Block 2 Week 6 Fighter + conditioning Mon - am 4 sets of FSQ 50kg x 3 OHP 47.5kg x 3 PU BW + 7.5kg x 3 24kg KB one arm swings (15R,15L x 3 Total 90) Tue - am 20 min yoga + core (Hanging knee raise, hanging side knee raise, hanging straight leg raise) pm BJJ Wed - am Bike 6 miles pm bike 6 miles + co...

Block 2 Week 5 Fighter + conditioning Mon - am 4 sets of FSQ 47.5kg x 4 OHP 45kg x 4 PU BW + 2.5kg x4 24kg KB one arm swings (15R,15L x 2 10R10L x 1 Total 80) Tue - am 20 min yoga + core (Hanging knee raise, hanging side knee raise, hanging straight leg raise) pm BJJ Wed - am Bike 6 miles pm bike 6 ...

Block 2 Week 4 Fighter + conditioning Mon - am FSQ 45kg x 5 OHP 42.5kg x 5 PU BW x5 4 sets 24kg KB one arm swings (15R,15L 10R10L x 2 Total 70) Tue - am 20 min yoga + core (Hanging knee raise, hanging side knee raise, hanging straight leg raise) pm BJJ Wed - am 30 min LSS run Thu - am FSQ 45kg x 5 O...

Block 2 Week3 Fighter + conditioning Mon - RD Tue - FSQ 47.5 x 3 am OHP 45 x 3 WPU BW + 7.5 x 3 KB swings 24 kg 15R 15L x 3 = 90 swings pm BJJ Wed - am Tried to do a tempo run however pulled calf a mile in so had to walk back pm 20 min yoga session followed by a core routine (core twist/planks/hollo...

Block 2 (week 2) - Fighter + conditioning Mon - am Bike 6 miles pm Bike 6 miles + 8 hanging leg raises x 3 60 s rest Tue - am FSQ 45 x 4 OHP 42.5 x 4 WPU BW + 2.5kg x 4 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R x 2 10L/10R (Total 80 with 60 s rest between sets) Wed - am Fast 5k 23m...

Block 2 (week 1) - Fighter + conditioning Mon - am Bike 6 miles pm Bike 6 miles + 8 hanging leg raises x 3 60 s rest Tue - am FSQ 42.5 x 5 OHP 40 x 5 WPU BW x 5 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R 10L/10R 10L/10R (Total 70 with 60 s rest between sets) pm BJJ Wed - am Fast 5k ...

SE week 3 Mon am 24 kg KB two handed swings 35/Press ups 15/16 kg KB goblet squat 16/Pull ups 6/Hanging leg raises 7 Tue am 6 mile bike to work pm 6 mile bike home Wed am 6 mile bike to work pm 6 mile bike home Thu am as per SE session on Monday pm BJJ Fri am 3.2 mile run 30m35s bpm 128 pm will be BJJ

Bridge week (week 9) Took this a week early as it coincided with a weeks holiday abroad Managed a 30 min LSS run and a 20 min swim whilst away and 2 x BJJ sessions at the weekend when I got back Feel energised and ready to finish the cluster with SE week 3 then in all likelihood complete a 9 week Fi...

SE 2 (week 8) Mon SE KB 24 kg swing 30/Press up 13/KB squat 16 kg 14/Pull up 5/hanging leg raise 7 4 sets as a circuit 2 min rest between Tue Run 3.25 miles 30m00s hbpm 130 +BJJ Wed Bike 6 miles am then 6 miles pm + BJJ Thu As per Monday Fri RD Sat RD Sun Run 3.4 miles 31m46s hbpm 130 Another steady...

SE 1 (week 7)
Mon SE KB 24 kg swing 25/Press up 11/KB squat 16 kg 12/Pull up 4/hanging leg raise 6 4 sets as a circuit 2 min rest between
Tue Bike 6 mile am 6 mile pm
Wed Run 3.3 miles 29m07s hpbm 132 + BJJ
Thu As per Monday
Fri Bike 6 mile am 6 mile pm +BJJ
Sat RD
Sun SUP 30 mins