Morning GPP, BJJ and the rest

[spirez]

Goals:

Significantly improve cardio, grip strength and muscle endurance for competition

Rehab on problematic ares (shoulders, ankle)

Work towards building strength and build up to 77kg (currently around 72)

I'll record times where possible although i dont think it's important in certain workouts like the first GPP session as the squats and press ups are done quite slowly to maximize time under tension.

29/04/08

Morning GPP

press up ladder 10-1
ATG squat ladder 10-1
Burpee ladder, 1-10

so 10 press ups, 10 squats, 1 burpee
9 press ups, 9 squats, 2 burpees etc

Took around 8 minutes

30/04/08

Morning GPP

Tabata rounds

squats
pull-ups
lunges
press-ups

squats
pull-ups
lunges
press-ups

squats
pull-ups
lunges
press-ups

burpees
half burpees (no press-up)

7 minutes of work - not as tough as yesterday!

BJJ - 2 hours

 

[spirez]

Had a day off yesterday due to a slight injury in BJJ on Wenesday!

02/05/2008

Tabata rounds, only 1 of each exercise.

Skipping
Med ball slams
squat to shoulder press w/ resistance bands
back extensions
DB flyes
V-ups
Mountain climbers
cone/ladder agility station
press-ups
open + tuck
box jumps
bicycles

I teach a circuit class on friday mornings and just joined in with the last round. The first two rounds are longer, 60 seconds work and 45 seconds work respectively. Might do the whole thing next week!