Week of Monday 05102020

Started new role on the 12th so as always things like voluntary blogging took the hit when things got busy!

Ongoing focus on the foundation lifts and practicing Jujitsu.

Goal is to keep progressing gradually while remaining as injury and illness free as possible!

Monday

Back Squat 5*8@125kg – Volume PB at this weight ๐Ÿ™‚

Bench press 4*10@80kg

Jujitsu – 2 classes – NoGi + Gi

Tuesday

Jujitsu class + long walk

Wednesday

25 mins moderate assault bike

4*10 single arm dumbbell press @20kg – combining shoulder and core work (2 sets each arm)

4*10 lateral KB swing @16kg (4 sets each arm)

Thursday

NoGi Jiu Jitsu and lunchtime

Park workout

6 rounds; 10 pull ups, 10 dips, 10 leg raises (4 sets pull ups, 2 sets chin ups)

Friday

Assault bike with gumshield in – getting used to wearing it + breathing

5 mins steady – 5 mins fairly hard – 2 mins steady – 3 mins hard – 5 mins steady – 30 seconds all out – few mins cool down

Kettlebell Rows – 5*10 each hand@32kg kettlebell

Two handed kettlebell row + straight leg deadlift @32kg – 15+10 reps *3 sets

Saturday

All the fun with Mollie ๐Ÿ™‚

Sunday

Squat – Bench – Deadlift day

Squat – 5@100, 5@120, 5*5@135kg (up to 120 beltless)

Bench – 8@80, 6@90, 4@100, 3*3@110kg

Deadlift – 5@120, 5@140, 5*5@150kg – dead stop – slight pause between reps to reset and guarantee no bounce.ย  All beltless.

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