Throws, jumps
-Overhead backwards throw 3 x 3
-Standing broad jump 3 x 3 (best jump 258cm)
5-3-1 Cycle 12 Week 1
-Squats 1 x 5 x 52.5kg
1 x 5 x 65kg
1 x 3 x 77.5kg
1 x 5 x 97.5kg
1 x 3 x 110kg
1 x 2 x 125kg
-Power cleans 5 x 3 x 82.5kg
-Good Morning 1 x 5 x 57.5kg
1 x 5 x 65kg
1 x 5 x 75kg
-Saxon side bends 1 x 20 x 5kg dumbbells
1 x 20 x 5kg dumbbells
1 x 20 x 12kg single dumbbell
1 x 20 x 5kg dumbbells
Submission Wrestling
-1 hour beginner.
-1 hour advanced.
(I'll start being more descriptive with my sessions as soon as I'm caught up with logging)
30 - 10 - 2012: Liss + mma
LISS
-Will do this AT SOME POINT THIS WEEK, fu belph.
MMA
-1 hour beginner.
-1 hour advanced.
31 - 10 - 2012: Throws + Bench press, Front squat
Throws
-Overhead backwards throw 3 x 3
-Scoop throw 3 x 3
5-3-1 Cycle 12 Week 3
-Bench press 1 x 5 x 42.5kg
1 x 5 x 55kg
1 x 3 x 65kg
1 x 5 x 80kg
1 x 3 x 90kg
1 x 3 x 100kg
-Front squat 1 x 5 x 37.5kg
1 x 5 x 45kg
1 x 3 x 55kg
1 x 5 x 67.5kg
1 x 3 x 77.5kg
1 x 4 x 87.5kg
-Weighted dips 1 x 5 x BW+10kg
1 x 5 x BW+20kg
1 x 5 x BW+32.5kg
-Pendlay rows 1 x 5 x 57.5kg
1 x 5 x 67.5kg
1 x 5 x 77.5kg
-Power snatch 5 x 3 x 45kg
-Dragon flags 1 x 4 x BW
3 x 3 x BW
01 - 11 - 2012: Liss + mma
LISS
-Will do this on Saturday.
MMA
-1 hour beginners.
-1 hour advanced.
02 - 11 - 2012: Throws, jumps + Deadlift, Military press
Throws, jumps
-Overhead backwards throw 3 x 3
-Box jumps onto 90cm box 5 x 3
5-3-1 Cycle 12 Week 3
-Deadlift 1 x 5 x 60kg
1 x 5 x 75kg
1 x 3 x 90kg
1 x 5 x 112.5kg
1 x 3 x 127.5kg
1 x 7 x 142.5kg (PR)
-Military press 1 x 5 x 25kg
1 x 5 x 30kg
1 x 3 x 35kg
1 x 5 x 45kg
1 x 3 x 50kg
1 x 4 x 55kg
-Squat 1 x 5 x 55kg
1 x 5 x 65kg
1 x 5 x 77.5kg
-CGBP 1 x 5 x 62.5kg
1 x 5 x 72.5kg
1 x 5 x 82.5kg
-Hanging leg raises isometric holds at different angles 1 x 20 sec x 45
-Overhead backwards throw 3 x 3
-Standing broad jump 3 x 3 (best jump 258cm)
5-3-1 Cycle 12 Week 1
-Squats 1 x 5 x 52.5kg
1 x 5 x 65kg
1 x 3 x 77.5kg
1 x 5 x 97.5kg
1 x 3 x 110kg
1 x 2 x 125kg
-Power cleans 5 x 3 x 82.5kg
-Good Morning 1 x 5 x 57.5kg
1 x 5 x 65kg
1 x 5 x 75kg
-Saxon side bends 1 x 20 x 5kg dumbbells
1 x 20 x 5kg dumbbells
1 x 20 x 12kg single dumbbell
1 x 20 x 5kg dumbbells
Submission Wrestling
-1 hour beginner.
-1 hour advanced.
(I'll start being more descriptive with my sessions as soon as I'm caught up with logging)
30 - 10 - 2012: Liss + mma
LISS
-Will do this AT SOME POINT THIS WEEK, fu belph.
MMA
-1 hour beginner.
-1 hour advanced.
31 - 10 - 2012: Throws + Bench press, Front squat
Throws
-Overhead backwards throw 3 x 3
-Scoop throw 3 x 3
5-3-1 Cycle 12 Week 3
-Bench press 1 x 5 x 42.5kg
1 x 5 x 55kg
1 x 3 x 65kg
1 x 5 x 80kg
1 x 3 x 90kg
1 x 3 x 100kg
-Front squat 1 x 5 x 37.5kg
1 x 5 x 45kg
1 x 3 x 55kg
1 x 5 x 67.5kg
1 x 3 x 77.5kg
1 x 4 x 87.5kg
-Weighted dips 1 x 5 x BW+10kg
1 x 5 x BW+20kg
1 x 5 x BW+32.5kg
-Pendlay rows 1 x 5 x 57.5kg
1 x 5 x 67.5kg
1 x 5 x 77.5kg
-Power snatch 5 x 3 x 45kg
-Dragon flags 1 x 4 x BW
3 x 3 x BW
01 - 11 - 2012: Liss + mma
LISS
-Will do this on Saturday.
MMA
-1 hour beginners.
-1 hour advanced.
02 - 11 - 2012: Throws, jumps + Deadlift, Military press
Throws, jumps
-Overhead backwards throw 3 x 3
-Box jumps onto 90cm box 5 x 3
5-3-1 Cycle 12 Week 3
-Deadlift 1 x 5 x 60kg
1 x 5 x 75kg
1 x 3 x 90kg
1 x 5 x 112.5kg
1 x 3 x 127.5kg
1 x 7 x 142.5kg (PR)
-Military press 1 x 5 x 25kg
1 x 5 x 30kg
1 x 3 x 35kg
1 x 5 x 45kg
1 x 3 x 50kg
1 x 4 x 55kg
-Squat 1 x 5 x 55kg
1 x 5 x 65kg
1 x 5 x 77.5kg
-CGBP 1 x 5 x 62.5kg
1 x 5 x 72.5kg
1 x 5 x 82.5kg
-Hanging leg raises isometric holds at different angles 1 x 20 sec x 45
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