Sat 30th 

5 rounds of

A1. Bench x 10 60, 60, 62.5, 62.5, 70kg
A2. Alt DB Curls x 5/5 15kgs
A3. Chest Supported Incline DB Row x 10 25, 25, 25, 22.5, 22.5
A4. Hammer Curls x 10 12.5kgs
A5. Close Grip Pushups x 10
A6. Ab rollouts x 10

Fri 29th

glute prehab work

A. Squat 5 x 90kg, 5 x 100kg,  3 x 3 107.5kg, 3 x 2 125kg
cool down: 10mins BikeErg

Thu 28th 

5k Skierg - 21'10.1 (30spm avg)

Wed 27th

3pm
Did some band glute work and then Squats

A. Squat
5 x 50kg
5 x 80kg
3 x 100kg
3 x 110kg
3 x 120kg
2 x 125kg

7pm - jumped in on the class in the gym

A. Bench @30x1 ; 3x5 75kg
B1. Barbell Row 4 x 12 50kg
B2. Dips 4 x 12
B3. Underhand pullaparts 4 x 12
C1. Empty Barbell Curls 2 x 15
C2. Tricep Kickbacks 2 x 12/12 10kg


Tue 26th

First session back in East Coast in about 6months! Did some drills and then 3 x 7min rounds , 1 on / 1 off. Felt ok during and afterwards. Made sure to stretch for a round at the end of the session.

Mon 25th 

5k Row (20spm) - 19'57.0

Sun 24th

Mossy came down and had a few nogi rounds , nice pace and practiced some stand up stuff

Sat 23rd

Row 5k - (16spm) - 21'18.8 ,  recovery session, feeling TIRED, not sleeping at all these days. 

Wed 13th

noon 

A. Bench 3x3 90kg
B1. DB Row 3 x 12/12 25kg db
B2. Facepulls 3 x 12
C. Lat Raise 3 x 12 8kg dbs

eve

10min skierg - 2500m , 1:59.9avg / 33spm

coached 2 classes then

2500m Skierg - 9'59 , 1:59.9avg / 31spm


Tue 12th

5k Skierg - 21:08.7 , 2:06.5 avg / 25spm


Mon 11th 

noon -
A. Squat 5 x 3 120kg
B. RNT goblet split squat 3 x 12/12 15kg db

eve
Bikerg - 10k - 21:27.9 , 2:08.7avg / 79rpm


Sun 10th 

Row 5 x 1000m / 2min rest

Sat 9th

5k Row - 20:14.0 , 2:01.4avg / 20spm

Fri 8th 

Skierg 5 x 1000m / 2:00rest

Again, I haven't been tracking things as sickness and life got in the way.

Current situation... left knee medial ligament is still recovering, I'm back lifting reasonable weights but it still doesn't feel jiujitsu ready. Work has been crazy, sleep poor / stress high. Just fitting in training where I can. 

Mar - I decided to do the concept2 mudseasonmadness challenge (5k per day for 25 days)

Thu 7th 

noon...
A. Deadlift 3 x 3 160kg
B1. Weighted Chins 4 x 3 17.5 / 22.5 / 22.5 / 22.5 
B2. DB Pullover 4 x 12 27.5
C1. Seated DB Press 4 x 10 17.5kg dbs
C2. Facepulls 4 x 12
D. Barbell 21's x 2

evening
5k Skierg - 20'48.9 - (2'04.8 / 26 avg)


Wed 6th

5 rounds of
Front squat x 3 into 2k bikerg

Did 100kg for the first set then dropped it to 90. Held around 4'05 for all 2k efforts