Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

18/05/23
AM

BJJ Gi
Defence against stack pass

PM
Strenght and Conditioning
Week 1 Session 4

2 rounds
Warmup
12 Lateral Lunges
12 KB Swings 16kg
20 sec Hollow hold
20 sec Superman

Turkish Get up with press
3x2
16,10,10kg

Sumo Deadlift
Worked up to 120kgx 3

Trunk Circuit 15 min
AMRAP (easy)
8 medball slam
12 plank pull thru 10 kg DB
15x Poor man leg curl

Cooldown
2 rounds
Sumo squat strecth 60 secs
Twisted cross 60 secs es
90/90 Hip drill
45 sec suitcase carry each side

[Maxrip13]

19/05/23

Week 1 Session 5
warmup 2 rounds
10 prone YTAs
5x Pushups
10 Shoulder taps
1x pass through

1.Floor press 3x10
30,40,40kg
2.Gorilla Row 3x12
10,15,15kg

1 arm arnold press 3x12 10kg

Pullup/Pushup ladder
7-1
(Double pushups for number of pullups, 7-14 etc)

Superset
Barbell curl 3x12 20kg
Tricep kickback 3x15 10 kg

Cooldown
Foam roll upper back, lower back and glutes
Box breathing 3 mins

[Maxrip13]

24/05/23

TB Session 1 Week 1
Strength+LSS

General Warmup
Superset 3 rounds
1.1 Arm KB Snatch x10 es 16kg
2.KB front squat x8 2x16kg
Hip flexor stretch

Superset 3 rounds (Round 3 broken sets from 4 onwards)
3.Weighted dips 5kg x 8
4.Weighted Pullups 5kg x8

Core x 3 rounds
16kgx2 KB Farmers walks approx 50m
Band isometric row hold black band 2x20 sec es

LSS run 4km
28;30
Avg pace:7:08 per km
Avg HR:151 bpm

[Maxrip13]

27/05/23

TB Session 1 Week 1
Strength+LSS

General Warmup
3 rounds
1.1 Arm KB Snatch x10 es 16kg
2.KB front squat x8 2x16kg


3 rounds
3.Weighted dips 5kg x 8
4.Weighted Pullups 5kg x8

Core
Sandbag carry 38kg 50m
zercher carry
left shoulder carry
right shoulder carry

LSS run 4km
25:21
Avg pace:6:20 per km
Avg HR:149bpm

[Maxrip13]

29/05/23

TB Session 3 Week 2
Strength+LSS

General Warmup
3 rounds
1.1 Arm KB Snatch x8 es 24kg
2.KB front squat x6 2x24kg

3 rounds
3.Weighted dips 10kg x 6
4.Weighted Pullups 10kg x6

Core/Isometric pull strength
3 rounds
50m Farmers carry 2x24kg
2x30 secs static row hold black band

LSS run 4.8km
33:26
Avg pace:6:58 per km
Avg HR: 148bpm

[Maxrip13]

30/5/23
BJJ No Gi
Dorsal kimura variations
30+ mins rolling from Dorsal Kimura

31/5/23
LSS Run 45 min
6.29km
Avg Pace:7:09 per km
Avg Hr:140bpm

[Maxrip13]

1/6/23

BJJ Gi
Kimura options

2/6/23
TB Session 4 Week 2
Strength

General Warmup
3 rounds
1.1 Arm KB Snatch x8 es 24kg
2.KB front squat x6 2x24kg

3 rounds
3.Weighted dips 10kg x 6
4.Weighted Pullups 10kg x6

Core/carry (wearing 10kg weightvest)
3 rounds
100m bear hug sandbag carry 38kg
5 kneeling ab wheel rollouts
25m 1 arm farmers carry 24kg KB

Upper back stretch on rings, couch stretch

[Maxrip13]

5/6/23
TB Session 5 Week 3
Strength +LSS

General Warmup
2 rounds
1.1 Arm KB Snatch x3 es 32kg
2.KB front squat x3 2x32kg

2 rounds
3.Weighted dips 20kg x 3
4.Weighted Pullups 20kg x3

Core/carry
2 rounds
Isometric band row 40 sec es
3x 3kg medball throws
5x Band woodchopper

2 rounds
50m 32kg farmers carry

LSS Hill Run 3km
20:18
Avg Pace:6:45
Avg HR:148bpm

[Maxrip13]

12/06/23

TB SE
Week 1 Day 1
2x20
(all exercises wearing a 10 kg vest)
1 arm DB thruster 10 kg
DB rearward lunge 2x10kg
DB renegade row 2x10kg
Burpees

Core
Turkish get up10 kg DB 1x3 es

Band row purple band(work)
1x5 es 5 second concentric
Pallof press x10 es

3 rounds
Farmers carry 2x15kg DB 90 secs

Cooldown stretch

[Maxrip13]

13/06/23

Pullups
10,9,8,7,6

LSS Run 4.8km
30:10
Avg HR:148bpm
Avg Pace:6:17 per km