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 Post subject: BJJ - Strength & Conditioning - Recovery
 Post Posted: Mon Jun 30, 2008 2:25 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 1
7:30 pm

Workout 1
26 Kg KB Snatch left hand
26 Kg KB Snatch right hand
Kipping Chest ups
reps: 21, 15, 9

time: 9min 29s :(

20 min break

Workout 2
20 x BB Overhead Squat 30kg
10 x Kneeling Ab wheel rollout
20 x Box Jump 24"

15 x BB Overhead Squat 30kg
15 x Kneeling Ab wheel rollout
15 x Box Jump 24"

10 x BB Overhead Squat 30kg
20 x Kneeling Ab wheel rollout
10 x Box Jump 24"

Time: 9min 13s


Last edited by Little "GPP" on Tue May 06, 2014 8:50 pm, edited 7 times in total.

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 Post subject:
 Post Posted: Tue Jul 01, 2008 2:44 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 2
REST!! All day...


Last edited by Little "GPP" on Thu Jul 03, 2008 12:38 am, edited 2 times in total.

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 Post subject:
 Post Posted: Wed Jul 02, 2008 11:52 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 3
Feeling a bit tired,...

Workout of the Week 38

"Shootsfatter" If I remember correct...

A1 15 x Pull-ups

(B1-B3 16kg KB) next one I have is 26kg and that´s too much for me for this workout
B1 15 x Hang Cleans (per arm)
B2 15 x Snatches (per arm)
B3 15 x Swings (per arm)

C1 15 x Ring Pushups

Repeat B1-B3

Run/Jogg to stone/rock 20 meters

D1 20 x Stone/rock Jumps 31"in = 79cm

Run/Jogg back 20 meters

Rest 60 seconds

3 Rounds = (Repeat 3 times total)

Times:
1 round 9:49 Pull-ups
2 round 11:42 Kipping chest ups
3 round 13:46 (calluses really bothered me!!) Kipping chest ups
35min 17s + 3 min all the breaks

Thanks Shoot!! Nice Little Workout!

25 year old dude was soaking wet after this one... 8)


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 Post subject:
 Post Posted: Thu Jul 03, 2008 2:25 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 4

Rest day. Again. I really need to start working out in the morning.


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 Post subject:
 Post Posted: Fri Jul 11, 2008 3:48 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
Too much REST DAYS, but...

DAY 5 July 10 2008

Magic 50
26kg KB for swing and snatches
45s rest between rounds


DAY 6 July 11 2008

EIT
1 Burpee + Hill sprint + Jogg back down
2 Burpees + Hill srint + Jogg back down
.
.
.
10 Burpees + Hill sprint + Jogg back down

15 min walk to local gym (by the way, one year membership costs 40€!!)

CORE CIRCUIT#

3 Rounds
3 x Turkish-get-up per arm (BB=20kg)
10 x Kneeling Ab wheel roll-out
15 x Russian twist with 15kg plate and feet under DB´s
1min break between rounds


Last edited by Little "GPP" on Tue Dec 07, 2010 8:14 am, edited 2 times in total.

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 Post subject:
 Post Posted: Sat Jul 12, 2008 3:38 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 7 July 12 2008

Strength training workout

A 32kg DB Snatch 4x3(per hand)
45s break between sets

B Sandbag C&P 45kg 4x5
45s break between sets

C1 RDL 60kg BB 4x8
C2 Knee jump 4x5
45s break after C1 and C2

D1 One hand BW row on BB feet on box 5x3(per hand)
D2 Clapping Pull-ups 3x5 & 2x3
45s break after D1 and D2


Finisher: 30 x Renegade-Man-Maker 2x10kg DB


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 Post subject:
 Post Posted: Sun Jul 13, 2008 1:25 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 8 July 13 2008

Rest day


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 Post subject:
 Post Posted: Mon Jul 14, 2008 12:34 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 9 July 14 2008

My ankle is busted so I can´t do my GPP workout until tomorrow.


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 Post subject:
 Post Posted: Tue Jul 15, 2008 2:40 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 10 July 15 2008

GPP Workout #1 from II

and

Core circuit
5 x Standing double wheel rollout (against wall)
15 x V-Ups
15 x Supermans
15 x Side crunch
High rep set of chinnies
3 Rounds
Minute break between rounds

Plank: 1min 16s

My new GOALS:
1. 15 x Extended range handstand pushups
2. Standing double wheel rollout

I have got to work on those!!!!


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 Post subject:
 Post Posted: Wed Jul 16, 2008 12:55 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
DAY 11 July 16 2008

Rest day. Ankle still busted.


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