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Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Mon Sep 19, 2022 7:13 am
by 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.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Tue Sep 20, 2022 10:24 am
by Maxrip13
20/09/2022
Bjj Gi Evening
Ankle pick
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Thu Sep 22, 2022 10:29 pm
by 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
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Mon Sep 26, 2022 6:32 am
by 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
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Tue Sep 27, 2022 3:17 am
by Maxrip13
27/09/2022
BJJ No Gi Midday
Guillotines
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Wed Sep 28, 2022 5:34 am
by Maxrip13
28/09/2022
LSS Run 6km
46:28
Avg pace:7:44 per km
Avg Hr 137bpm
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Thu Sep 29, 2022 10:16 am
by Maxrip13
29/09/22
Bjj Gi midday
Collar chokes
Bjj No gi evening
Guillotines
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Fri Sep 30, 2022 3:36 am
by 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
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Fri Sep 30, 2022 10:56 am
by Maxrip13
30/09/2022
PM BJJ Gi
Lapel chokes
30 mins rolling
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Mon Oct 03, 2022 1:19 am
by 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