Hey guys, I’m a competitive brown belt (26 years old) and want to be the best possible at my sport. I enjoy lifting and have been doing a conjugate type program for the past few months. It’s got quite a bit of accessory work in the 10-20 rep range to build muscle and the workout either starts with ...

27/12/23 TB OP Pro Strength Session 2 Front squat 3RM 70kg Benchpress 3x5 50kg Weighted Pullup 3x5 10kg Kettlebell windmill 2x5 16kg Copenhagen plank 2x5 Run 15 mins Uphill 10 min warm up 3x short hill ssprint, jog recovery 1 km total I am having some back issues so nothing hard today. A couple shor...

25/12/23 TB OP Pro Strength Session 1 Benchpress 3RM 70kg Front Squat 3x5 60kg Weighted Pullup 3x5 10kg Kneeling ab wheel rollouts 2x10 1 Arm Tricep extension Black band (45-75lb) 2x8es OP Pro has to be my favourite strength template to come out of green. I am starting light and plan to train the Be...

A very “Ross” like setup you have going so it would seem Max, looks fun! I almost jumped back onto II, but I can't manage it with skill work to be honest. I need atleast 1 LSS run a week to feel good training wise. It's a crutch but it's not a skill I want to ever lose again. I am loving the sandba...

11/12/23

TB Strength

Sandbag Bear Hug Squats 200 pounds
3x5
1 Arm KB OHP 32kg
3x2 es
Pullup 20kg
3x5

12/12/23

BJJ No gi
Muay Thai

14/12/23

BJJ GI

Muay Thai

8/12/23

8/12/23

TB Strength+LSS

Sandbag Bear Hug Squats 150 pounds
3x8
1 Arm KB OHP 24kg
3x4
Pullup 15kg
3x5

LSS Run 6.1 km

Avg Pace: 7:29 per km
Avg HR: 139 bpm

9/12/23

Muay thai

BJJ No gi

5/12/23

TB Strength+LSS

Sandbag Bear Hug Squats 150 pounds
3x8
1 Arm KB OHP 24kg
3x4
Pullup 15kg
3x5

LSS Run uphill
20 mins
Avg Pace: 7:43 per km
Avg HR: 143 bpm

5/12/23

BJJ Half guard passing from quarter guard

Muay thai

1/12/23

TB Strength

AM
Sandbag Bear Hug Squats 150 pounds
3x5
1 Arm KB OHP 16kg
3x5
Pullup 10kg
3x5

20 rounds
5 Reps OTM 1 Arm swing alt l,r each round
24kg

PM
LSS Run 6.06km
45 mins
Avg Pace: 7:25 per km
Avg HR: 134 bpm

27/11/23 TB Strength + LSS AM Sandbag Bear Hug Squats 150 pounds 3x5 1 Arm KB OHP 16kg 3x5 Pullup 10kg 3x5 20 rounds 4 Reps OTM 1 Arm swing alt l,r each round 24kg Core Sandbag getup 38kg 5x1 es PM LSS Run 4.03km 30:01 Avg Pace: 7:26 per km Avg HR: 128 bpm 28/11/23 BJJ No gi Dorsal Kimura Muay Thai ...

22/11/23

MMA training
Stand up drills, specific rounds from back against the wall.