Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

19/9/2022
Week 1 session 1
Op pro + LSS

Warmup upper back banded work x15

Back squat 3RM 80kg
Benchpress 5x5 40kg
Sumo deadlift 1x5 80kg
Pullups BW 5x5

Kettlebell windmill 2x5 16kg

LSS run 60min 8.62km
Avg pace 6:58 per km
Avg hr 149bpm

I am using OP Pro (may become Fighter Pro) for the last 3 weeks of basebuild.
The plan is to do a 2/1 ratio of LSS to Interval work the next 3-6 weeks and reassess.

[Maxrip13]

20/09/2022

Bjj Gi Evening

Ankle pick

[Maxrip13]

Week 1 session 2
Op pro

Warmup upper back banded work x15

Benchpress 3RM 55kg
Backsquat 3x5 60kg
Sumo deadlift 1x5 80kg
Pullups BW 3x5

OH waiter walk 16kg
X2 rounds alt l,r

[Maxrip13]

Week 2 session 1
Op pro

Warmup upper back banded work 2x15

Back squat 3RM 90kg
Benchpress 4x5 45kg
Sumo deadlift 1x5 90kg
Pullups 5kg 3x5

Kettlebell windmill 2x5 16kg

HIC
3 rounds
50 skips
10x jab, jab cross counter alt L,R

[Maxrip13]

27/09/2022

BJJ No Gi Midday

Guillotines

[Maxrip13]

28/09/2022

LSS Run 6km
46:28
Avg pace:7:44 per km
Avg Hr 137bpm

[Maxrip13]

29/09/22

Bjj Gi midday
Collar chokes

Bjj No gi evening
Guillotines

[Maxrip13]

Week 2 session 2
Op Pro

Warmup upper back banded work 2x15 (Black band)

Benchpress 3RM 60kg
Backsquat 3x5 70kg
Sumo deadlift 1x5 90kg
Pullups 5kg 3x5

2 rounds
Bent knee L sits on rings

4km run
31:44
Avg HR:128bpm
Avg Pace:7:56 per km

[Maxrip13]

30/09/2022

PM BJJ Gi
Lapel chokes
30 mins rolling

[Maxrip13]

3/1/2022
Week 3 session 1
Op pro + LSS

Warmup upper back banded work x15

Back squat 1RM 120kg
Benchpress 3x5 50kg
Sumo deadlift 1x2 100kg
Pullups 10kg vest 3x3

Sandbag shoulder and carry approx 30m
1st round clean to shoulder carry alt l,r
2nd round clean to bear hug carry

LSS run 30min 4.10km
Avg pace 7:20 per km
Avg hr 137bpm