Today's training
TB Fighter Session 4
General mobility warm up
3x Jumping
3x 1 leg Jump each side
KB Goblet Lunge x5 ea side 24kg
1 Arm KB OHP x5 ea side 24kg
Weighted Pullups x 7 9 kg
X3 rounds ,2 min rest approx between rounds
2 rounds EMOM
Ring Top position hold x30 sec
Followed by 5km run
Time:28:31
Pace:5:42
Avg Heart rate:168BPM
Followed by 30 min walk
Pace 13:11
Distance: 2.28km
Sleep-6:15 min
Walk- Above
Food - 3/4
Recovery:20 min ROMWOD
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training
Recovery day
ROMWOD
30 Min LSS walk only.
Sleep:7:25
Food:3/4
My ankle pulled up pretty sore this morning. It will be a combination of wearing in new boots and my run yesterday. Today was supposed to be my first day back at BJJ, but I will take one more day for recovery. Hopefully all goes well and back at training on Wednesday
Recovery day
ROMWOD
30 Min LSS walk only.
Sleep:7:25
Food:3/4
My ankle pulled up pretty sore this morning. It will be a combination of wearing in new boots and my run yesterday. Today was supposed to be my first day back at BJJ, but I will take one more day for recovery. Hopefully all goes well and back at training on Wednesday
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Midday BJJ
Worked on collar sleeve guard
Omoplata from lasso
5x5 min rolling from same.
ROMWOD TBA
Sleep:6:30
Food:2/4
Walk:15 min x2
First BJJ of the year and it felt great to be back on the mats. I will be starting night shift Friday and will hopefully make it to open mat before I head in for some extra rounds for the week.
Midday BJJ
Worked on collar sleeve guard
Omoplata from lasso
5x5 min rolling from same.
ROMWOD TBA
Sleep:6:30
Food:2/4
Walk:15 min x2
First BJJ of the year and it felt great to be back on the mats. I will be starting night shift Friday and will hopefully make it to open mat before I head in for some extra rounds for the week.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training
TB Fighter Session 5
General mobility warm up
3x Jumping
3x 1 leg Jump each side
KB Goblet Lunge x3 ea side 32kg
1 Arm KB OHP x2 ea side 32kg
Weighted Pullups x 3 20 kg
X3 rounds ,2 min rest approx between rounds
Followed by 12km Bike ride
Time:35 mins
Pace:20.4km per hr
Avg Heart rate:139bpm
Followed by 15 min walk
Sleep-9:00 min
Walk- Above
Food - 2/4
TB Fighter Session 5
General mobility warm up
3x Jumping
3x 1 leg Jump each side
KB Goblet Lunge x3 ea side 32kg
1 Arm KB OHP x2 ea side 32kg
Weighted Pullups x 3 20 kg
X3 rounds ,2 min rest approx between rounds
Followed by 12km Bike ride
Time:35 mins
Pace:20.4km per hr
Avg Heart rate:139bpm
Followed by 15 min walk
Sleep-9:00 min
Walk- Above
Food - 2/4
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training
TB Fighter Session 6 (NIGHSHIFT)
General mobility warm up
KB Goblet Lunge x3 ea side 32kg
1 Arm KB OHP x2 ea side 32kg
Weighted Pullups x 3 20 kg
X3 rounds ,2 min rest approx between rounds
Followed by 3.45km LSS Run
Time:30 mins
Pace:8.43km per hr
Avg Heart rate:130bpm
Followed by 15 min walk
Sleep-6:00 min
Walk- Above
Food - 3/5
TB Fighter Session 6 (NIGHSHIFT)
General mobility warm up
KB Goblet Lunge x3 ea side 32kg
1 Arm KB OHP x2 ea side 32kg
Weighted Pullups x 3 20 kg
X3 rounds ,2 min rest approx between rounds
Followed by 3.45km LSS Run
Time:30 mins
Pace:8.43km per hr
Avg Heart rate:130bpm
Followed by 15 min walk
Sleep-6:00 min
Walk- Above
Food - 3/5
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training
Recovery day (Nightshift)
47 Min LSS walk followed by ROMWOD
Sleep:7:00
Food:3/4
I am currently on nightshift. I finished my last block of fighter green yesterday and might take a couple of days to rest. The new TB mass book is on its way along with the new movnat book so I might wait to design my next cluster.
In the meantime I will probably just play with easy runs and maybe test my barbell maxes over the next couple days.
Recovery day (Nightshift)
47 Min LSS walk followed by ROMWOD
Sleep:7:00
Food:3/4
I am currently on nightshift. I finished my last block of fighter green yesterday and might take a couple of days to rest. The new TB mass book is on its way along with the new movnat book so I might wait to design my next cluster.
