Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

4/9/20 Pm

60 min Walk 3.89km

20 min yoga for bjj hip class

[Maxrip13]

5/9/20

TB OP I/A Strength Session 2
B Cluster

1 Leg deadlift 10 kg x10 es
Ring dips BW x7
Ring rows BW x6
X 3 rounds

B Core/explosive training

Med ball throw x5 es
Sprint to sandbag approx 40kg
Sandbag clean and carry approx 30-40m
100m approx Walk for recovery
X4 rounds

[Maxrip13]

8/9/20

TB Op I/A Strength session 3
A cluster

Weighted lunge 20kg WV x10 es
Benchpress 65kg x8
BW pullup x7

X 3 rounds

Indoor core due to rain
Turkish getup x1 es
Leg raise x5
X3 rounds

I tested negative to COVID so no issues there. I took a couple of rest days after a few too many drinks the other day. It really surprises me how much a few drinks effects me these days. I kept things to a minimum as my HRV is all over the place. I will do a PM session of yoga to speed up that recovery. I definitely need to maintain that consistency. I am nearly considering using it as my strength session warmup in the future to really prioritise it as part of my training.

[Maxrip13]

10/09/20

TB Op I/a Strength Session 4
B Cluster

1 leg Deadlift 16kg KN x 8
Ring Dips BW x9
Ring rows BW x8

x 3 rounds

B Core
Medball throw 3kg
Sprint to Punching bag
40-50m carry alt L,R
x 3 rounds

PM
35 min walk

[Maxrip13]

11/09/20

Warmup walk 15 min
40 min LSS trail run 4.88km
Avg pace:8:12 per km
Avg HR:153bpm

Cooldown walk 25 min

[Maxrip13]

12/9/20

TB Op I/A Strength session 5
A cluster

Weighted lunge 30kg WV x8 es
Benchpress 75kg x6
BW pullup x9
X 3 rounds

A Core
Plank 1:30 min
1 arm KB Overhead carry 24kg es
1 arm KB Farmers walk 32kg es
Approx 40-50 m for carries x 3 rounds, No rest

35 min cool down walk

[Maxrip13]

14/9/20

TB Op I/A Strength Session 6
B Cluster

1 leg Deadlift 16kg x8 es
Ring Dip BW x9
Ring Row BW x8
x 4 rounds

B Core
5 med ball shot puts 3kg x 5 es
Sprint to heavy bag
Shoulder and walk approx 40-50m
x 4 rounds

35 min Cool down walk

[Maxrip13]

15/9/20
500m walk to warmup

550m Resets
3 rounds, 5 min rest
1.2:00
2.2:16
3.2.13

40 min cool down walk
Distance 3.19km

It's been a while since I have done any sprints that weren't hill sprints so I thought I would do some resets. 3 rounds was enough to ease back into it. I might push it to 600m next time but that would mean starting and finishing on a steep hill. I am right around that 2 mins of hard work which is what I want.

I have one more week left of my current cluster and conditioning template. I am probably just going to do the same A-B clusters again, but start with B instead. I am going to go through and pick some specific conditioning sessions like resets etc for the next block. I would still like to include two longer runs and one HIC run session a week for one more OP I/A block before maybe swapping to a 2 HIC/1E ratio for a 6 week block.

[Maxrip13]

17/9/20

45 min warmup walk

TB Op I/A Strength session 7
A cluster

Weighted lunge 40kg (30kgWV +10kg plate) x6es
Benchpress 85kgx4
BW pullup x11
X 3 rounds

A Core
Plank 1:00 min
1 arm KB Overhead carry 24kg es
1 arm KB Farmers walk 32kg es
Approx 40-50 m for carries x 2rounds, No rest

Stretch lower back,hamstrings,hips,glutes

[Maxrip13]

18/09/20

10 min walk warmup

40 min LSS trail run 4.67km
Avg HR 144 bpm
AVG HR 8:34 per km

15 min cool down walk

Today was just a nice easy LSS run focusing on keeping the heart rate low in this final week of TB Op I/A.