Wednesday 24/10/12
Strength 1
1) Hang Snatch 3x4 + 1x3 ( up to about 47.5kg)
2) Deadlift 4 x 12 (up to 90kg)
3a) 1 DB Overhead press 3 x 10-12 per side
3b) Assisted 1 arm Pull ups (using rope attachment) 3 x 6 per side
4a) L / Y / W shoulder exercises 3 x 15 each
4b) Handstand practice 3 x max
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Friday 26/10/12
Strength 2
1) Hang power Clean 5 x 5 (55-60kg)
2) Front squat 4 x 12 (up to 50kg)
3a) See-saw DB chest press 3 x 12 per side
3b) Bodyweight rows (feet elevated - pause at top) 3 x 12
4a) L-sit 5 x submax
4b) Planche hold (tuck) 5 x submax
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Saturday 27/10/12
Recovery / Drills
Solo BJJ drills x 1hr
Swiss ball work:
- S-passes
- Low squat
- Kneeling balance
- Knee on belly balance
- Parachute position
+ transitions and general movement
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