Sat 26th

Rodrigo Medeiros Seminar

Fri 25th

A. Split Squat 3 x 6/6 @3011; 20kgs

B. Single Leg DL 3 x 5/5; 20kg

C. GHR 3 x 10; 1min rest

D. Shoulder Shocker Series 3 x 10 (15kg, 8kg, band facepulls)

then

Row 3 x 20sec @100%; 3:40rest 117,119,117m
6mins walking recovery
Row 3 x 20sec @100%; 3:40rest 119, 119, 124m*

* read it wrong and was going 90% until the last piece! 

I felt I could row 'more powerfully' when I didn't catch and pull hard straight way but pulled harder when the handles were almost over my knees

Thu 24th

Coached in Andy's for 1.5hours - my wrist was improving but my right elbow flared up again (hurt it getting caught in an armbar last year and it never really healed properly).

Tue 22

6k run - first thing am (avg 163bpm - 29mins / 6k - HR went back from 170 to 110 in 3mins post run)

then 1.5 hours bjj andys

Mon 21st

BJJ + MMA with Steph  - 2 hours

Sun 20th

MMA / BJJ - 9pm with Steph

Sat 19th

A. RDL 3 x 5 100, 110,110kg

B. Row 8 x 200m / 45sec rest x 2

Fri 18th


A1. Squat 3 x 3 130kg
A2. Box Jump mid thigh 3 x 3

run to kimmage

Thu 17th

Did 2 hours bjj in Andys in the am and then in the evening I left the gym kes with Steph so had to do an impromptu run to Kimmage and back!


Tue 15th

Did bjj in Andys

Sun 13 April

Sun 13th

Busy one today!

10am

First thing, ran with Steph along the canal -> to grand canal st and back. 6km run in total 32mins

2pm

A. Squat -> singles did 130kg, 150kg and 166kg (Dar was spotting and got me a bit early so I won't count it yet!)

B. Squat 3 x 3 120kg

C. EZ Bar curls 3 x 12 22.5kg + ez bar

8pm

Did some MMA tech with Steph


Fri 11th

Did BJJ in Barrys tough session!

did some weights with Dar in the afternoon, I was really shattered from earlier so I only did some 'beach muscles'

A. DB Seaetd Press 4 x 10 17.5kg

B1. DB Row 4 x 10 27.5kg
B2. Face pulls 4 x 12

C. shoulder shocker series

Thu 10th

Coached BJJ in Andys

Mon - had some sort of vomiting bug so I didn't do much, sick again! I may need to get bloods or something