Wed 8th Aug

pre lunch - Squat 3 x 5 105kg


Tue 7th 

EC - Nogi, mostly positional drills, left shoulder is still bad from Friday


Mon 6th 

A. Row drills - feet out, 2k

B. Skierg 10 x 1min on / 1min off


Fri 3rd 

Gi and Nogi in SDSC (45mins more or less straight through) tough rounds, good for fitness


Thu 2nd 

EC Nogi