Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

Today's training

Warm up walk

Gymnastics Ring Practice
3 x3 False grip Pullups
Jumping muscle up

Strict muscle up 5x1

10 min Warmup Walk
60 min LSS
7.45km
8:03 min/km
Avg Hr 150Bpm

15 min cooldown walk

recovery:Icebath

I basically decided spur of the moment to have a play on my gymnastic rings. I have moved to a new house and lost my old deck I used to do pullups and gymnastic work on. I went around to a local basketball court and decided to have a play.

I managed to do my first mostly strict ring muscle up, but I definitely need to tidy it up a lot. The strength is there easily, but I need some technique work. I have always wanted to use muscle ups and back squats as the ultimate minimalist cluster for TB.

I did another walk to warm up and then headed out for an easy maffetone style run with the rings in a back pack.
My heart rate crept up a few times, but overall it wasn't too bad.

I have been experimenting with ice baths to deal with some inflammation and allow me to get more training in. I know most research is inconclusive, but i deal with some knee issues and it does take away some of the swelling in relation to that.

[Maxrip13]

OP I/A
Week 2 Session 1

20 min walk to warmup up
3 round
Bw Lunges x 5 each side
1 leg deadlift x 5 ea side

Front Squat x5 70kg
Benchpress x5 70kg
X 3 rounds with 2:00 min between rounds

EMOM 10 min
3 Pullups- 30 Total reps
5 Pushups - 50 Total reps

GMB focused flexibility
Long Sit
Shoulder complex

I plan on using unilateral movements to warmup and doing more of a total warmup in the future. I need to add in some longevity stuff because I am struggling to recover these days.

[Maxrip13]

Today’s training

GMB focused flexibility
Long sit

Bjj gi midday

Closed guard breaks

5x5 rounds rolling

[Maxrip13]

OP I/A
Week 2 Session 2

20 min walk to warmup
3 round
Bw Lunges x 5 each side
1 leg deadlift x 5 ea side
Clubbell 2 hand lever press x 5 ea side

Front Squat x5 70kg
Benchpress x5 70kg
X 3 rounds with 2:00 min between rounds

EMOM 10 min
3 Pullups- 30 Total reps
5 Pushups - 50 Total reps

[Maxrip13]

Recovery day

60 Min LSS Walk

I just got out in the sun to stretch out my legs. I did a late shift last night and sleep and diet were very poor.

[Maxrip13]

Today’s training

TB OP I/A
Week 2 Session 3

Deadlift 60/80/90 kg x5
Ring Dip BW 3x8

[Maxrip13]

OP I/A
Week 3 Session 1


3 round
Bw Lunges x 5 each side
1 leg deadlift x 5 ea side
Clubbell press x5 ea side

Front Squat x3 80kg
Benchpress x3 80kg
X 3 rounds with 2:30 min between rounds

EMOM 10 min
4 Pullups- 40 Total reps
6 Pushups - 60 Total reps

[Maxrip13]

OP I/A
Week 3 Session 2

30 min Walk to warm up
2 rounds
Bw Lunges x 5 each side
1 leg deadlift x 5 ea side
KB Halo 16 kg x5 ea side

Front Squat x3 80kg
Benchpress x3 80kg
X 3 rounds with 2:00 min between rounds

20 min cool down walk

My recovery hasn't been great this week so I dropped the pullups and pushups. I might take a couple days to rest and do some testing in place of my deadlift session.

[Maxrip13]

Today's training

5 min walk warmup

Test out new gymnastics rings (32mm) Fail epicly at muscle ups due to fatigue

40 min easy walk

[Maxrip13]

Monday's training

BJJ Midday Gi

Worked on Dela riva sit up sweep

2x5 mins specific rolling

Today's training

BJJ Midday Gi

Worked on De la riva sit up sweep into Single leg counter

4x5 mins rolling