So, another 2 days, another 2 sessions.
For the time being I have decided to go with a four day cycle of training, until I get into a regular working shift I figured this was a pretty solid option.
Day 1 - General conditioning - focusing on cardiovascular fitness and strength endurance.
Day 2 - Strength: Snatch work / Lower body pulling / Upper body vertical push & pulling + gymnastic/core
Day 3 - Strength: Clean work / Lower body pushing / Upper body horizontal push & pull + gymnastic/core
Day 4 - Rest / BJJ drills
So after my Run up tunnel mountain on Friday, yesterday was my Day 2 strength session.
1. Barbell Hang Power Snatch x 4 + OH squat x 1 (x 4 sets)
2. Deadlifts 4 x 12
3a. BB OH press 3 x 8-10 (intended to do more reps but the weight suprised me)
3b. Rope assisted one-arm pull ups 3 x 5-6 per side
4a. Hollow body rocks 4 x 15-20 reps (would usually do for time but forgot timer)
4b. Arch rocks 4 x 15-20
4c. Handstand practice 4 x 1
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Then there was today's session:
1. Hang Power Clean 4 x 5
2. Front squats 4 x 12
3a. Weighted dips 3 x 12
3b. DB one arm row (w/ pause at top) 3 x 12 per side
Bit of a short workout today, I finished off with a few BJJ mobility exercises but apart from that I called it a day. Coincidently, while playing around I created (or discovered) a nice little BJJ drill (video coming soon).
So... Rest day tomorrow, general mobility work with some specific mobility for my shoulders and thoracic, then I will be trying out some more BJJ drills, will let you know what work and what doesn't.
Keep training hard.