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27dec

BJJ
open mat 90 mins (9x 6 min rounds)
 
Last edited:
28dec

Deadlift
150 x 2 x 1
x3 x 7

Pullups/dips
12kg x 4/4 x 3

Had to rush and cut this one short.
 
2jan

BJJ 1 hr


Later..
Squat 120 x 3 x 8

Bench 70kg/pullups
10/10 x 3
 
5jan

deadlift
150 x 3 x 6
x 10 x 1

push press
70 x 5
75 x 2
70 x 5
 
8jan

Squat
150 x2 x 2
100 x 10

Pullup
24lg x 2 x 3
 
9jan

Bench
85 x 2 x 8

Conditioning
50 each:
Cal ski
Pullup
Push press 50kg
Squat 50kg
Hr push up
Kb swing 32kg
 
12jan

Deadlift
170 x 2, 2, 7
110 x 15 doh

Incline bench/pullup leg raise
60kgx5 / 5 x 3
 
14jan

bench
85 x 2 x 7
x 4 x 1

pullup
up to 24kg
20kg x 2 + max bw(4-6) x 3

Dips
bw x max x 3

AB
40 cal x 3, complete rest
 
16jan

squat
125 x 2 x 8

seated db press, curls, hammer grip delt raises
 
18jan

deadlift
160 x 2 x 8
100 x 20 doh

ohp
40 x 10 x 3
 
22jan

Squat
125 x 2 x 7
x3 x 1

bench
85 x 2 x 6
x 3 x 2

Rows / pullups
light x volume
 
24jan

TGUs up to 28kg

push press
75 x 1
60 x 8 x 2

pullups
12kg x 5 x 5

left elbow feels like shit
 

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