18/11-21 - BJJ
2 hours
Pr3inar’s Log
Re: Pr3inar’s Log
19/11-21 - MS, 90
1: SSB: 5x3x105 kg
2: Bench: 3x3x115 kg
And that was it, was shot after BJJ this week
1: SSB: 5x3x105 kg
2: Bench: 3x3x115 kg
And that was it, was shot after BJJ this week
Re: Pr3inar’s Log
23/11-21
Been sick a few days, and I have to do some travelling/courses over the next weeks. The BJJ will probably suffer the most, strength training should do fine
1: SSB: 5x5
2: Bench: 5x5
3: WPU: 5x5
I know there won’t be alot of BJJ this week because of work, so I went for 5 sets, knowing I will have plenty of recovery time
I’ll try include WPu’s again, my arms feel much more adjusted to BJJ now (off course, that could be because I took a break from WPU’s, but we’ll see)
Been sick a few days, and I have to do some travelling/courses over the next weeks. The BJJ will probably suffer the most, strength training should do fine
1: SSB: 5x5
2: Bench: 5x5
3: WPU: 5x5
I know there won’t be alot of BJJ this week because of work, so I went for 5 sets, knowing I will have plenty of recovery time
I’ll try include WPu’s again, my arms feel much more adjusted to BJJ now (off course, that could be because I took a break from WPU’s, but we’ll see)
Re: Pr3inar’s Log
29/11-21
Morning: MS, 80%
Safety squat, bench and WPU: 3x5
Evening: BJJ, 2 hours
30/11-21 - Hotel workout
1a: 100 ropejumps, 9 single/1 du
1b: Swings, 2x14 kg x 10
1 min rest, 10 rounds
2a: Plate front raise x 10 +
2b: Side raise x 8 +
2c: Cuban press x 8
2 rounds
3a: BW tricep extention x 10+
3b: Diamond pushups x 8 +
3c: Walking plank x 6/6 +
3d: Eccentric pushups x 4
2/12-21 - BJJ, 2 hours
3/12-21 - MS, 80%
1: SSB: 4x5
2: Bench: 1x4
WPU: 3x5
Got a strain/partial tear in my right pec. Had the same two years ago… this was supposed to be my last block before I go on Christmas holiday. I’ll finish this block with squats and pullups and let my pec get some rest. Maybe I’ll try some easy military presses, and iae that for my forst block after Christmas..
Morning: MS, 80%
Safety squat, bench and WPU: 3x5
Evening: BJJ, 2 hours
30/11-21 - Hotel workout
1a: 100 ropejumps, 9 single/1 du
1b: Swings, 2x14 kg x 10
1 min rest, 10 rounds
2a: Plate front raise x 10 +
2b: Side raise x 8 +
2c: Cuban press x 8
2 rounds
3a: BW tricep extention x 10+
3b: Diamond pushups x 8 +
3c: Walking plank x 6/6 +
3d: Eccentric pushups x 4
2/12-21 - BJJ, 2 hours
3/12-21 - MS, 80%
1: SSB: 4x5
2: Bench: 1x4
WPU: 3x5
Got a strain/partial tear in my right pec. Had the same two years ago… this was supposed to be my last block before I go on Christmas holiday. I’ll finish this block with squats and pullups and let my pec get some rest. Maybe I’ll try some easy military presses, and iae that for my forst block after Christmas..
Re: Pr3inar’s Log
06/12-21 - BJJ
2 hours
Aching in my right pec during the weekend, but felt better today.
2 hours
Aching in my right pec during the weekend, but felt better today.
Re: Pr3inar’s Log
07/12-21 - MS 90%
1: SSB: 3x3 x 105 kg
2: Military press: 3x3 x 70 kg
3: WPU: 3x3 x 25 kg
1: SSB: 3x3 x 105 kg
2: Military press: 3x3 x 70 kg
3: WPU: 3x3 x 25 kg
Re: Pr3inar’s Log
9/12-21 - BJJ
2 hours
11/12-21 - MS 90
SSB: 3x3
OHP: 3x3
WPY: 3x3
2 hours
11/12-21 - MS 90
SSB: 3x3
OHP: 3x3
WPY: 3x3
Re: Pr3inar’s Log
Happy new year to everyone!
During Christmas I did some KB-work, mostly swings and clean and presses, 24 and 32 kg, with some TRX-training, TGU’s and bw stuff.
03/01-22 MS 75%
AM:
Yoga, 11 min session
PM:
SSB: 3x5
Bench: 3x5
WPU: 3x5
Swings x 20, 32 kg + light delt work: 3 rounds
04/01-22 E
AM:
Yoga, 16 min session
PM:
30 min jog +
Core/rear delt circuit
1a: Rollouts, TRX x5
1b: TRX facepull x 10
1c: Side plank x 45 sek
1d: Internal rotation with rubber band x 15
3 rounds
05/01-22 - Rec
20 min yoga session, hamstring focused
During Christmas I did some KB-work, mostly swings and clean and presses, 24 and 32 kg, with some TRX-training, TGU’s and bw stuff.
03/01-22 MS 75%
AM:
Yoga, 11 min session
PM:
SSB: 3x5
Bench: 3x5
WPU: 3x5
Swings x 20, 32 kg + light delt work: 3 rounds
04/01-22 E
AM:
Yoga, 16 min session
PM:
30 min jog +
Core/rear delt circuit
1a: Rollouts, TRX x5
1b: TRX facepull x 10
1c: Side plank x 45 sek
1d: Internal rotation with rubber band x 15
3 rounds
05/01-22 - Rec
20 min yoga session, hamstring focused
Re: Pr3inar’s Log
06/01-21 - MS
SSB: 3x5
Bench: 3x5
WPU: 3x5
TRX rollouts x 5 + delt/support exercises: 3 rounds
07/01-22 - Fobbit
Rope jumps + swings x 32 kg + rope jumps + snatch x 20 kg. 4 rounds, 23-24 minutes
Pallof press x 10-12 each side+
Pullaparts x 20
3 rounds
SSB: 3x5
Bench: 3x5
WPU: 3x5
TRX rollouts x 5 + delt/support exercises: 3 rounds
07/01-22 - Fobbit
Rope jumps + swings x 32 kg + rope jumps + snatch x 20 kg. 4 rounds, 23-24 minutes
Pallof press x 10-12 each side+
Pullaparts x 20
3 rounds
Re: Pr3inar’s Log
08/01-22 - Toga and HIC
AM: toga x 11 min
PM:
5 rounds of:
1a: Rope jumps x 100 (full speed. Knee lifts, criss cross, moving back and forth etc) +
1b: 5 trx rollouts, then 10 trx pushups +
1c: 5 pullups
and 5 rounds of
2a: Rope jumps x 100 (full speed. Knee lifts, criss cross, moving back and forth etc) +
2b: 5 pullups +
2c: 10 prone jack knifes trx
33:27 min
AM: toga x 11 min
PM:
5 rounds of:
1a: Rope jumps x 100 (full speed. Knee lifts, criss cross, moving back and forth etc) +
1b: 5 trx rollouts, then 10 trx pushups +
1c: 5 pullups
and 5 rounds of
2a: Rope jumps x 100 (full speed. Knee lifts, criss cross, moving back and forth etc) +
2b: 5 pullups +
2c: 10 prone jack knifes trx
33:27 min