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 🙂
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 🙂
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. All beltless.