front Squat 3x5 70kg Benchpress 3x5 65kg Deadlift 1x5 110kg 23/1/24 BJJ No GI Muay Tha...

17 Jan 2023

AM

Lactate Threshold interval session

5 min Z1
5 min Z2
4 min Z3/1 min Z1
5 min Z1

PM

MMA

16/1/24 Tactical Barbell OP I/A Strength Session 1 75%(Training Max) Front Squat 3x5 70kg Benchpress 3x5 65kg Weighted Pullup 3x5 5kg Kneeling ab wheel rollout 2x10 First day of OP I/A. I dropped the weight by 5kg to adjust as a training max, as I plan on doing this long term and working hard on my ...

13/1/24

BJJ No GI

Shoulder crunch sumi gaeshi sweep and live rolling

No muay thai because I am soft.

12/1/24 TB Strength testing day Week 3 Session 2 Front Squat 100kg x1 Deadlift 160kg x1 (double bodyweight standard maintained) I did some testing to set myself up for my next cycle of training. I think I will do OP I/A and alternate lifting 2-3 x a week with the 4 lifts I have tested. Most like clu...

11/1/24

BJJ Gi

Back control and collar choke escapes

Muay Thai

100 situp finisher