BJJ - Strength & Conditioning - Recovery

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Sun Jul 29, 2012 6:09 am

JULY 29 2012

R E S T
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Mon Jul 30, 2012 5:32 am

JULY 30 2012

Warm-up: 3
15 minutes

Workout: STRENGTH

A Standing Ab Wheel Roll-out Progression [Ramp, first step]
S: 4
R: 5
Rest: 90s b/ts sets

B 1-Arm DB Clean & Jerk (41kg) [Floor]
S: 4
(34kg) x 4/4
(41kg) x 4/4
(41kg) x 4/4
(41kg) x 4/4
Rest: 90-120s b/t sets

C1 Weight. Chin-up (25kg) [5,5,4, BWx12]
C2 Weight. Bar Dip (25kg) [6,6,6, BWx11]
S: 3 + 1
R: C1 = 5, C2 = 6
Rest: 120s b/t every set

D Alternating DB Lunges [carry position]
S: 4
(2x21kg) x 6/6
(2x25kg) x 6/6
(2x25kg) x 6/6
(2x25kg) x 6/6
Rest: 90-120s b/t sets

CORE
1.) Hanging Knee Up x 10
2.) Rotations Into Arch Using The Wall x 5/5
Repeat x 3
Rest: 60s b/t sets

Note: Definitely not my best day! Decided that there was no benefit for me to do fourth set in Chin-up & Dip portion because everything felt heavy as house.
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Tue Jul 31, 2012 4:05 am

JULY 31 2012

Flu
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Wed Aug 01, 2012 4:19 am

AUGUST 1 2012

Flu & fever
(only half a day at work, then sleep and rest. Right now, health is pretty distant!)
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Sun Aug 05, 2012 1:03 am

AUGUST 2-5 2012

REST / Flu

Note: This thing just wont go away!
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Mon Aug 06, 2012 8:07 pm

AUGUST 6 2012

Flu

Cant seem to get rid of this bugger, but tomorrow I am going to train.
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Tue Aug 07, 2012 6:43 am

AUGUST 7 2012

Warm-up: 3
14.20 minutes

Workout: STRENGTH

A Standing Ab Wheel Roll-out Progression [Ramp, First step]
S: 4
R: 5
Rest: 90s b/t sets

B1 1-Arm DB Snatch [Floor]
(34kg) x 4/4 reps
(41kg) x 3 sets x 4/4 reps
B2 HSPU [against wall] (8,5,3,2)
S: 4
R: B1 = 4/4, B2 = Quality set
Rest: 120s after B1 + B2

C Weighted Chin-up (30kg)
S: 4
R: 3
Rest: 120s b/t sets

D BB Front Squat
(60kg) x 8
----------
(80kg) x 5
(80kg) x 5
(80kg) x 5
Rest: 120s b/t sets

CORE
1.) DB Deadlift Twist (37kg) x 6/6
2.) Knee-to-Opposite Elbow x 10/10
Repeat x 2
Rest: 60s b/t sets

Note: Cut the core portion to two sets instead of three because of the flu and sickness I have had for a week now!
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Wed Aug 08, 2012 5:29 am

AUGUST 8 2012

A Handstand Hold [against wall]
S: 3
R: (64s, 45s, 30s)
Rest: 30s b/t sets

B Pull-up [doorway bar]
S: 5
R: 10,9,5,5,5
Rest: 30s b/t sets

C Kneeling Slide out
S: 4
R: 12
Rest: 30s b/t sets
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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NeilD
Posts: 1790
Joined: Sat Aug 30, 2008 1:52 am
Location: Sunderland, England
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Re: Strength - Conditioning - Recovery

Postby NeilD » Thu Aug 09, 2012 12:01 am

Your pullup strength is really progressing well buddy isn't it!
"Through adversity, there is redemption"
BJJ Globetrotters

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: Strength - Conditioning - Recovery

Postby Little "GPP" » Thu Aug 09, 2012 9:11 am

NeilD wrote:Your pullup strength is really progressing well buddy isn't it!


Thanks, mate. I wouldn´t go that far "progressing well", but I think it is slowly progressing, thanks for noticing.

Whats up with that sandbag of yours? Have you made a new one for yourself?
Man, 40-50kg sandbag in ICT workouts = a KILLER!
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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