Mon 4th July

Am - Yoga

PM - SDSC
A1. RDL 4 x 6 80,90,95,100kg
A2. Handstand (pushup) practice
B. Assault bike 2 rounds of: 3 x 20sec/1:40rest

*only hit 1000watts once, just feel like I cant dig deep on this - maybe try smaller durations to hit that peak more? cals were 13-11ish

Sun 3rd 

Open mat East Coast, got a few rounds in, mostly nogi. Was getting caught with half guard sweeps, letting opponent control my outside leg, need to lock down opponents upper body more and work those knee slide passes. Also when stuck on wrong side 50/50, use the outside / free leg to pendulum to gain momentum to get on attacking side or stand up. 

Sat 2nd 

Just some beach muscle stuff

Fri 1st 

A1. Barbell Row 10 x 10 50kg
A2. DB Shoulder Press 10 x 10 15kg dbs
B. Barbell Curls 2 x 5 @5015 30kg

Thu 30th June 

Am - Yoga then BJJ Nogi

Wed 29th 

Am - Yoga

Tue 28th

Am - BJJ East Coast

Mon 27th

rest day

Sun 26th

rest day

Sat 25th 

British Nationals.