All the Latest Training

Hi Guys & Girls,

An update on my latest training and a some news.

Below is what I have been doing for the last couple of weeks; the strength training continues with some horrific conditioning sessions and quality BJJ sessions.

As always I will continue updating the blog with new articles, however you might notice that there will be a break in my sessions updates, this is because I am taking an extended rest period while I have family visiting me here in Canada.  I am using this as an opportunity to let my body recover from the heavy workload I have been putting it under.  I will be doing lots of hiking in this time, trying to keep my diet clean and nutritious and doing SMR (Self Myo-Facial Release) work and stretching to help muscle and soft tissue recovery.

So...here is the latest training.

Tuesday 19th March:
Conditioning

100 Rope Turns
10 Burpees (full technique with a press up at the bottom, no sprawling burpees)
10 Press ups
10 Bodyweight Squats
10 Pull ups

x 10 Rounds (for time)

My P.B. for this session is 25min 17 sec,
this time it took me 26min 15, less than a minute slower and quicker than my second fastest time.
It was really tough, I was feeling tired when I started but I am happy with the result.

I really recommend trying this one yourself, it is simple and can be scaled down to suit your fitness level,
e.g. just do 3 or 5 rounds for time!
Just stay strict on your form for each rep, if not, you are only cheating yourself!

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

Wednesday 20th March:

BJJ session x 90 mins

@ Canmore Fight Club

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

Thursday 21st March:

Rest Day

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

Friday 22nd March:

Strength

1) Snatch stages - no weight, just dowel rod (for technique - teaching a friend)

2a) 2DB Step ups (high step) 4 x 5ps

2b) Resistance band face pull to external rotation 4 x 20

3a) Back Lever (flat tuck on bar) 3 x max

3b) Front Lever (flat tuck on bar) 3 x max

4a) One arm Pull ups (R.band assisted) 3 x 4ps (alt.)
4b) Butterfly sit ups (with pad under low back and R.band) 3 x submax

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

Saturday 23rd March:

Strength

1a) Flat BB Bench press (normal grip) 4 x 2-5

1b) Explosive Press ups 4 x 5

2a) Pause Deadlifts 3 x 10

2b) Straddle L (on box, low, straight leg)

3a) Revers Hypers (S.ball) 2 x 12

3b) S.ball Oblique crunches 2 x 15ps

3c) Nordic curls 2 x 8

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

Sunday 24th March:

Rest Day

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

Monday 25th March:

Conditioning (Partner session)

Rower Intervals - Row for 1 minute and record average power output in watts

Rest 3 minutes

x 5 sets

Rest 5-10 Minutes

Burpees (full with press ups) x 30 sec

Fireman lift and carry (swap sides each 10 meters) x 2 mins

Bear crawl x 30 sec

Rest while partner works

x 3 sets each

This was a great session, working with a partner is fantastic and allows you to do great exercises like the fireman's lift and carry that you simple could't do on your own.

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

Tuesday 26th March:

Strength

1) Clap pull ups x5, x4, x3, x2, x1

2a) One arm BB rows 4 x 5ps

2b) Symmetrical Deadbugs 4 x 30 sec ps

3a) 2DB split squat 3 x 8-12ps

3b) Handstand to lower 3 x 5

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

Wednesday 27th March:

BJJ Session x 90 mins

@ Canmore Fight Club

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

Thursday 28th March:

Rest Day

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

Friday 29th March:

Rest Day

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

Saturday 30th March:

Conditioning

5 Power Clean & Jerk

6 Pull ups (kipping allowed)

7 Burpees (full w/press up and lateral jump over bar)

12 Star Jumps

Start a new round every 2 minutes for a total of 10 rounds (20 mins)

GREAT SESSION!

I managed to increase on last time I did this by doing 6 pull ups in each round instead of 5

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

Sunday 31st March:

Strength

1) 1 DB Swings (2 Hands) 3 x 15

2a) Deadlift (normal) 5 x 5
2b) Overhead BB Shrugs 5 x 10-12

3a) Planche (flat tuck) 3 x 2 (max)
3b) BB one hand Overhead press 3 x 12ps
3c) The Flag 3 x 5

4a) BB Wide grip bench 3 x 15
4b) DB Windmill 4 x 5-6ps

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

Monday 1st April:

Rest Day - With 3 hour hike

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

Tuesday 2nd April:
Strength

1) Hang Snatch 3 x 3

2a) 2DB Bulgarian Split squats 3-4 x 5ps
2b) R.band Pull aparts 4 x 20

3a) Back Lever 3 x 5 reps (drop into position and back up)
3b) Front Lever 3 x 5 reps (drop into position and back up)

4a) Inverted rows (w/weight) 3 x 10-12
4b) Cable Woodshop (low to high) 3 x 12ps
4c) 2DB Farmers walk 3 x max

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

Wednesday 3rd April:

BJJ x 2 hours
@ Canmore Fight Club

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

Thursday 4th - Sunday 7th April

Family Visiting - Rest and Active Recovery


Keep training hard people, I will be trying to get the odd session in while my family are visiting.

Train hard, live happy
Bradbury