7/9

3 mile run. Pretty easy workout.

7/10

Pull ups 3 x 10, 1 x 4 switch grip pull ups
Dumbell goblet squat 4 x 7 x 60lbs
Assisted OAPushups 4 x 5
KB Swing 4 x 10 x 70lbs


7/11

Deck of cards workout
Red Hindu pushups (Switched to regular half way to go faster)
Black Hindu squats


7/12

Decline OAPush up 4 x 10
Partial Pistol 4 x 7
Weighted pullups 4 x 3 x 45lbs
Slider hamstring 4 x 12

7/13

Starting back squats. Still learning technique.
Squat 3 x 10 x 65lbs
Deadlift 2 x 5 x 135lbs, 2 x 5 x 185lbs
One arm bench 2 x 7 x 55lbs, 2 x 7 x 50lbs.


7/15

3 mile run
hill sprints x 5 with 10 pushups at top of hill.

7/16

Assisted pistols 4 x 5
OAPushup progression 4 x 5 left & right
one leg slider hamstring 4 x 5
weighted pull ups 4 x 3 x 45lbs


7/17

burpees 30 sec
mountain climbers 30 sec
jumping jacks 30 sec
burps 30 sec
split jumps 30 sec
chinnies 30 sec
rest 60 sec

completed 4 rounds


7/18

A1: dips 4 x 10
A2: swings 4 x 12 x 70lbs
B1: bent over row 4 x 7 x 95lbs
B2: partial pistols 4 x 6
C1: hanging leg lifts 2 x 10
C2: russian twist 2 x 6 left & right x 10lbs
L-sit progression
shoulder rehab: 20 front raises, 20 side raises, pull up bar hang 2 x 30sec

7/19

10 burpees
20 lunges
30 squats
60sec rest
5 circuits

8 pull ups
15 power overs
10 kb swings with 45lbs
rest when needed
5 circuits

7/20

started pre req fsp
plank 60 sec
reverse plank 60 sec
hollow hold 1 x 40 sec, 1 x 20 sec
arch hold 2 x 30 sec
support hold 2 x 30 sec
chin up dead hang 2 x 30 sec

back squat: 1 x 10 x 75lbs, 1 x 10 x 95 lbs, 1 x 7 x 95lbs (need rack)
OA bench: 4 x 8 x 55lbs
hammer curl: 4 x 10 x 30lbs


7/22

Thinking of starting gymnastic bodies wod. Been doing Ross's never gymless for 3 months. Although my conditioning has gone through the rough, I have started to notice some over use injuries, mostly shoulder, elbow, hip and knees, from the ICT. I'm pretty wishy washy in regards to changing a routine. I like to stick to what works and Ross's principals do work. Will try to keep accurate log of GB WOD to monitor how it effects fighting ability. Don't have all equipment required for WOD so will incorporate Never Gymless with GB. This will either be really good or really bad.
pre req FSP
Assisted pistols: 2 x 5
slider sing leg hamstring curl: 2 x 5
leg lifts: 2 x 10
70lbs KB drag: 2 x 60m
completed 2 rounds. Had to stop because of little one.


7/23

pre req FSP
1 x 10 cast wall walk
1 x 5 pike box press HeS (legs bent)
1 x 10 straddle box press HeS (legs bent)
walking HeSPU ladders (did pike press on 2 boxes progressively increasing in height. 5 rounds of two rungs.)
2 x 10 wrist pushups.

Wrist are a little sore. Comes from the hundreds of pushups over the last few months. Pushups are almost effortless now save the sore wrist.

7/24

pre req warm up
5 min rope skipping
4 x 2min skill hitting bag
4 x 1min power hitting
6 x 30yd sprints


7/25

15' senders
16 squat jumps
15' senders
10 box jumps
15' senders
5 depth jumps
2 min rest
4 rounds

pre req (forgot to do it as warm up)

weighted pike stretch with 45lbs

Good workout after sparring. Pretty tough doing leg work after receiving leg kicks.

7/26

3 sets of Assisted MU, L-sit press shoulder stand, ring dip, negative MU down to an inverted hang, hanging L-sit, 360 Pull.
5×10 seconds tuck FL
5×10 seconds PL Lean
5×10 seconds German Hang
2×10 Wall Extensions.

Getting alot of flexibility from the german hang.


7/29

Completed 3 sets of each:
1 Embedded GH + 5 inverted Pulls
1 Embedded L-sit + 5 Tempo Dip (2-4-2)
1 Embedded FL tuck + 5 Tempo Undergrip tuck HLL
10 Bridge Wall Walks

Bridge wall walks were really difficult. I have zero flexibility in my back. Probably from years of pull ups and swings.


7/30

Completed four rounds:
2 x 3 sec Tuck PL/ 3 sec L-sit
3 pike HSPU
2 x 3 sec Tuck PL/ 3 sec L-sit
5 ring Dips
2 x 3 sec Tuck PL/ 3 sec L-sit
10 PPP
2×10 Wrist Pushups

Sparring feels pretty good. Notice increase in punching power from doing rounds of power punches like Ross suggests. Flag football starts for my boy. Sparring will have to be put on back burner. Already starting to feel unmotivated. It may be hard to work at a goal without the goal.

8/1

Pre reqs
Performed 3 rounds of the following:
5 RLL
10 Jumping Lunges
5 Back Extensions
2 x 40m Sprint
Finished with 3 x 10 hip extensions

Seemed like a pretty easy workout. Not too much volume for legs. I guess it all evens out at the end.


8/2

Pre reqs
2 Leg Lift Circles
1 x 10 Cast Wall Walks
2 Leg Lift Circles
1 x 5 Pike Box Press HeS (knees tucked)
2 Leg Lift Circles
1 x 10 Straddle Box Press HeS (knees tucked)
4 min rest
8 cycles of Wall HS (30 sec on, 45 sec off)
Finished with 2 x 10 Wrist Pushups

Been practicing the MU. Started jumping into the muscle up on a low bar as opposed to just pulling really hard to get up there. The mechanics are different. I highly recommend training through the entire ROM for the MU. Came close today to full MU.