Sun 8th 

ECJJA - open mat , a few rounds of gi, felt good, rib held up ok...

Sat 7th 

did a quick workout with Jason,  goes one rests...

3 rounds of
250m skierg
10 ground to over shoulder slamball 50kg

Fri 6th 

SDSC, did a small bit with Aidan....

A. RDL 4 x 6 90,100,110,110kg
B. Bench build up to heavy 5 82.5 (did 80 and 70kg prior)
C. Preacher Curls 3 x 12 20kg + ezcurl bar 

Thu 5th 

ECJJA - nogi

Wed 4th 

A. Pushup 3 x 'max'; 3min rest 40/26/18
B1. DB Row 3 x 12/12; 20sec rest 15/17.5/20/20kg - rib felt ok
B2. Facepulls 3 x 12; 90sec rest
C. DB Lat Raise 3 x 12; 1min rest 6kgs
D. EZ bar curls with fat gripz 3 x 12; 1min rest 20kg + bar
E. Passive hang 2 x 30sec

Tue 3rd 

ECJJA - nogi

Sun 1st 

A. Mech Adv DB Bench 2 x 7.7.max 20kg (15 , 12 last sets) 
B. Barbell Row 4 x 12 50kg
C. Faecpulls 3 x 12
D1. Powerwheel walks x 3
D2. Barbell Curls 3 x 25