09/01-22, AM: MS 80%
1: SSB: 3x5
2: Bench: 3x5
3: WPU: 3x5
4a: TRX rollouts x 5
4b: Iso hold, alternating db lateral raise x 10/10, 6 kg
3 rounds
Pr3inar’s Log
Re: Pr3inar’s Log
11/01-22 AM, HIC
1/ Assault bike/air dyne intervalls: 15 sec/45 sec
2a: Rear delt x-flyes, cable: 3x15, 20 «kg»
2b: 90 deg abducted interal rotation, cable: 3x14, 20 «kg»
1/ Assault bike/air dyne intervalls: 15 sec/45 sec
2a: Rear delt x-flyes, cable: 3x15, 20 «kg»
2b: 90 deg abducted interal rotation, cable: 3x14, 20 «kg»
Re: Pr3inar’s Log
11/01-22 AM, HIC
1/ Assault bike/air dyne intervalls: 15 sec/45 sec
2a: Rear delt x-flyes, cable: 3x15, 20 «kg»
2b: 90 deg abducted interal rotation, cable: 3x14, 20 «kg»
1/ Assault bike/air dyne intervalls: 15 sec/45 sec
2a: Rear delt x-flyes, cable: 3x15, 20 «kg»
2b: 90 deg abducted interal rotation, cable: 3x14, 20 «kg»
Re: Pr3inar’s Log
12/01-22
Yoga, 11 min
13/01-22
AM- Yoga
11 min
PM - MS
1: SSB: 4x5
2: Bench: 3x5
3: WPU: 3x5
4a: TRX Rollouts: 3x5
4b: Alt iso hold db lateral raise: 3x10 pr side
Yoga, 11 min
13/01-22
AM- Yoga
11 min
PM - MS
1: SSB: 4x5
2: Bench: 3x5
3: WPU: 3x5
4a: TRX Rollouts: 3x5
4b: Alt iso hold db lateral raise: 3x10 pr side
Re: Pr3inar’s Log
14/01-22 - E, Fobbit
1: 3 min jog + 20 swings, 32 kg + 3 min jog + 10/10 snatch, 20 kg
4 rounds: 32:35, then toilet break and another round, total 42 something minutes
2a: Pallof press, 2 sek hold: 10x60 «kg»
2b: Band X reverse flies: 12 reps
3 rounds
1: 3 min jog + 20 swings, 32 kg + 3 min jog + 10/10 snatch, 20 kg
4 rounds: 32:35, then toilet break and another round, total 42 something minutes
2a: Pallof press, 2 sek hold: 10x60 «kg»
2b: Band X reverse flies: 12 reps
3 rounds
Re: Pr3inar’s Log
16/01-22 - MS, 90%
SSB: 3x3
Bench: 3x3
WPU: 3x3
17/01-22
AM - Yoga
PM - BJJ, 2 hours
18/01-22
AM - Yoga
PM - HIC, Easy Fobbit
1: 2 min ropejumps + 20 32 kg swings + 2 min ropejumps + 10/10 24 kg snatch
2: TRX rollouts x 5 + 10-15 facepulls w/2-3 sec iso hold
SSB: 3x3
Bench: 3x3
WPU: 3x3
17/01-22
AM - Yoga
PM - BJJ, 2 hours
18/01-22
AM - Yoga
PM - HIC, Easy Fobbit
1: 2 min ropejumps + 20 32 kg swings + 2 min ropejumps + 10/10 24 kg snatch
2: TRX rollouts x 5 + 10-15 facepulls w/2-3 sec iso hold
Re: Pr3inar’s Log
19/01-22
AM - MS 90%
1: SSB: 3x3
2: Bench: 3x3
3: WPU: 3x3
AM - MS 90%
1: SSB: 3x3
2: Bench: 3x3
3: WPU: 3x3
Re: Pr3inar’s Log
My chest/pec is not quite happy with the benching, and after to years of 3 strength exercises I want a change for a block or two. In addition to that, there is a lot of Omikron around, so I switched to Defrancos 2 day Westside for bjj-template.
23/01-22 - Strength
1a: Knee jumps for length: 5x3
1b: Chinups with weight: work up to 3x40 kg
2a: Glute ham raise: 3x8
2b: DB press, flat bench: 15,15,12 x 30 kg
3: Farmers carry: 2x75m x 120 kg total
Yoga
24/01-22 - BJJ
2 hours
Yoga
25/01-22
4k fast walk in snow (sore after glute ham raise)
Yoga
26/01-22 - Strength
1a: Clap pushup up on a slam ball: 5x3
1b: Trap bar hi-grip dead: 5x140 kg
2: WPU: 10, 8 x 10 kg
3a: Horisontal body row from a rope: 15, 15, 12 with iso hold on the last rep
3b: Step-up: 6,8,8 x 40 kg
4: Sled drag: 100 kg, 4 min accumulated work
23/01-22 - Strength
1a: Knee jumps for length: 5x3
1b: Chinups with weight: work up to 3x40 kg
2a: Glute ham raise: 3x8
2b: DB press, flat bench: 15,15,12 x 30 kg
3: Farmers carry: 2x75m x 120 kg total
Yoga
24/01-22 - BJJ
2 hours
Yoga
25/01-22
4k fast walk in snow (sore after glute ham raise)
Yoga
26/01-22 - Strength
1a: Clap pushup up on a slam ball: 5x3
1b: Trap bar hi-grip dead: 5x140 kg
2: WPU: 10, 8 x 10 kg
3a: Horisontal body row from a rope: 15, 15, 12 with iso hold on the last rep
3b: Step-up: 6,8,8 x 40 kg
4: Sled drag: 100 kg, 4 min accumulated work
Re: Pr3inar’s Log
27/01-22 - E
1: 30 min jog, threadmill
2: TRX Rollouts x 5 + band facepullaparts x 12, 3 rounds
1: 30 min jog, threadmill
2: TRX Rollouts x 5 + band facepullaparts x 12, 3 rounds