* Havent been updating this regularly as I damaged my left elbow at the London Open. I've just been doing small bits and pieces to see me get by. I have been able to train bjj for the most part. 

Tue 22nd

Noon - East Coast, drilling and 5 x 6min rounds

Evening - Did some conditioning with the SDSC crew

Assault bike partner workout 1 min on / 1min off x 15 rounds
(avg rpm 65-68)

Mon 21st 

A. DB Bench 4 x 12; 2min rest 25kg dbs * left elbow still sore here but eased a bit as the sets went on
B1. DB Row 3 x 12/12; 1min rest 25kg 
B2. Band facepulls 3 x 15
C. Assault Bike x 10 mins 125 cals


Did the Madrid Open yesterday, didn't go great, had the shits on Friday and have been battling a chest infection, weight dropped to 80kg on the day!! That aside, I still need to work on my aerobic engine...