Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

11/04/22

TB Strength

Back Squat 70kg 3x5
1 Arm DB Benchpress 3x5es 14kg
1 arm DB row 3x5es 24kg

2 rounds 24kg KB
40m 1 Arm Kettlebell Rack carry L,R
40m Suitcase carry
Kneeling ab wheel rollout x8

20 min spa

[Maxrip13]

15/4/22

TB Strength

Warm up band exercises
3 rounds
Face pull x15
Low row x15
Pull apart x15

3 rounds, 1-2 mins rest between rounds
Back squat x5 70kg
1 Arm DB Bench press es 14kg x5
1 Arm KB row x5 24kg
Kneeling ab wheel rollouts x8

Band tricep pushdowns 2x10 es

I have also done 2x BJJ sessions this week which I haven't logged.

1 more week and then I reckon I will be switching into a base build. I want to get some LSS work in as I continue to rehab my neck.
Se cluster will probably be physio exercises based with some high volume lower body work thrown in. I will probably just do unweighted single leg deadlifts and lunges with whatever other exercises I have.

[Maxrip13]

Basebuild
24/4/22
SE +LSS Session 1

Circuit 3 rounds
20=10es
Lunge x20
1 Arm band rotational press x20
1 leg DL x20
1 Arm band row x20
Cossack Squat x20
Pallof press x20

LSS 30 min 2.89km
Avg Pace 10:23 per km
Avg Hr 137bpm

[Maxrip13]

Basebuild
26/4/22
SE Session 2

Circuit 2 rounds
20=10es
Lunge x20
1 Arm band rotational press x20
1 leg DL x20
1 Arm band row x20
Cossack Squat x20
Pallof press x20

2 rounds
Face pulls x15
Low row x15
Band pull apart x15

Long stretch

[Maxrip13]

28/04/22

LSS treadmill run
15 min easy/ 5 min moderate

Cool down stretch and swim

Holiday treadmill run. Just getting something in whilst away for a couple weeks

[Maxrip13]

Basebuild
1/4/22
SE Session 3

Warmup walk
2 rounds
Face pulls x15
Low row x15
Band pull apart x15

Circuit 3 rounds
30=15 es
Lunge
1 Arm band rotational press
1 leg DL
1 Arm band row
Cossack Squat
Pallof press

Warmup
2 rounds
Face pulls x15
Low row x15
Band pull apart x15

30min easy LSS

[Maxrip13]

Basebuild
4/5/22
SE Session 4

Warmup walk
2 rounds
Face pulls x15
Low row x15
Band pull apart x15

Circuit 2 rounds
30=15 es
Lunge
1 Arm band rotational press
1 leg DL
1 Arm band row
Cossack Squat
Pallof press

40 min easy LSS
4.06km
Avg pace: 9:52 per km
Avg HR: 136bpm

[Maxrip13]

6/5/22

LSS Run 45 mins
4.73 per km
Avg Pace:9;31 per km
Avg Hr:124 bpm

Cooldown walk 25 min 1.74 km

[Maxrip13]

10/5/2022

BJJ Midday
Triangles

[Maxrip13]

Basebuild
11/5/22
SE +LSS


2 rounds
Face pulls x15
Low row x15
Band pull apart x15

Circuit 3 rounds
40=20 es
Lunge
1 Arm band rotational press
1 leg DL
1 Arm band row
Cossack Squat
Pallof press

45 min easy LSS
4.63km
Avg pace: 9:43 per km
Avg HR: 127bpm