In the meantime I will probably just play with easy runs and maybe test my barbell maxes over the next couple days.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training
Recovery day (Nightshift)
40Min LSS walk followed by ROMWOD
Sleep:5:00
Food:3/4
My HRVis trending upwards and I am back in a recovered state even whilst sleeping poorly on nightshift. I think I might do some testing over the coming days for my next TB fighter cluster. I am thinking of using a front squat, weighted pull-ups and weighted ring dips cluster. I might also test my Murph time and adding a SE day based around improving that workout.
I have the SEEndurance bug at the moment and want to focus on improving my SE and Aerobic base before doing some work with the new mass gain TB book. I will assess over the coming days.
Recovery day (Nightshift)
40Min LSS walk followed by ROMWOD
Sleep:5:00
Food:3/4
My HRVis trending upwards and I am back in a recovered state even whilst sleeping poorly on nightshift. I think I might do some testing over the coming days for my next TB fighter cluster. I am thinking of using a front squat, weighted pull-ups and weighted ring dips cluster. I might also test my Murph time and adding a SE day based around improving that workout.
I have the SEEndurance bug at the moment and want to focus on improving my SE and Aerobic base before doing some work with the new mass gain TB book. I will assess over the coming days.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's training (Nightshift)
Max Strength test Day
Warmup
Final results
Front Squat 100kg
Benchpress 80kg
Weighted Ring Pullup 29kg
Followed by a 30 min Recovery Walk.
Overall decent results since max strength hasn't been a major focus lately. I am pretty happy with my front squat number overall. It's only down 10kg from what I believe is either my max triple or single.
I have changed my benchpress form to more of a close grip bench. I failed at about 3/4 of the way up. Some specific bench press practice should get this back up to around 100kg.
I am reasonably happy with the Weighted Ring Pullup because it's the first time I have tested a max with the rings.
I am leaning towards fighter/green with the above exercises for my next cluster. I am really working on building up that run base over the next couple months.
Max Strength test Day
Warmup
Final results
Front Squat 100kg
Benchpress 80kg
Weighted Ring Pullup 29kg
Followed by a 30 min Recovery Walk.
Overall decent results since max strength hasn't been a major focus lately. I am pretty happy with my front squat number overall. It's only down 10kg from what I believe is either my max triple or single.
I have changed my benchpress form to more of a close grip bench. I failed at about 3/4 of the way up. Some specific bench press practice should get this back up to around 100kg.
I am reasonably happy with the Weighted Ring Pullup because it's the first time I have tested a max with the rings.
I am leaning towards fighter/green with the above exercises for my next cluster. I am really working on building up that run base over the next couple months.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Recovery day after MS Testing yesterday
ROMWOD
Recovery day after MS Testing yesterday
ROMWOD
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training (Nightshift)
30 Min Walk
General warmup
Deadlift Max test
Worked up to 150kg for a moderate single.
Followed by ROMWOD.
Just going through and testing my maxes for my next cycle. My dead lift is a bit down, but I have maintained double body weight with minimal training. The way the 150kg went up would mean a comfortable 160kg.
I have been reading TB mass repeatedly and I really have been enjoying it. My current goals are endurance based, but I am serious considering using fighter HT alongside my run training just to break things up for a bit. I will take the next couple days and reassess my cluster.
I am considering using a Front squat, Bench press, Weighted Pullup cluster with Fighter or OP I/A
or
Fighter HT using Front Squat, Benchpress and Deadlift to shake up some rep ranges.
I wouldn't be doing a proper TB mass program, but I like the idea of switching things up and going outside 3-5 sets of 3-5 reps for a little.
This would be while doing 2x BJJ and 3 LSS sessions between 30-60 mins. I will decide over the coming days.
30 Min Walk
General warmup
Deadlift Max test
Worked up to 150kg for a moderate single.
Followed by ROMWOD.
Just going through and testing my maxes for my next cycle. My dead lift is a bit down, but I have maintained double body weight with minimal training. The way the 150kg went up would mean a comfortable 160kg.
I have been reading TB mass repeatedly and I really have been enjoying it. My current goals are endurance based, but I am serious considering using fighter HT alongside my run training just to break things up for a bit. I will take the next couple days and reassess my cluster.
I am considering using a Front squat, Bench press, Weighted Pullup cluster with Fighter or OP I/A
or
Fighter HT using Front Squat, Benchpress and Deadlift to shake up some rep ranges.
I wouldn't be doing a proper TB mass program, but I like the idea of switching things up and going outside 3-5 sets of 3-5 reps for a little.
This would be while doing 2x BJJ and 3 LSS sessions between 30-60 mins. I will decide over the coming days.