So. The new training plan has begun!
Here are the first couple of weeks of training.
As I said last time, the program should make a bit more sense now that you can see it fleshed out.
Any questions, drop a comment.
I realise that this entry makes fairly dry reading but I have some good inspirational posts coming up so stay tuned.
Tuesday 1st January 2013:
Rest Day - also a long day at work
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Wednesday 2nd January:
Conditioning
BB Complex
3 Bent Over Rows
3 Hang Cleans (full receive if possible)
3 Push press
3 Squats
3 Bar facing burpees with Deadlifts
x 6 mins complete as many rounds as possible
Rest 3 mins
x 3 sets
Using a 45kg bar
1st Set - 4 rounds
2nd Set - 5 rounds
3rd Set - 5 rounds
Nice little conditioning session.
I decided to put this one together because I was disappointed with performance on the barbell complex I did on 31st December. I believe that barbell complexes are excellent conditioning for grappling so I am determined to do more work with them, this was one such attempt.
I think in future sessions I might separate the Deadlifts and Burpees and hopefully add more weight.
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Thursday 3rd January:
Strength
1) 1 DB Snatch x5ps, x4ps, x3ps, x2ps, x1ps (with 55lb / 55lb / 60lb / 65lb / 75lb)
2) Barbell Split Squat 4 x 5ps 60kg/70kg/80kg/80kg
3a) Weighted Pull ups (wide grip) 4 x 8-12 (bodyweight+20lb) achieved 12, 10, 9, 8 reps
3b) Cable face pull to external rotation 4 x 15
4a) Manna - middle split hold (MSH) bent legs 4 x max
4b) Planche (flat tuck) 4 x max (8-10 sec)
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Friday 4th January:
Strength
1) Clap press ups (behind back) 4 x 5
2) Incline BB Bench press (wide grip) 5 x 4-5 (60kgx4, x5, x4, x4)
3a) Back lever (flat tuck - bar) 5 x 10 sec
3b) Front lever (straddle - bar) 5 x 10 sec
4a) Cable pull-throughs 3 x 12 (42.5 - 52.5 weight on cable) - not sure if effective
4b) Standing cable rotations 3 x 10ps (27.5 - 37.5 weight on cable)
5a) Swiss ball Hamstring curls (single leg) 3 x 10
5b) Headstand Reverse leg lifts 3 x 8
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Saturday 5th January:
Rest Day
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Sunday 6th January:
Conditioning
- Lateral (bar) jump Burpees
- Hang power clean & press
x Tabata intervals for 6 minutes
NO REST
Crosstrainer x 5 mins (Level 15) - Max distance covered. Covered 1.25km
REST 5 mins
ROUND 2
- Pull up to press up
- Box jump Burpees
Crosstrainer - Covered 1.31km
ROUND 3
- 1 DB Snatch (25lb/30lb) - Too light
- Swiss ball BJJ drill (chest / back control)
Crosstrainer - Covered 1.41km
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Monday 7th January:
Strength
1) Split Jerks 4 x 3 (50kg / 60kg / 65kg / 65kg)
2) Rack Pulls (Deadlifts) normal stance - pulling bar from just above knees 3-5 x 1-5
120kg x 4 / 125kg x 4 / x5 / 130kg x 5
3a) Handstand to lower (Lowering chest down to floor in controlled fashion) 3 x 3
3b) Straddle L (one hand centre) 3 x max (about 5 sec per side)
4a) Overhead BB press (normal/normal grip) 3 x 8-12 (42 - 47kg)
4b) Hanging leg lifts (side to side) 3 x 8ps
5a) 2 DB flat chest press 3 x 10-15 (2x55lb - 60lb)
5b) 1 DB Windmill 3 x 6ps (40lb) - increase weight next time
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Tuesday 8th January:
Rest Day - Unplanned.
I was meant to be doing BJJ at the Canmore fight club but class was cancelled so I had an unscheduled rest day.
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Wednesday 9th January:
Conditioning
Progressive Hills
Treadmill set at 6mph and 0% incline for 1 minute
Then increase the incline by 1% every 20 sec until failure
- 1st Round - I beat 15% incline (max machine can go to)
1 minute recovery at walking pace
- 2nd Round - 6.1mph beat 15%
- 3rd Round - 6.2mph beat 15%
Rest 5 minutes (roughly)
Tabata intervals on the Rower (Level 10) x 4 minutes
Covered between 94 - 102 meters per interval
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Thursday 10th January:
Strength
1) Clap pull ups (clap in front - Overhand, normal grip) 4 x 5
2) 1 DB Rows (Hands & knee on bench - try to pause at top) 5 x 5ps @ 100lb / 45kg
Max DB - need more weight
3a) Planche practice 4 x 2 (max time - 8-10 sec) 30sec between reps
3b) Back Squats (normal stance) 3 x 12-15 60kgx15 / 65kgx13 / x15
4a) The Flag 4 x 5
4b) 2 DB Overhead walking lunges 4 x 8ps (2x35lb / 16kg)
5) Farmers walk 3 x max distance (2x85lb DBs)
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Friday 11th January:
Strength
1) 1 DB Swings (2 Handed) 3 x 15 (60lb / 70lb / 70lb)
2) Sumo Deadlifts (mixed grip) 5 x 4-5 (83kgx5 / 100kgx4 / x5 / 105kgx5 / 110kgx5)
3a) Back lever (flat tuck - bar) 4 x max (aim for 11 sec)
3b) Front lever (staddle / flat tuck - bar) 4 x max (aim for 11 sec)
4a) Handstand to lower 4 x 4
4b) See-saw DB press (flat) 4 x 8-12ps (2x60lb - x12ps / x10ps / x8ps / x8ps)
4c) Dips 4 x submax x9 / x10 / x8 / x10
- 30 sec between exercises and 2 minutes between sets
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Saturday 12th January:
Rest Day
Train hard, live happy
Bradbury
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