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Wednesday 19 June

Another good day of training today.

Lunchtime session: yoga class @ the yoga room (1 hour)

It's something I've wanted to try for a while now. Went for a beginners hatha...

Tuesday 18 June

So far so good, with regards to my lower back issues. Still diligently getting in my extra stretching.



Lunchtime session for the day: Muay thai (60 minutes) at Rush
Felt...

Monday 17 June

mma class @ 6:30pm (60 minutes)

First session in weeks. Lower back felt alright for the most part!

Worked on sprawling on a shot, and then attacking the turtle position...

Sunday 16 Jun

After so many false starts, I hope this time will be different. To start training hard, and smart, again, with my lower back issue behind me.
I have been pretty diligent with my...

Week in Phuket (from 8 Jun to 16 Jun)

Took the opportunity to train at Sinbi Muay Thai. Had a total of four private classes, primarily with Rawee.

Looking forward to going back again in the...

Friday 7 June

63 minutes of S&C

- 10:00 warmup

- 10km on exercise bike, heart rate between 130-150bpm
(21:32)

- Neutral chinups (w/ 90s rest)

Thursday June 6

Went for my first osteopathic treatment today for my lower back. And wow! Definitely felt the difference right away.

Also, got in a good 40 minutes of mobility work in in the...

Wednesday 5 June

Took it easy today.

First session @ noon (65 minutes)
S&C

- warmup (18:00) with jump rope, rehab/foam rolling
- Pullup ladder
1-2-3-4-5

Tuesday June 4

HRV score in morning @ 52.7 (avg HR 70.1)

Training for the day: muay thai @ rush at 11:30am (60 minutes)

First muay thai session in a month! Definitely felt out of sync,...

Monday June 3

Went to the physio's during lunch. Have the go-ahead to start training again, but to take it easier and try to avoid core flexion movements.

S&C session at 7:10pm (72 minutes)
...

Sunday June 2nd 2013

Finally. Had my CFA exam yesterday, big weight off my shoulders now. Time to get back into the routine, get back on track with my training.
...

Thursday 30 May

Trained during lunch
bjj gi class (90 minutes)

Probably too intense for me, or more specifically my lower back. Back tightened up massively after.

Ended up going for a...

Tuesday May 28

Monday: went for a sports massage during lunch, lower back was bothering me a bit again.

Anyways, weights session for the day (50 minutes)

- warmup (13:00)

- Squats
95lbs...

Sunday 26 May

GPP session @ 6:55pm (42 minutes)

movement prep for warmup

did 4 rounds of jump rope 2:00, with shadow boxing and rest periods thrown in.

finished with off mobility WOD...

Friday 24 May

first session: S&C @ 12:20pm (62 minutes)

- warmup (16:00), with mwod, jump rope and movement prep

- Box squats
95lbs x 5, 115lbs x 5, 135lbs x 3, 145lbs x 3, 145lbs x 3

-...

Tuesday 21 May

S&C session
@ 12:25pm (55 minutes)

- warmup (16:00)
500m row (1:47), mwod + foam rolling

- Deadlifts
135lbs x 5, 155lbs x 3, 165lbs x 3, 185lbs x 3, 210lbs x 5

Sunday 19th May

boxing @ 4:10pm (45 minutes)

Did a quick session on my own in the afternoon.
Warmed up via jump rope & shadow boxing (3 rounds, 2:00 on, 1:00 off)

Then, 3 rounds of heavy...

Saturday 18 May

S&C session (57 minutes)
-warmup (22:00), including 2:00 jump rope, movement prep, 8 sets x low intensity plyos

- Squats
95lbs x 6, 135lbs x 5, 150lbs x 5, 160lbs x 3, 185lbs...

Thursday 16 May
quick extra session in the gym with Shrey
mma (45 minutes)

worked on light stand-up sparring first, then finish with no-gi rolling.

Wednesday 15 June

strength training @ 12:30pm (57 minutes)

- warmup (10:00)
- 4 sets of line hops

- Box squats
95/6, (115lbs) 5 x 5