Mon 12th
East Coast , drills and did 2 quick rounds. I was practicing the chain of twist sweeps I was learning off Paul Schreiner, having some success with them - I was micro drilling the hip switch on this with Austin, need to do more of this - adductors were on fire after 10 reps!!
Sun 11th
Day after Xmas party, so just rested!!
Sat 10th
Did the Aware Christmas run in Phoenix Park 5k - 24'01. Not the best time in the world but first time running in over a year (since the meniscus injury), muscles felt quite tight afterwards but no pain! Felt good to be outside and running a bit again.
Fri 9th
SDSC - 500m Row 1'24.4 - PR
*just jumped on cold and went for it, was looking good for a 1'21 but the last 80m I died, definitely feel improvements in my mental 'toughness'
Thu 8th
East Coast - AM
SDSC - pm , Assault bike 10mins -> 136 cals
Monday, 12 December 2016
Wednesday, 7 December 2016
Monday, 5 December 2016
* sleep has been BAD , a few late nights with the impending college assignment...
Mon 5th
A. Assaultbike x 10mins - 129cals
* felt ok at the start, maintained 60rpm, maybe 13cals per min for first 4 mins. Dipped a bit in the middle, finished a bit stronger 63 rpm for maybe last 2 mins...
B. Bench 3 x 3 80kg
Sun 4th
rest
Sat 3rd
East Coast - got a good few rounds in with the gi, (maybe 2 hours down there) decent session. A bit tired, not analysing performance, happy to get time on the mats
Fri 2nd
East Coast - 1 hour rounds (gi). Tough but good, got 2 rounds in with Darragh
Thu 1st
No bjj, too much college work.
Mon 5th
A. Assaultbike x 10mins - 129cals
* felt ok at the start, maintained 60rpm, maybe 13cals per min for first 4 mins. Dipped a bit in the middle, finished a bit stronger 63 rpm for maybe last 2 mins...
B. Bench 3 x 3 80kg
Sun 4th
rest
Sat 3rd
East Coast - got a good few rounds in with the gi, (maybe 2 hours down there) decent session. A bit tired, not analysing performance, happy to get time on the mats
Fri 2nd
East Coast - 1 hour rounds (gi). Tough but good, got 2 rounds in with Darragh
Thu 1st
No bjj, too much college work.
Wednesday, 30 November 2016
Same as before, have been manic with work and college. Have been training, just not tracking things.
** It is worth noting that I haven't started up yoga since my injury and my back is feeling really stiff...
Tue 29th
East Coast nogi - 4 x 9min rounds
Mon 28th
A. Bench 3,2,1,3,2,1 70,75,80, 77.5, 82.5, 87.5
B 3rounds of
1min KB Swing 24/28/24kg
1min Assault bike 19,19,18cals (68-70rpm)
Sat 26th
Open Mat East Coast 8 x 6min rounds (gi)
Fri 25th
A. Banded RDL 4 x 6 100kg
arm work
Thu 24th
Nogi East Coast
Wed 23rd
A. Bench - built up to 'heavy' 5 reps 70kg!!! elbow still sore
B. DB Bench 2 x 20 20kg
C1. DB Row 3 x 12/12 25kg
C2. Band facepulls 3 x 15
D. Tricep Pushdowns 3 x 15 28kg
** It is worth noting that I haven't started up yoga since my injury and my back is feeling really stiff...
Tue 29th
East Coast nogi - 4 x 9min rounds
Mon 28th
A. Bench 3,2,1,3,2,1 70,75,80, 77.5, 82.5, 87.5
B 3rounds of
1min KB Swing 24/28/24kg
1min Assault bike 19,19,18cals (68-70rpm)
Sat 26th
Open Mat East Coast 8 x 6min rounds (gi)
Fri 25th
A. Banded RDL 4 x 6 100kg
arm work
Thu 24th
Nogi East Coast
Wed 23rd
A. Bench - built up to 'heavy' 5 reps 70kg!!! elbow still sore
B. DB Bench 2 x 20 20kg
C1. DB Row 3 x 12/12 25kg
C2. Band facepulls 3 x 15
D. Tricep Pushdowns 3 x 15 28kg
Tuesday, 22 November 2016
* Havent been updating this regularly as I damaged my left elbow at the London Open. I've just been doing small bits and pieces to see me get by. I have been able to train bjj for the most part.
