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.