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