Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

7/8/2023

TB OP Pro
Week 8 Session 1

General Warmup

Benchpress 80kg x3
Front squat 70kg 3x5

Weighted Pullups 15kg 3x5

Pallof press 2x10 black band

[Maxrip13]

9/8/23

TB OP Pro and HIC
Week 8 Session 2

General warmup

Power Snatch 45kg 2x2

Front Squat 90kg x3

Weighted Pullup 15kg 3x5
Benchpress 65kg 3x5

Kneeling ab wheel rollouts 2x10
HIC
5 min warmup jog
5 rounds approx 100 m hill sprints x 5 rounds
10 min cooldown jog

[Maxrip13]

11/8/23

AM

TB Op Pro
week 8 Session 3

General warmup

Power snatch
Worked to 50 kg

Benchpress 2x5 65kg
Weighted Pullups 2x5 15kg

40 min LSS

Yoga for BJJ

PM

Bjj Gi avdanced

[Maxrip13]

14/8/23

TB OP Pro
Week 9 Session 1

General warmup

Benchpress 90kg x1

Weighted Pullup 20kg 3x5
Benchpress 75kg 3x5

15/8/23
BJJ No gi
Closed guard

16/8/23

TB OP Pro
Week 9 Session 2

General warmup

Front squat 105kg x1

Weighted Pullup 20kg 2x4
Benchpress 75kg 1x4

[Maxrip13]

TB OP Pro
Week 10 Session 1

General warmup

Weighted ring dips Worked to 15kg x3

Front squat 65kg 3x5
Weighted Pullup 10kg 3x5

Ab wheel rollouts with 10 kg vest, 2x8
HIC
4 rounds 100m hill sprint, walk back down

[Maxrip13]

TB OP Pro
Week 10 Session 2

General warmup

Front Squat Worked to 80kg x3

Weighted ring dips 5kg 3x5
Weighted Pullup 15kg 3x5

3 rounds
1 arm farmers carry 32kg Kettlebell
Med ball shot put x3 es 3kg medball

[Maxrip13]

TB OP Pro
Week 11 Session 1

General warmup

Weighted ring dips Worked to 20kg x3

Front squat 70kg 3x5
Weighted Pullup 20kg 3x5

Kneeling ab wheel rollouts 2x10
Calf raises 2x10

[Maxrip13]

TB OP Pro
Week 11 Session 2

General warmup

Front Squat Worked to 90kg x3

Weighted ring dips 10kg 3x5
Weighted Pullup 20kg 3x5

3 rounds
1 arm farmers carry 32kg Kettlebell

[Maxrip13]

6/9/2023

TB OP Pro
Week 12 Testing week

Front squat 110kg
Weighted dip 35kg x1
Weighted Pullup 35kg x1

Final week of my 12 week run of my variation of Op Pro. I didn't hit every session but overall happy with the strength progression.
My current BW fluctuates between 75kg and 77kg but I don't track it religiously.

I will take the rest of the week of while I re asses my next cycle of training. I am feeling a basebuild or a complete switch up in some way.

[Maxrip13]

TB Fighter Bangkok
Week 1 Session 1
Strength +core+ HIC
Strength
Zercher Squat 60kg 3x5

1 Arm DB Benchpress 15kg 4x8 es

Pullup BW 3x8

Core
2 rounds
Kneeling 1 arm band row x10 es (Black band)
Kneeling ab wheel rollouts x8
1 Arm KB Farmers walk 32kg x 30m es

HIC
5 x Hill sprint approx 100m
Walk to bottom as rest