Jwal Training log

[jwal]

Hey all,

Super pumped to be getting stuck into this program. I've been lifting and training for many years. Recently recovered from a back injury after going too hard at CrossFit and backing it up by training jiu-jitsu every night. I previously was a professional jiu-jitsu athlete, competing and teaching around the world, and I have recently made the transition into the police force (i am currently halfway through the academy).

Started TBB 9 days ago, and going to log my sessions in here. Looking to build some solid strength back and keep my conditioning strong.

Thanks for all the inspiration everyone.

Cheers,
Jwal

[jwal]

I am running the Operator model as below:

Weekly Structure:
Day 1: OHP/SQ/WPU
Day 2: HIC
Day 3: OHP/SQ/WPU
Day 4: HIC: GC
Day 5: OHP/SQ/WP + DL x 1-3 sets
Day 6: Endurance
Day 7: OFF - R&R

First Sessions - this is a catch-up post from when i started.

Week 1: 70% 1rm

Monday 11/16 - OH KB Presses, Squat, WPU @ 70% 5x5

Tuesday 11/17 - HIC #5 on Assault Bike. 6 x 2 mins on 3 mins off.

Wednesday 11/18 - OH KB Presses, Squat, WPU @ 70% 5x5

Thursday 11/19 - GC#1 Beat your Face. 3 rounds = 312 burpees total. (I was horrifically sore after this one)

Friday 11/20 - OH KB Presses (3x5), Squat (4x5), WPU (4x5) + DL (2x5) @ 70%

Saturday 11/21 - 2 hours of jiu-jitsu rounds. Two separate hour-long sessions.

Sunday 11/22 - Rest and recovery - 1km slow swim in the pool

Week 2: 80% 1rm

Monday 11/23 - OH KB Presses, Squat, WPU @ 80% 4x5

Tuesday 11/24 - HIC #5 on Assault Bike. 6 x 2 mins on 3 mins off

[jwal]

Wednesday 11/25: 80% 1rm

OH KB Presses 40kg 5x5

Squat 80kg 4x5

WPU 10kg 5x5

Felt good today. My squat numbers have been way larger in the past, but keeping conservative as i build strength again since my back injury. Doing Double KB Overhead presses because they feel better for my shoulders.

[VenomousCoffee]

Welcome!

[jwal]

Welcome!

Thanks VC. I've been looking at your workout log. Super inspiring mate.

[Barkadion]

Welcome and good luck!

[VenomousCoffee]

Welcome!

Thanks VC. I've been looking at your workout log. Super inspiring mate.

Thanks! Gotta say, that burpee count on GC1 is crazy.

[jwal]

Thursday 11/26

General Conditioning

Did this with a couple of mates, so did their workout (not from the book).

28' EMOM: - 7 rounds total
1. 12 Burpees
2. 15 Cals Echo Bike
3. 5 Hang power cleans to Overhead @40kg
4. Rest

[jwal]

Friday 11/27: 80% 1rm

OH KB Presses 40kg 4x5

Squat 80kg 3x5

WPU 10kg 5x5

I felt a bit stiff after the GC session the day before, so i took it a bit slower today especially with squats.

[jwal]

Saturday 11/28

Went for a long hike around the beach/national park. Ended up doing 25k steps over the day.