Maximum Rippage ( Training log ) TB + Conditioning

[Adski]

19/08/2022
Basebuild Strength day 2 +30 min LSS Run

Warmup Banded
Facepull, Low row, pull apart 2x15

2 rounds
Lunge 2x10kg dumbells x10 es
Pushups x20
DB Swings 10kg x10 es
Lock Lat row red band x10 es
Plank 1 min

30 min LSS (30;43 to hit 4km)
Avg Pace;7:42 per km
Avh HR:149bpm

It's a beautiful day for a nice easy long run.

I upgraded from my old Garmin Instinct to a Instinct 2 with solar. It seems my old watch might have been giving the wrong pace and km after nearly 5 years. I finished with a hill climb which is why the average heart rate was just under 150, but I still managed to go from 9 min easy kms to 7;30 easy kms along my usual easy run trail. I definitely recommend the watch so far if you are looking for a cheap version of the Fenix though I did pick it up half price.

Ok this is getting a little weird…. I just got a new polar watch yesterday after my old digital polar watch died recently. And got it at near half price lol…..

It's that time of the year in Australia mate. Next you will go from Green to Blue...(Go red if you ever do)
I am stoked with the upgrade. My old one was so far out of sync it was ridiculous. It was gen 1 Instinct bought on day 1 though.

To red you reckon….. hmm, well I’m red and white for now lol, a change might be nice within the next few years though.

Yea mine wasn’t even a smart watch, just an old lcd screen HR watch, just a little behind the times lol.

[Maxrip13]

Basebuild Week 2
Strength day 2

Warmup Banded
Facepull, Low row, pull apart 2x15

2 rounds
Lunge 2x10kg dumbells x15 es
Pushups x30
DB Swings 10kg x15 es
Lock Lat row red band x15 es
Plank 1:30 min

[Maxrip13]

24/08/2022

BJJ Midday Gi

26/08/2022

Bjj Evening Gi
Guard passing both times

[Maxrip13]

29/08/2022
Week 3
Basebuild Strength day 1

Warmup Banded
Facepull, Low row, pull apart 2x15

3 rounds
Lunge 2x10kg dumbells x20 es
Pushups x40
DB Swings 10kg x20 es
Lock Lat row red band x20 es
Plank 2 min

30 min LSS 3.91 km
Avg Pace;7:41 per km
Avh HR:145bpm

[Maxrip13]

1/9/2022

BJJ GI
Closed guard.

I haven't been great at logging it here but I have still been hitting 3 BJJ sessions a week nearly every week.

[Maxrip13]

2/9/2022

Basebuild Week 4
Strength day 2

Warmup Banded
Facepull, Low row, pull apart 2x15

1 round
Lunge 2x10kg dumbells x25 es
Pushups x50
DB Swings 10kg x25 es
Lock Lat row red band x25 es
Plank 3 min

[Maxrip13]

7/9/22 31 min LSS
4km

9/9/22
Am
Basebuild Week 4
Strength day 2

Warmup Banded
Facepull, Low row, pull apart 2x15

1 round
Lunge 2x10kg dumbells x25 es
Pushups x50
DB Swings 10kg x25 es
Lock Lat row red band x25 es
Plank 3 min

PM

BJJ Gi

[Maxrip13]

9/9/2022

Bjj Gi evening
Yoga

12/9/2022
Basebuild Week 5
Strength day 1

Warmup Banded
Face pull, Low row, pull apart 1x15

3 rounds
Lunge 2x10kg dumbells x25 es
Pushups x50
DB Swings 10kg x25 es
Lock Lat row red band x25 es
Plank 3 min (broke up last 2 sets)

[Maxrip13]

13/9/2022

BJJ No Gi
Shooting double leg

[Maxrip13]

15/9/2022

Bjj Midday Gi
Collar drag takedowns

16/9/2022
Fast 30min run
4.95km
Avg 6:04 per km
Avg HR 166bpm

The first 20 odd mins I just couldn't get out of first gear and was running 7 min km.
At the 20 min mark, I was finally able to put some pace on as my body got out of first gear.
Lap1: 6:54
Lap 2: 6:59
Lap 3: 6:19
Lap 4: 4.53
Lap 5: 4.53

I definitely think I will be doing some intervals in the coming months to regain the ability to run fast.