Corona made me do it

[CRZA]

Warm up

Interval circuit
10 min total, 4 x (60,45,30,15sec)
Burpees
Inverted Rows
bw Squats
Pushups

Neck Training, grip training

 

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Stength training

Warm up

A1 False grip ring rows 4 x 12
A2 Single leg deadlift 20kg kettlebell 4 x 10

B1 False grip pullup 4 x 10
B2 Bulgarian split squats 4 x 10

C1 Muscle up progression 4 x 5
C2 Ring dips 4 x 12

D1 Crush curls 4 x 10
D2 Chair dips 4 x 10

 

[CRZA]

Tuesday

Practiced muscle ups on rings. Couldnt get it. Managed it with a band, but still a way to go
Pull ups 4 x 8, Dips 4 x 12
Ring rows and Ring pushups 4 x 12

 

[CRZA]

Thursday

Stength training

Warm up

A1 False grip ring rows 4 x 12
A2 Kettlebell swings w/band 4 x 10

B1 L-Sit Ring Pullup 4 x 10
B2 Pike pushups 4 x 10

C1 Bulgarian split squats 4 x 10
C2 Ring dips 4 x 12

D1 Band extensions 3 x 10
D2 Triceps extensions 3 x 10

 

[CRZA]

Friday

went for a long walk, found a good hill and ran it.
Hill sprints + 10 pushups x 10

 

[CRZA]

Stength training

Warm up

A1 False grip ring rows, elevated 4 x 10
A2 Kettlebell swings w/band 4 x 10

B1 L-Sit Ring Pullup 4 x 10
B2 Bottom up kb press 4 x 5

C1 Bulgarian split squats 4 x 10
C2 Pike press 4 x 10

D1 Band extensions 3 x 10
D2 Ab rollouts 3 x 5

 

[CRZA]

Strength training

warm up

A1 False grip ring rows, elevated 5 x 10
A2 Kettlebell swings w/band 5 x 20

B1 muscle up progression 3 x 5
B2 Kb single leg deadlift 3 x 10

C1 Pull up rings 3 x 8
C2 Bottom up clean and press x 10,8,8

D1 Ab rollout knees 2 x 20
D2 Triceps rings 2 x 10

 

[CRZA]

Tuesday: Around 2 hours of bjj

 

[CRZA]

Wednesday: Around 2 hours of bjj

 

[CRZA]

Strength training

warm up

Ring pullups 4 x 8
Ring inverted rows 4 x 8
Kb rows 2 x 15

Bulgarian split squats 4 x 10
Squat kb jump 4 x 8

Ab rollouts standing x 10,3,3
Toes to bar 3 x 10

 

[CRZA]

Friday

Warm up

Banded Kb swings 8 x 10
Ring dips 4 x 10

Kb bottom up clean and press 3 x 8
Ring pushups 4 x 10
Ring trices extensions 4 x 8

 

[CRZA]

Finally back at the gym!

Front squats:
80 x 5
90 x 5
100 x 3 x 5

Bench Press
60 x 5
70 x 5
80 x 5
90 x 5,5,10

Ring pullups
bw x 8
12kg x 3 x 5
bw x 8

Triceps extensions 3 x 8

Just a quick simple workout to get started again. Felt pretty good considering not being at the gym for 3 months!

 

[CRZA]

Front squats
80 x 5
90 x 5
105 x 2 x 5

Snatch grip deadlift
110 x 5
130 x 5
150 x 2 x 5

Bench Press
60 x 5
80 x 8
90 x 2 x 5
95 x 5

Ring pullups
bw x 8
+16 3 x 5
bw x 8

 

[CRZA]

Monday

Front Squats
80 x 5
90 x 5
105 x 4 x 5

Benchpress
60 x 5
80 x 5
90 x 3 x 8

Pull ups
bw x 10
+16 4 x 5
bw x 10

Triceps extensions 4 x 10
Cable rows 3 x 10

 

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Bench Press
60 x 5
80 x 5
90 3 x 5

Front Squats
70 x 5,5
90 x 3 x 5

Snatch grip deadlift
110 x 5
140 x 2 x 6

Pull ups
2 x 8
+20 x 3 x 5
1 x 8

Triceps extensions 5 x 10

 

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Front Squats
80 x 5,5
90 x 5
100 x 3
110 x 3
120 x 3
110 x 2 x 5

Bench Press
60 x 5,5
80 x 5
90 x 5
100 x 2 x 3
90 x 2 x 8

Ring pull ups
bw x 8
+16 x 3 x 6
bw x 8

Kettlebell Swings 32 x 5 x 10
Shoulder abduction 5 x 10

 

[CRZA]

Yesterday

Morning:
Ring rows 5 x 10
Kettlebell rows 2 x 20
Kettlebell bottom up clean and press 3 x 8
Ab rollouts 5 x 10
Hanging leg raises 3 x 10

Evening: BJJ circuit training class with a kettlebell

 

[CRZA]

Front Squats
80 x 5
90 x 5
100 x 3
107.5 x 3 x 5

Floor Press
60 x 5
80 x 5
90 x 3 x 5

Leg Press 4 x 10
Ring dips 4 x 10
Shoulder abductions 3 x 10
Pushups 3 x 15

 

[CRZA]

Thursday

Morning 2 hours of BJJ

Afternoon:
Front squats:
80 x 5
100 x 2 x 5

Snatch Grip deadlifts
110 x 5
140 x 5,5,8

Pullups
bw x 8
+16 x 5 x 5

ShoulderPress 3 x 8
Triceps extensions 2 x 10

 

[CRZA]

Today, just a quick home workout

Ring rows 5 x 10
Lat pulldown with band 2 x 12
Ring pushups w/band 5 x 10
Ring dips 5 x 10
Triceps extensions 5 x 10