Sat 12th

A. Squat build up to heavy 3 - 140kg

B. Bench build up to heavy 3 - 90kg

C1. Chins 3 x 10
C2. FacePulls 3 x 12

D1. Plank Walks x 3
D2. Barbell Curls x 40,30,30



Fri 11th

PM - trained nogi in Andys with steph, basically drilled and then rolled for 30ish mins


Thu 10th

AM - coached BJJ in Andys