Wk 7: Strength 70% (Back to start of 6-week cycle)
Monday 12/28
BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg
Accessory movements (for back health):
3x6 Bulgarian split squats @ bodyweight
3x6 RDLs
Still can't squat, but aiming to get my movement patterns back. Went surfing for a couple of hours this morning and back pulled up poorly. Need to focus on better rehab for it.
Jwal Training log
Re: Jwal Training log
Tuesday 29/12
HIC: Indoor power intervals on the echo bike
6 rounds of:
2 minutes max effort
3 minutes rest
HIC: Indoor power intervals on the echo bike
6 rounds of:
2 minutes max effort
3 minutes rest
Re: Jwal Training log
Wednesday 30/12
Jiu jitsu open mat in the morning, then strength work in the arvo.
Strength wk 7: Day 2 70%
BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg
Accessories for back health:
3x6 single leg RDLs 30kg
3x6 Bulgarian split squats bodyweight
Jiu jitsu open mat in the morning, then strength work in the arvo.
Strength wk 7: Day 2 70%
BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg
Accessories for back health:
3x6 single leg RDLs 30kg
3x6 Bulgarian split squats bodyweight
Re: Jwal Training log
Thursday 31/12
AM) Jiu jitsu open mat 10 x 5-minute rounds
PM) General Conditioning #3 Brig Rat
5 rounds of:
Burpees x 30 sec
Dips x 30 sec
Burpees x 30 sec
Squats x 30 sec
Burpees x 30 sec
Back Extensions x 30 sec
Rest 1 Min
Plus 1 warm up round.
AM) Jiu jitsu open mat 10 x 5-minute rounds
PM) General Conditioning #3 Brig Rat
5 rounds of:
Burpees x 30 sec
Dips x 30 sec
Burpees x 30 sec
Squats x 30 sec
Burpees x 30 sec
Back Extensions x 30 sec
Rest 1 Min
Plus 1 warm up round.
Re: Jwal Training log
Wk 7: Strength 70% day 3
Friday 01/01
BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg
Accessory movements (for back health):
3x6 Bulgarian split squats @ bodyweight
3x6 RDLs @ 30kg
Friday 01/01
BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg
Accessory movements (for back health):
3x6 Bulgarian split squats @ bodyweight
3x6 RDLs @ 30kg
Re: Jwal Training log
Saturday 02/12
Conditioning: Endurance
AM) Jiu jitsu open mat 10 x 5-minute rounds
PM) 9.14 km jog
Solid day today, rest day tomorrow!
Conditioning: Endurance
AM) Jiu jitsu open mat 10 x 5-minute rounds
PM) 9.14 km jog
Solid day today, rest day tomorrow!
Re: Jwal Training log
Sunday 03/01
46km bike ride - forgot i was supposed to be resting.
Monday 04/01
80% week.
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 Single leg RDLs
Plus jiu jitsu in the evening!
Tuesday 05/01
HIC: 600 meter resets
The oval was wet and grass was long, so just made it harder and more enjoyable!!!
Plus jiu jitsu open mat 10 x 5 minute rounds in the evening.
Wednesday 06/01
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 RDLs
46km bike ride - forgot i was supposed to be resting.
Monday 04/01
80% week.
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 Single leg RDLs
Plus jiu jitsu in the evening!
Tuesday 05/01
HIC: 600 meter resets
The oval was wet and grass was long, so just made it harder and more enjoyable!!!
Plus jiu jitsu open mat 10 x 5 minute rounds in the evening.
Wednesday 06/01
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 RDLs
Re: Jwal Training log
Thursday 07/01
HIC #16: Standard Issue Hills
10 x Hill sprints max effort
Approx. 140m hill @ 10% gradient - approx. 28 second effort
Friday 08/01
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 RDLs
Saturday 09/01
Endurance: Trail running
13km run. 596m elevation. 1hr 32m.
This was an awesome trail, the first 1.8km was approx. 350m elevation. Horrific climb to start the run!!
HIC #16: Standard Issue Hills
10 x Hill sprints max effort
Approx. 140m hill @ 10% gradient - approx. 28 second effort
Friday 08/01
5x5 BB OHP @ 42.5kg
5x5 WPU @ 14kg
Accessory movements:
3x6 bulgarian split squats
3x6 RDLs
Saturday 09/01
Endurance: Trail running
13km run. 596m elevation. 1hr 32m.
This was an awesome trail, the first 1.8km was approx. 350m elevation. Horrific climb to start the run!!