Training log

[Billy-Hunt]

C/CAT week 4
Added 2.5 kg to FSQ and OHP one rep max they are now FSQ 57.5 and OHP 52.5

Mon FSQ 42.5 x 5 OHP 40 x 5 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 3 + 5R 5L - total 70)

Tue am Fast 5 k 23m13s Av bpm 155 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training

Wed am LR 4.79 miles 44m32s Av bpm 129

Thu am as per Monday then pm will be BJJ training

Fri/Sat/Sun will be RD

Adapted week to 4 days training owing to commitments at weekend - enjoying the FSQ/OHP/PU cluster

[Billy-Hunt]

C/CAT week 5

Mon FSQ 45 x 4 OHP 42.5 x 4 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 4 - total 80)

Tue am Fast 5 k 23m30s Av bpm 147 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training

Wed am LSS 3.23 miles 30m18s Av bpm 125 + 8 hanging leg raises for 3 sets then pm BJJ training

Thu am as per Monday

Fri LR 4.72 miles 45m 01s Av bpm 132

Sat/Sun will be RD

Pleased with the consistency of 2 max strength/2 BJJ and 3 conditioning session over the course of the week

[Billy-Hunt]

C/CAT week 6

Mon FSQ 47.5 x 3 OHP 45 x 3 Pull ups 6 finisher with 24 kg KB one arms swings (10R 10L x 4 + 5R 5K- total 90)

Tue am Fast 5 k 22m55s Av bpm 155 + hanging leg raises 6 reps EMOM x 5 then pm BJJ training

Wed am LSS 3.27 miles 30m48s Av bpm 127 + 8 hanging leg raises for 3 sets

Thu am as per Monday

Fri Commute on bike 6 mile am 23m2s Av hbpm 131 6 miles on 22m55s Av hbpm 127
Then HLR sets of 8

Sat BJJ am and 30 min SUP

Another steady week - enjoyed getting out on the bike and will aim to get to work and back once/twice a week whilst the weather is good. Appreciate this deviates from C/CAT but I'm not training of any events, just maintaining/improving health

Really enjoyed the grunt cluster and will use as template for next strength block transition into 3 weeks SE alongside Green Conditioning

[Billy-Hunt]

SE 1 (week 7)
Mon SE KB 24 kg swing 25/Press up 11/KB squat 16 kg 12/Pull up 4/hanging leg raise 6 4 sets as a circuit 2 min rest between
Tue Bike 6 mile am 6 mile pm
Wed Run 3.3 miles 29m07s hpbm 132 + BJJ
Thu As per Monday
Fri Bike 6 mile am 6 mile pm +BJJ
Sat RD
Sun SUP 30 mins

[Billy-Hunt]

SE 2 (week 8)
Mon SE KB 24 kg swing 30/Press up 13/KB squat 16 kg 14/Pull up 5/hanging leg raise 7 4 sets as a circuit 2 min rest between

Tue Run 3.25 miles 30m00s hbpm 130 +BJJ

Wed Bike 6 miles am then 6 miles pm + BJJ
Thu As per Monday

Fri RD
Sat RD
Sun Run 3.4 miles 31m46s hbpm 130

Another steady and consistent week

[Billy-Hunt]

Bridge week (week 9)
Took this a week early as it coincided with a weeks holiday abroad
Managed a 30 min LSS run and a 20 min swim whilst away and 2 x BJJ sessions at the weekend when I got back

Feel energised and ready to finish the cluster with SE week 3 then in all likelihood complete a 9 week Fighter + Green cluster with the same grunt cluster and SE

[Billy-Hunt]

SE week 3
Mon am 24 kg KB two handed swings 35/Press ups 15/16 kg KB goblet squat 16/Pull ups 6/Hanging leg raises 7

Tue am 6 mile bike to work pm 6 mile bike home

Wed am 6 mile bike to work pm 6 mile bike home

Thu am as per SE session on Monday pm BJJ

Fri am 3.2 mile run 30m35s bpm 128 pm will be BJJ

[Billy-Hunt]

Block 2 (week 1) - Fighter + conditioning
Mon - am Bike 6 miles pm Bike 6 miles + 8 hanging leg raises x 3 60 s rest

Tue - am FSQ 42.5 x 5 OHP 40 x 5 WPU BW x 5 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R 10L/10R 10L/10R (Total 70 with 60 s rest between sets)
pm BJJ

Wed - am Fast 5k 22m45s bpm 157 + 8 hanging leg raises x 3 60 s rest

Thu - am FSQ 42.5 x 5 OHP 40 x 5 WPU BW x 5 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R 10L/10R 10L/10R (Total 70 with 60 s rest between sets)

Fri - am GC 9 (3 PU/5 burpees/10 BW squats for 10 mins) then 5 x 100 sprints and 8 hanging leg raises x 3 with 60 s rest

Sat/Sun Rest day

Steady training week - paid for fast 5k with sore legs for 2 days afterwards intention is to maintain this strength and conditioning for a 6 week block so will monitor recovery

[Billy-Hunt]

Block 2 (week 2) - Fighter + conditioning
Mon - am Bike 6 miles pm Bike 6 miles + 8 hanging leg raises x 3 60 s rest

Tue - am FSQ 45 x 4 OHP 42.5 x 4 WPU BW + 2.5kg x 4 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R x 2 10L/10R (Total 80 with 60 s rest between sets)

Wed - am Fast 5k 23m03s bpm 157 + 8 hanging leg raises x 3 60 s rest pm BJJ

Thu - am FSQ 45 x 4 OHP 42.5 x 4 WPU BW + 2.5 kg x 4 - all 4 sets then one armed 24 kg kettlebell swing 15L/15 R x 2 10L/10R (Total 80 with 60 s rest between sets) pm BJJ

Fri - 30 min SUP

Sat - RD

Sun 10 k hill walk

Didn't manage the GC workout owing to other commitments but squeezed in SUP + hill walk so satisfied with week

[Billy-Hunt]

Block 2 Week3 Fighter + conditioning
Mon - RD
Tue - FSQ 47.5 x 3
am OHP 45 x 3
WPU BW + 7.5 x 3
KB swings 24 kg 15R 15L x 3 = 90 swings
pm BJJ
Wed - am Tried to do a tempo run however pulled calf a mile in so had to walk back
pm 20 min yoga session followed by a core routine (core twist/planks/hollow body holds)
Thu - as per Tuesday
Fri - am Bike 6 miles to work
pm Bike 6 miles return then BJJ later in evening
Sat - 20 min yoga session followed by core routine (hanging knee raise/side hanging knee raise/straight leg hanging raise)
Sun - RD

Aside from the calf strain another steady week. May have to adapt and stay away from tempo runs for a few weeks.

Will increase training maxes by 2.5 kg for FSQ to 60 and OHP to 55 for the second part of the block