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Wednesday June 25

Lunchtime weights session (50 minutes)
- warmup (12:00)
2km airdyne (4:00)
mwod

- i. pushups 5 x 12
ii. neutral chinups 5 x 6

Tuesday June 24
Two sessions in the evening after work.

#1: wrestling practice with Brad (50 minutes)
Hand fighting focus, given my sore foot. worked on 2-on-1s and underhooks.


#2: GPP at...

Monday June 23
Three workouts for the day.

#1: S&C at lunch (55 minutes)
- warmup (15:00): 3km airdyne (5:30), mwod

- Military Press bar x 12, 65lbs x 6, 95lbs x 5, 100lbs x 5, 110lbs x 3,...

June 22 Sunday
Two sessions for the day. Up relatively early (for a Sunday anyway) and went straight to the gym.

#1: wrestling drilling (60 minutes) with Fred

Good work. No shots again, but...

week recap

Total training volume: 380 minutes (6.33 hours)
Up 22.6% from the week before.

2 wrestling drilling sessions, 3 S&C sessions, 2 GPP sessions, and 2 mobility/stretching sessions.
...

Thursday 19 June
Long day at work.
Only managed to get in 15 minutes of mobility work at home before bed (hip mobility stretches & foam rolling).


Friday 20 June
Drilling session with Marc...

Wednesday June 18

Two decent sessions for the day. Havent' done two-a-days in weeks.

#1: S&C session (50 minutes)
- warmup (13:00)
3 x 1:00 jump rope (double leg hops)
w/ mobility work in...

Tuesday June 17

Pretty busy at work, plus a dinner appointment in the evening, meant I couldn't get away to the gym. Only managed to get in 10 minutes of stretching before bed. Worked on my...

Monday June 16

Lunchtime weights session for the day. Didn't get very good sleep last night but I'm pretty motivated these days with training, so had no issues with my energy levels.

S&C...

Sunday June 15
Popped by the gym in the afternoon for a quick drilling session. Worked on my own for 45 minutes.

- warmup
Shoulder mobility work
3km airdyne (5:15)

- shadow wrestling x 3:00...

Saturday 14th June
Attended a two-hour wrestling seminar at 4pm. Went through takedowns as well as folkstyle ground work.

Had to sit out of the situational work and live goes at the end because...

Friday 13th June

Training at lunchtime.

S&C session (60 minutes)
- warmup (16:00)
3km airdyne 5:45
shoulder stretching (exercises from the video below)
hip stretch

Busy few days at work. Only managed to fit in short workouts at home before bed.

Tuesday 10th June (20 minutes)
Stretching + pushups 5 x 10

Wednesday 11th June (10 minutes)
5 sets x (i) 10...

Monday 9th June

Another long day at work.
Did a poor job with my diet and hydration today - starving by the time I finally made it to the gym.
Good effort at the gym though (upper body...

Sunday 8th June
Evening workout (calisthenics) post-(early) dinner

GPP session at home (30 minutes)
1. Bodyweight squats 5 x 20

2. Glute bridges 3 x 10

3. Toe touches 5 x 20

Saturday 7th June

S&C session @ 3:15pm (70 minutes)
- warmup (20:00)
3km airdyne 5:22
mwod - hips, lats opener

- Deadlifts
bar x 6, 95lbs x 5, 135lbs x 5, 160lbs x 5, 180lbs x 8

Friday 6th June

Very long day at work again - only managed to fit in 10 minutes of stretching before bed.

Thursday 5th June 2014

GPP session today at lunch (40 minutes total)

20:00 on cross-trainer, kept heart rate between 120-140bpm (1.08km)

20:00 mobility drills and foam rolling

Nothing...

June 4th Wednesday

First proper workout since my competition on Saturday (been just doing mobility/stretching the past three days). Still working on the 531 template, my 6th cycle now. Maxes as...

Update: 5th June
Since my last post in mid-January, I received my blue belt in brazilian jiu-jitsu on 5th April. I have also shifted my focus to freestyle wrestling pretty much exclusively, having...