My Week in training

Hey guys & girls,

Good week of training this week, coming towards the end of this simple program so things will be changing up in a couple of weeks.  A lot of work squeezed in and some different exercises so any questions, just drop a comment below.

Sunday 25th Nov:

Strength session - I have now moved onto the next phase in this current simplistic cycle of strength training, so once again the rep range has gone down slightly, to 6-8 reps for most exercises, and the weights will be going up.

1) BB Hang Clean & Jerk 4 x 3-4 (40kg-60kg)

2) Front Squats 4 x 7-8 (67.5kg-70kg)

3a) Planche practice (tuck/flat tuck) 4 x (5 x 2 sec hold)

3b) L-Sit hold 4 x max

4a) One arm DB row 3 x 8 per side (80-95lbs)

4b) BB narrow grip bench press 3 x 8 (70-75kgs)

5a) Windmills 3 x 5 per side (35lbs)

5b) Handstand practise 3 x max

- - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 26th Nov:

Conditioning session

30 sec intervals (with no rest in between) of:

- Burpees (sprawl, lateral jump, no press up)

- BB Hang Power clean & power jerk (60lbs)

- Star Jumps

- 2 DB Split Snatch (2 x 25lbs)

- T-press ups (2 x 25lbs)

- Mountain climbers

Repeated for 2 rounds (6 mins total)

REST 5 mins

Tabata intervals (20 sec work, 10 sec rest) repeated for 6 mins of:

- Pull up to press up

- BB Landmines (w/10kg plate)

REST 5 mins

Repeat of first set (30 sec intervals x 6 mins)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 27th Nov:

Rest Day - Putting in a long day at work and giving the muscles time to recover and grow!

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 28th Nov:

Strength session

1) BB Snatch 3 x 3 (50-52.5kg)

2) Deadlift 3x8 + 1x6 (110kg - 115kg)

3a) Back Lever practice 3 x (5x2 sec hold) flat tuck / partial straddle

3b) Front Lever practice 3 x (5x2 sec hold) straddle

4) Muscle ups (rings) 3 x 8 (top up each set with pull ups) - achieved 5, 4, 4 muscle ups

5) 1 DB overhead press x 10 + 20 sec hold x3 sets  (lats engaged during hold)

+ BJJ training with partner x 60 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 29th Nov:

Conditioning session

Crossfit session with a training partner. "Fran"

Thrusters (100lbs / 45kg)

Pull ups (kipping allowed)

x 21, 15, 9 reps of each

Completed in 7.27

Rested for a few mins, then

Row x 30 sec (high pace)

Burpees x 30 sec (recovery)

x 6 rounds

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 30th Nov:

Strength session

1) Power Clean 3 x 3 (60-65kg)

2)  Front Squats 2x8 + 2x6 (70kg)

3a) DB Alt. chest press 3 x 6-8 (2x70-75lbs)

3b) Inverted row 3x8 (pause at top)

4a) Planche practice 3 x (5x2sec) (flat tuck)

4b) L / Y / W shoulder exercises 3 x 15

4c) Symmetrical Deadbugs 3 x 30 sec per side

4d) Handstand practice 3 x max

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 1st Dec:

BJJ training (with partner) x 60 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Sunday 2nd Dec:

Conditioning session:

So today I decided to re-test a session from about 6 weeks ago (17th Oct).

10 Pull ups (kipping allowed)

10 DB swings each arm

10 Plyometric (clap) Press ups

10 Knee Tuck jumps

Try not to rest in between exercises, then rest as necessary between sets

Last time I managed to get 10 rounds, this time I got 11 rounds and had 40 seconds spare (so hopefully 12 rounds next time!)

A nice little improvement, happy with that.  But I feel there is more so must push on and try for more next time!

Train hard, live easy

Bradbury