Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

26/2/24

Strength Session 5
Sandbag shoulder 150lb 2x4 (2 each side), Sandbag lap to extension x2 200lb
Sandbag bear hug squat 200lb 2x5

3 rounds
Ring dips BW x6
Pullup x10

Clubell shield cast 2x8 es 15lb

35 min MAF run
4.95km
Avg Pace:7:04 per km
Avg HR 142bpm

[Maxrip13]

1/3/24

Strength Session 6

1 Arm KB Snatch 2x5 24kg
Sandbag bear hug lunge 2x5 es 70kg

1 Arm KB CLean and Press 2x5 24kg
Weighted Pullup 2x5 15kg

Sandbag bear hug carry approx 50m 70kg x1
1 Arm KB farmers carry 50m 24kg x1 es

Lactate Threshold run
5 min Z1
5 min Z2
3 rounds
8min Z3/3 min Z1
5 min Z2
5 min Z1
Total distance 7.54 km
Avg H: 143bpm
Avg Pace 7:02 per km

[Maxrip13]

4/3/24 (Nighshift)

LSS 40 min
5.92km
Avg pace:6:46 per km
Avg HR: 140bpm

5/3/24 (Nightshift)

BJJ Gi Evening

Closed guard

I am taking this week as an easy deload week for my strength work. THe plan will be a second run this week and another session or two of BJJ/MMA or Muay Thai.

[Maxrip13]

9/3/24

Lactate Threshold run
6.55km

5 min Z1
5 min Z2
8 rounds 1 min Z4/2 min z2
1. 4.32 per km
2. 4.22 per km
3. 4.17 per km
4. 3.59 per km
5. 3.47 per km
6.3.45 per km
7. 3.53 per km
8. 3.51 per km
5 min Z2
5 min Z1

[Maxrip13]

11/3/24

TB OP PRO I/A
Strength Session 1

Sandbag Extension 3x8 38kg

Back Squat Work to 3RM 80kg

4 rounds
Benchpress x5 60kg
1 Arm row x8 16kg KB

3 rounds
1 arm farmers carry 16kg approx 50m
1 arm clubbell shield cast x10 es

[Maxrip13]

13/3/24

TB OP PRO I/A
Strength Session 2

Sandbag Extension 3x8 38kg

Benchpress Work to 3RM 75kg (Very easy reps)

Backsquat 3x5 65kg
1 Arm row 4x8 16kg KB

3 rounds
1 arm Over head carry 16kg approx 25m l,r
Clubbell side swing x10 es

40 min MAF Z2 LSS
5.71km
avg pace:7:02 per km
avg hr: 142bpm

[Maxrip13]

16/3/24

Muay Thai

BJJ No gi

Wall wrestling rounds

[Maxrip13]

18/3/24

TB OP PRO I/A
Strength Session 3

Sandbag Extension 3x8 70kg

Back Squat Work to 3RM 90kg

5 rounds
Benchpress x5 65kg
1 Arm row x8 24kg KB

3 rounds
1 arm farmers carry 24kg approx 50m

[Maxrip13]

19/03/24

Bjj No Gi
Wrestling rounds with a focus on double legs
30 mins from standing

20/03/24
45 min MAF LSS Run
6.36 km
Avg HR:140bpm
Avg Pace: 7:06per km

[Maxrip13]

21/03/24

Bjj gi takedown round
Muay Thai sparring rounds 2/1 rest ratio

22/03/24

TB OP PRO I/A
Strength Session 4

Sandbag Extension 2x5 70kg

Benchpress Work to 3RM 80

3 rounds
Benchpress x5
1 Arm row x5 24kg

Interval run
5 min z1
5min z2
25min z3
5 min z2
5min z1

Maintained around 5:40 for entire z3 interval( technically my z4 lactate threshold pace)

I felt strong throughout the whole session and ready to go. My run speed is coming back and I am looking forward to a retest in the coming weeks. I will keep plugging away with 3 week blocks of Strength whilst focusing on conditioning and martial arts.
The 70kg sandbag is easy to throw around now. I can basically power it up to the lap position.