Wednesday 19 December 2012

Back on track

So as hoped my recovery from the flu I went down with was steady, I was careful not to jump back into training too quickly and so it wasn't until Wednesday (12th), after 5 days of full rest, that I got back to training.

Wednesday 12th December:
Brazilian Jiu Jitsu drills and sparring (with partner) x 1 hour

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Thursday 13th December:
Strength Training
1) Power Snatch + Overhead squat 4 x 3

2) Deadlift 4 x 8  @ 110kg - not quite what I was lifting before my illness, I wanted to ease back in

3) Gymnastic Complex - L-sit (5 sec hold) to Headstand to Rev. Leg lift 3 x 5  (see first video below)

4a) Around the world Pull ups 3 x 8  (see second video below)
4b) 1 DB Overhead press x 6-8 + overhead hold (20 sec)  x3 sets per side


  



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Friday 14th December:
Strength Training
1) Power Clean x 2 + Squat Clean x1  x3 Sets (60kg)

2) Front squats 4 x 6-8 (8,8,7,6)  @ around 60kg  -  Again, temporarily less than I was lifting before

3a) Back Lever (flat tuck, from bar) 4 x (5x2 sec)
3b) Front Lever (straddle, from bar) 4 x (5x2 sec)

4a) Arch hold 3 x 30 sec
4b) Hollow body hold 3 x 30 sec

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Saturday 15th December:
Rest Day - Keen not to push things too hard, too soon as I was aching more than usual from the previous two days of strength training I decided a rest day would be a good idea.

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Sunday 16th December:
Conditioning Circuit

30 seconds on each exercise

- Bar facing Sprawl Burpees
- Landmines (Olympic bar w/ 5kg plate)
- Pull up to press up
- Sprawl Burpees w/ lateral jump over bar
- Skipping
- Hang power clean & power jerk (70lb / 30kg)

Rest 1 minute
x 5 Rounds

Tough little circuit, each round is only 3 minutes long (half a full BJJ round at my level) so there is the drive to attack it really hard.  The regular 1 minute rests allow just enough recovery for you to continue at a vigorous pace but the cumulative effort of the whole session kicks in by the end of the 20 minutes.

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Monday 17th December:
Strength session
1) 1 DB Snatch 3 x 5 / 4 / 3 per side  with 65lbs / 70lbs / 75lbs

2) Deadlift 4 x 6-8 (8,6,6,6)  with 115kg  -  Back up to where I was before my illness

3a) Handstand practice 4 x max time
3b) Turkish Get-ups (DB) 4 x 3 per side  with 35lbs / 40lbs / 50lbs / 60lbs

4a) Assisted 1 arm pull ups (topped up w/ wide pull ups) 3 x 3-4 per side + 4 wide pull ups
4b) L / W / Y shoulder exercises 3 x 15 each  (with 2x7.5lbs)

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Tuesday 18th December:
Strength session
1) Power clean 3 x 3  (with 60-65kg)

2) Front squats 4 x 6-8 (6,6,8,8)  @65kg  -  lacking a bit of fire with this lift, will endeavour to push
                                                                myself harder next time and regain my mental focus for it

3a) Back levers (flat tuck, from bar) 4 x (5x2 sec)
3b) Front levers (straddle, from bar) 4 x (5x2 sec)

4a) Bench press 3 x 6-8  (70-72.5kg)
4b) 1 DB rows 3 x 6-8 per side (100lbs-95lbs)

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Wednesday 19th December:
Rest Day - Another chance to recuperate from some heavy training and lack of sleep due to work commitments.  Back to the training tomorrow.


I realise that this format of training hasn't varied much (except for rep ranges) for a couple of months now.  Don't worry, I am not stagnating, I plan to begin a new training format in the new year once the rush at work and the festive season is over.
So. Keep watching, I will post more details soon.

In the mean time... if you have any questions just leave a comment below.

Train hard, live happy
Bradbury

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