30/01-22
1a: Box jump: 5 sets, ended up with 3 x 42 inches
1b: BB Floor press: 3x125 kg
2a: Glute ham raise: 8, 10, 10, 8
2b: DB flat bench: 15x30 kg, 12x36 kg, 12 x 38 kg, 12 x 38 kg
2c: DB row: 15x30 kg, 12 x 36 kg, 12 x 38 kg, 12 x 38 kg
3: Farmers walk: 20m x 120 kg, 2x20 m x 160 kg

27/01-22 - E
1: 30 min jog, threadmill

2: TRX Rollouts x 5 + band facepullaparts x 12, 3 rounds

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: ...

19/01-22
AM - MS 90%
1: SSB: 3x3
2: Bench: 3x3
3: WPU: 3x3

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

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

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

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»

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»

09/01-22 - PM
Yoga 16 min