Tue 22nd
Noon - East Coast, drilling and 5 x 6min rounds
Evening - Did some conditioning with the SDSC crew
Assault bike partner workout 1 min on / 1min off x 15 rounds
(avg rpm 65-68)
Mon 21st
A. DB Bench 4 x 12; 2min rest 25kg dbs * left elbow still sore here but eased a bit as the sets went on
B1. DB Row 3 x 12/12; 1min rest 25kg
B2. Band facepulls 3 x 15
C. Assault Bike x 10 mins 125 cals
Did the Madrid Open yesterday, didn't go great, had the shits on Friday and have been battling a chest infection, weight dropped to 80kg on the day!! That aside, I still need to work on my aerobic engine...
Tue 22nd
Noon - East Coast, drilling and 5 x 6min rounds
Evening - Did some conditioning with the SDSC crew
Assault bike partner workout 1 min on / 1min off x 15 rounds
(avg rpm 65-68)
Mon 21st
A. DB Bench 4 x 12; 2min rest 25kg dbs * left elbow still sore here but eased a bit as the sets went on
B1. DB Row 3 x 12/12; 1min rest 25kg
B2. Band facepulls 3 x 15
C. Assault Bike x 10 mins 125 cals
Did the Madrid Open yesterday, didn't go great, had the shits on Friday and have been battling a chest infection, weight dropped to 80kg on the day!! That aside, I still need to work on my aerobic engine...
Wednesday, 5 October 2016
Wed 5th Oct
SDSC
A1. RDL 3 x 10; 1min rest 90kg
A2. DB Bench 3 x 10; 1min rest 30kg
B1. DB Split Squats 3 x 10/8; 1min rest 15kg dbs
B2. Chins 3 x 10; 1min rest
C1. GHR 2 x 10; 1min rest
C2. Barbell Row 2 x 10; 1min rest 50kg
* stuck for time to get to college so had to cut session short. Food hasn't been great (or sleep!!) but the weight needs to be down a bit for the London Open. Work is busy too at the moment.
Tue 4th
East Coast - Nogi
drilles take downs and guillotine defence, got 4 rounds in I think.
Mon 3rd
Some beach muscles before work - tried the Assaultbike for 20sec - 17 cals :(
Sun 2nd
East Coast, got a few gi rounds in (4-5??)
Sat 1st
East Coast Open mat (gi)
SDSC
A1. RDL 3 x 10; 1min rest 90kg
A2. DB Bench 3 x 10; 1min rest 30kg
B1. DB Split Squats 3 x 10/8; 1min rest 15kg dbs
B2. Chins 3 x 10; 1min rest
C1. GHR 2 x 10; 1min rest
C2. Barbell Row 2 x 10; 1min rest 50kg
* stuck for time to get to college so had to cut session short. Food hasn't been great (or sleep!!) but the weight needs to be down a bit for the London Open. Work is busy too at the moment.
Tue 4th
East Coast - Nogi
drilles take downs and guillotine defence, got 4 rounds in I think.
Mon 3rd
Some beach muscles before work - tried the Assaultbike for 20sec - 17 cals :(
Sun 2nd
East Coast, got a few gi rounds in (4-5??)
Sat 1st
East Coast Open mat (gi)
Wed 5th Oct
SDSC
A1. RDL 3 x 10; 1min rest 90kg
A2. DB Bench 3 x 10; 1min rest 30kg
B1. DB Split Squats 3 x 10/8; 1min rest 15kg dbs
B2. Chins 3 x 10; 1min rest
C1. GHR 2 x 10; 1min rest
C2. Barbell Row 2 x 10; 1min rest 50kg
* stuck for time to get to college so had to cut session short. Food hasn't been great (or sleep!!) but the weight needs to be down a bit for the London Open. Work is busy too at the moment.
Tue 4th
East Coast - Nogi
drilles take downs and guillotine defence, got 4 rounds in I think.
Mon 3rd
??
Sun 2nd
East Coast, got a few gi rounds in (4-5??)
Sat 1st
East Coast Open mat (gi)
SDSC
A1. RDL 3 x 10; 1min rest 90kg
A2. DB Bench 3 x 10; 1min rest 30kg
B1. DB Split Squats 3 x 10/8; 1min rest 15kg dbs
B2. Chins 3 x 10; 1min rest
C1. GHR 2 x 10; 1min rest
C2. Barbell Row 2 x 10; 1min rest 50kg
* stuck for time to get to college so had to cut session short. Food hasn't been great (or sleep!!) but the weight needs to be down a bit for the London Open. Work is busy too at the moment.
Tue 4th
East Coast - Nogi
drilles take downs and guillotine defence, got 4 rounds in I think.
Mon 3rd
??
Sun 2nd
East Coast, got a few gi rounds in (4-5??)
Sat 1st
East Coast Open mat (gi)
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