Friday 6/9/23

TB Fighter
Week 2 Session 2

Strength
Zercher Squat 70kg 3x5

1 Arm DB Benchpress 20kg 4x8 es
Pullup BW 3x10

Core
3 rounds, 50m 2x32kg Farmers carry

Saturday
7/9/23

BJJ No Gi
Ashi Garami
30 mins sparring starting from Ashi Garami

Bjj No Gi
Back control

Muay thai
2x3 min sparring rounds

TB Fighter
Week 2 Session 1

Strength
Zercher Squat 70kg 3x5

1 Arm DB Benchpress 20kg 3x6 es
Pullup BW 3x10

Core
2 rounds, 50m
Kneeling ab wheel rollout
Waiter walk 16kg es
1 Arm farmers carry 32kg

LSS run 30 mins
3.86km
Avh Pace:7:47 per km
Avg HR:142 BPM

30/09/23

LSS Run 40 min
5.12km

Avg Pace:7:49 per km
Avg HR:139bpm

31/09/23
BJJ NO Gi
Darce with MMA top grappling rounds

TB Fighter
Week 1 Session 2

Strength
Zercher Squat 60kg 3x5

1 Arm DB Benchpress 15kg 4x8 es
Pullup BW 3x8

LSS 30 Min .3.94km
Avg Pace:7:37 per km
Avg HR:135 bpm

TB Fighter
Week 1 Session 1

Strength
Zercher Squat 60kg 3x5

1 Arm DB Benchpress 15kg 4x8 es
Pullup BW 3x8

Core
3 rounds, 50m
Waiter walk 16kg es
1 Arm farmers carry 24kg

TB Fighter Bangkok Week 1 Session 1 Strength +core+ HIC Strength Zercher Squat 60kg 3x5 1 Arm DB Benchpress 15kg 4x8 es Pullup BW 3x8 Core 2 rounds Kneeling 1 arm band row x10 es (Black band) Kneeling ab wheel rollouts x8 1 Arm KB Farmers walk 32kg x 30m es HIC 5 x Hill sprint approx 100m Walk to bo...

6/9/2023 TB OP Pro Week 12 Testing week Front squat 110kg Weighted dip 35kg x1 Weighted Pullup 35kg x1 Final week of my 12 week run of my variation of Op Pro. I didn't hit every session but overall happy with the strength progression. My current BW fluctuates between 75kg and 77kg but I don't track ...

TB OP Pro
Week 11 Session 2

General warmup

Front Squat Worked to 90kg x3

Weighted ring dips 10kg 3x5
Weighted Pullup 20kg 3x5

3 rounds
1 arm farmers carry 32kg Kettlebell

TB OP Pro
Week 11 Session 1

General warmup

Weighted ring dips Worked to 20kg x3

Front squat 70kg 3x5
Weighted Pullup 20kg 3x5

Kneeling ab wheel rollouts 2x10
Calf raises 2x10