Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

21/11/19

Bjj midday gi

A,b game and rolling

[Maxrip13]

23/11/19

Bjj gi midday

10x5 min rounds rolling

[Maxrip13]

24/11/19

General warmup
Unilateral leg warmups

OHP 3x8 40kg

Backsquat 3x6 70kg

Pullup EMOM

3 reps/min for 10 min (30 total reps) varied grips

[Maxrip13]

27/11/19

Exercise physiology appointment

Band glute exercises 2x7 (sitting up straight, bent forward)
Band VMO lunge 2x8 ea side
Band hip exercise 2x8 ea side

Hip thrust 30 kg 3x12
16 kg step ups 24 inch 3x8 ea side
16kg Bulgarian squat 2x8 ea side

Hip flexor stretch
Foam roll TFL

[Maxrip13]

28/11/19

Yoga for bjj

Neck, hips outer thighs

[Maxrip13]

30/11/19

Tb fighter week 1 session 2
Unilateral movements to warm up

OHP 40kg 3x8
Back squat 70kg 3x6
Pullup EMOM
3reps min for 10 min
30 total reps

LSS run 30 mins
3 min walk/2 min run

[Maxrip13]

30/11/19

Tb fighter week 1 session 2
Unilateral movements to warm up

OHP 40kg 3x8
Back squat 70kg 3x6
Pullup EMOM
3reps min for 10 min
30 total reps

LSS run 30 mins
3 min walk/2 min run

Yoga for bjj following above

[Maxrip13]

3/12/19

Tb fighter week 2 session 1

Back squat 80kg 3x5

OHP 50kg 3x5

EMOM pull-ups
4 reps per min for 10 mins
40 total reps

Bjj gi midday

2x5 min rounds rolling warmup

Armbar drills

1x3 min round rolling, posted on elbow wrong and had to cut round short.

[Maxrip13]

4/12/19

Exercise physiologist appointment re:knee issues

VMO band lunge 2x12 each side
Seated clams, leaning forward seated clams 2x7 ea side
Glute bridge 3x12 30 kg
Bulgarian squat 1x12, 1x10 ea side
Step up, leg raise into rear lunge 2x6 ea side

Hip flexor stretch, ITB foam roll

My left elbow is still causing me issues after hyper extending it yesterday. I’ll be taking the rest of the week off to let it settle. Hopefully it isn’t too serious and I recover in a couple days.

[Maxrip13]

9/12/19

Tb fighter week 2 Session 2

Back squat 3x5 80kg

OHP 3x5 45kg

30 min LSS

2 min walk/3 min run
X 6 rounds

My elbow is still a bit sore so no pull-ups today, but was able to lower the weight on the OHP and get my sets in. Finished off with the next walk/run in my slow progression to get back to 30 mins again with no foot pain.