Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

11/7/2023

TB OP Pro
Week 4 Session 2

General Warmup

Front Squat 80kg x3
Benchpress 55kg 3x5

Weighted Pullups 10kg 3x5

3 rounds
Sand bag bear hug carry 38kg approx 40m
Medball throw (waist) x5 es

Calf raises BW 3x10 es

30 min LSS run 3.82km
Avg Pace:7:51
Avg HR:139bpm

[Maxrip13]

13/7/23

BJJ No Gi

14/7/23
Bjj Gi

15/7/23

LSS Run 5km
33 :40
Avg pace:6:44 per km
Avg Hr: 145bpm

[Maxrip13]

17/7/2023

TB OP Pro
Week 5 Session 1

General Warmup

Benchpress 80kg x2
Front squat 65kg 3x5

Weighted Pullups 15kg 3x5

Sandbag extension 70kg 2x3

[Maxrip13]

19/7/2023

TB OP Pro
Week 5 Session 2

General Warmup

Front Squat 85kg x3
Benchpress 60kg 3x5

Weighted Pullups 15kg 3x5

Calf raises BW 2x10 es
Kneeling Ab Wheel rollouts 2x10

30 min LSS run 3.80km
Avg Pace:7:53
Avg HR:138bpm

[Maxrip13]

24/07/23

TB OP Pro
Week 6 Session 1

General Warmup

Benchpress 80kg x1 (Easy) 90kg x1 Failed
Front Squat 1x5 70kg

Sandbag extension 70kg x1,85kg 2x1

30 min LSS run 4.02km
Avg Pace:7:28 per km
Avg HR:140bpm

[Maxrip13]

26/07/23

TB OP Pro
Week 6 Session 2

General Warmup

Front Squat 100kg x1

Power Snatch 3x3 40kg
Squat Clean 40 kg x3
Weighted Pullup 30kg x1

Overall a pretty good result hitting an easy 100kg for my front squat and 30kg for the weighted pullup. I played around with the Power snatch and clean as an option to add in a new movement to add some easy power training in for a period.

I will take the rest of the week off lifting and conditioning to recover(flu season).

The plan will most likely be to stick to the modified OP Pro (technically fighter) and add the power snatch in place of deadlifts. I still only like lifting 2 days a week and might swap the bench out for ring dips again.

Cluster will most likely be:

Power snatch
Front Squat
Ring Dips
Weighted Pullups

[Maxrip13]

31/7/23

TB OP Pro and HIC
Week 7 Session 1

General warmup

1.Power Snatch 40kg 3x3
2.Weighted Pullup 10kg 3x5
Worlds greatest stretch between rounds

3.Benchpress worked to 70kg for 3 reps
4.Front Squat 65kg 3x5
Worlds greatest stretch between rounds

Short Hills x5
approx 100m Hill sprint, recovery was walk back to bottom of hill

Cooldown walk

[Maxrip13]

1/8/23

BJJ No Gi
Armbars

[Maxrip13]

2/8/23

TB OP Pro and HIC
Week 7 Session 2

General warmup

Power Snatch 40kg 3x3

Front Squat 80kg x3

Weighted Pullup 10kg 3x5
Benchpress 60kg 3x5

HIC
5 Rounds
70kg Sandbag bear hug carry approx 20m
32kg 1 arm farmers carry 20m L,R
Black band Isometric row hold

Calf raise BW 2x10 es

[Maxrip13]

4/8/23

TB Op Pro
week 7 Session 3

General warmup

Power snatch
Worked to 50 kg (55kg completed easily but slight press out, so no rep)

Benchpress 2x5 60kg
Weighted Pullups 2x5 10kg

30 min LSS

5/8/23

BJJ No gi
Armbars