Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

19/01/20

Basebuilding week 1 session 1

S&S (Simple and Sinister)
1 Arm Kettlebell Swing
5x10 Alt L,R 24kg

Turkish get up
5x2 alt L,R 24kg

LSS Run 40 min
4 min walk/6min jog x4
4.27km

I decided I was due a basebuild and decided to return to Simple and Sinister as my SE work. I just want a break from harder training to allow me to focus on returning to running after injuries. I used the fighter pullup program last time also but I think I will keep it minimal this time to allow me to regularly train BJJ.

I’ll be aiming for at least 5-6 weeks basebuilding as a minimum and building up to the Simple standard again with S&S.The 24kg Kettlebell was easy today and I will start mixing in the 32kg next week after this weeks nightshift.

Plan is 3 x SE session and 3 x LSS sessions a week. I will probably do them together on alternate days to BJJ. I still plan on getting 2-3 BJJ sessions a week, which is why I am keeping the other training minimal.

I am looking forward to some simple basebuilding before returning to the weights in 6-8 weeks.

[Maxrip13]

20/01/20

Yoga for rock hip week day 5

I am on nightshift so bare minimums and recovery is the focus today. Tomorrow will be no gi bjj and I will push the S&S plus run to the following day.

[Maxrip13]

21/01/2020

S&S
1 Arm Kettlebell Swings 24kg
5x 10L,10R =100 total

Turkish getup
5x2alt L,R
24,24,32,24,24

I am on nightshift and worked extra hours this morning. I had to skip BJJ and my run which I’ll hopefully catch up on tomorrow.

The 24kg kettlebell is quite easy for both swings and getups. I’ll stick with it for the rest of the week, but slowly add in more 32kg reps like with the getup. I aim to get to the simple standard and complete the majority of my run program before I transition from base building over the coming weeks.

[Maxrip13]

23/01/20

S&S
Swings
24kg 1H,24kg 1H,32kg 2H,32kg 2H,24kg 1H,24kg 1H
Turkish getup
24kg,24kg,32kg,24kg,24kg

40min LSS
4min walk/6min run
4.21km

Cooldown walk

[Maxrip13]

24/01/20

LSS run 40 min

4 min walk/ 6 min run x4
4.56km
Avg HR 132bpm

Long stretching post run

First week down with 3xSE and 3x LSS runs. I will be back at bjj next week post nightshift.

[Maxrip13]

27/01/20

Simple and sinister
Week 2 session 4

Swings 1 hand Alt l,r
24,24,32,24,24

Turkish getups
24,24,32,24,24

LSS run 40 min
3 min walk/7 min run x 4

10 min cooldown walk

[Maxrip13]

28/1/20

45 min LSS walk

[Maxrip13]

29/01/20

Simple and sinister
Week 2 Day 2

1 Hand KB swing
24kg x10 alt l,r x5

Turkish getup
24kg x1 alt l,r

40 min LSS
3 min walk/7 min run
4.47km
Avg HR 145bpm

[Maxrip13]

30/1/20

Yoga for bjj 40 min

Bjj gi midday

3x5 mins rolling to warmup
Aishi into straight ankle lock

4x5 mins rolling

[Maxrip13]

31/01/20

LSS Run 40 min
4.4km
3 min walk/7 min run x 4

Ice bath for recovery