Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

31/8/2021

TB OP I/A Week 1 Strength Session 2
Short warmup

Back Squat 3x5 80kg
Benchpress 3x8 70kg
1 arm KB BOR 5x8 16kg

Farmers Walk Approx 50 m 2x32kg KB
Kneeling ab wheel rollouts x10
x 2 rounds

45 min LSS run
Distance 5.45km
Avg Pace:8:16 per km
Avg HR 150bpm

[Maxrip13]

2/9/2021

TB OP I/A Week 1 Strength Session 3
Short warmup

Deadlift 1x5 90kg
Benchpress 2x8 70kg

[Maxrip13]

5/9/2021

TB OP I/A Week 2 Strength Session 4
Short warmup

Back Squat 3x5 90kg
Benchpress 3x6 80kg
1 arm KB BOR 5x6 18kg

35 min LSS run
Distance 4.63km
Avg Pace:7:33 per km
Avg HR 153bpm

[Maxrip13]

7/9/21

2/9/2021

TB OP I/A Week 2 Strength Session 5
Short warmup

Deadlift 1x5 100kg
Benchpress 3x8 80kg

60 min LSS Run
7.69km
Avg Pace 7:48 per km
Avg HR 142 bpm

[Maxrip13]

9/9/2021

TB OP I/A Week 2 Strength Session 6
Short warmup

Back Squat 3x5 90kg
Benchpress 3x6 80kg
1 arm KB BOR 5x6 18kg

Shoulder complex 2.5kg

HIC Finisher
10 burpees
25m bear crawl
25m walk back
x 3 rounds

[Maxrip13]

14/9/2021

TB OP I/A Week 3 Strength Session 7
Short warmup

Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg

Kneeling ab wheel rollouts x15
x 2 rounds

Shoulder complex 4kg clubbells, mid grip

[Barkadion]

14/9/2021

TB OP I/A Week 3 Strength Session 7
Short warmup

Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg

Kneeling ab wheel rollouts x15
x 2 rounds

Shoulder complex 4kg clubbells, mid grip

Hey Max,

What is BOR? R stands for rows but

[Maxrip13]

14/9/2021

TB OP I/A Week 3 Strength Session 7
Short warmup

Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg

Kneeling ab wheel rollouts x15
x 2 rounds

Shoulder complex 4kg clubbells, mid grip

Hey Max,

What is BOR? R stands for rows but

It’s what I have always called Bent Over Rows. Basically I go heel flat ,arm supported on my bench and a slow controlled row with one side done bodybuilding style. All that squeezing and feeling the muscle stuff.

I have some issues from so many pull-ups and fighting through a few too many shoulder submissions at Bjj. It’s making my shoulder feel really good with all the benching.

[Maxrip13]

15/9/21

HIC Run
3.2km
18.23 min
Avg pace:5:44 per km
Avg hr:153bpm

3.2km walk

[Barkadion]

14/9/2021

TB OP I/A Week 3 Strength Session 7
Short warmup

Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg

Kneeling ab wheel rollouts x15
x 2 rounds

Shoulder complex 4kg clubbells, mid grip

Hey Max,

What is BOR? R stands for rows but

It’s what I have always called Bent Over Rows. Basically I go heel flat ,arm supported on my bench and a slow controlled row with one side done bodybuilding style. All that squeezing and feeling the muscle stuff.

I have some issues from so many pull-ups and fighting through a few too many shoulder submissions at Bjj. It’s making my shoulder feel really good with all the benching.

Ohhh, makes sense. I call it 3 points row and do it the same way, placing free hand on wooden box..

Cheers!