Thu 29th 

A1. Bench Press 10 -> 1; 1min rest 60kg
A2. Barbell Row 10 x 10; 1min rest 50 kg
B. DB Row 3 x 12/12; 1min rest 25kgs
C. Hammer Curls 3 x 15; 1min rest 10kgs 

* wasn't a lot in the tank today, right shoulder is still sore so benching was a bit of a grind initially, still weak as shit on it anyway. Left elbow making plenty of crunching noises on the barbell row too but no pain...

Wed 18th 

Trying some light conditioning , have some sort of stomach bug so I've done nothing since Christmas Eve, no bjj :( 

1st Block (found it hard to get the split below 2:05, right elbow sore...)
15 x Goblet Squat (32kg) + 3mins Skierg / 3min rest
15 x Goblet Squat + 2mins Skierg / 2min rest
15 x Goblet Squat + 1min Skierg

2nd Block (60rpm was tough!!!)
15 x KB Swing (32kg) + 3mins Assault Bike / 3min rest
15 x KB Swing + 2mins Assault Bike / 2min rest
15 x KB Swing + 1min Assault Bike

* was a grind after being sick! Checked my weight too and I was 81.5kg - must have gone up before the scuts!