I train BJJ 2 days a week, strongman training 1 day a week,gym work 2days and I do one day of yoga. I throw in some grip work and once in a while some sprints.
Monday the 14..AM:
Box squats-225 8sets of 2,
275 2sets of 2
325 1 set of 2
No belt or gear on my lifts.
Glute ham raises- 5 sets of 8
Lat pull downs 5 sets
Abs 5 sets
Monday...PM: 1.5 hours BJJ (30 minutes various warm ups-30 minutes practicing moves-30 minutes of rolling)
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Tuesday the 15:
Speed bench: 185, 8 sets of 3
225 1 set of 3
315 1 set of 3
floor press: 185 plus a couple bands, 5 sets of 5
cable tri extensions..2 sets
Seated rows 5 sets
ABS 5 sets
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Tuesday the 16th (this morning)
Heavy bag explosive work- 15 seconds 8 sets
Tonight...BJJ
Monday the 14..AM:
Box squats-225 8sets of 2,
275 2sets of 2
325 1 set of 2
No belt or gear on my lifts.
Glute ham raises- 5 sets of 8
Lat pull downs 5 sets
Abs 5 sets
Monday...PM: 1.5 hours BJJ (30 minutes various warm ups-30 minutes practicing moves-30 minutes of rolling)
---------------------------------------------------------------------
Tuesday the 15:
Speed bench: 185, 8 sets of 3
225 1 set of 3
315 1 set of 3
floor press: 185 plus a couple bands, 5 sets of 5
cable tri extensions..2 sets
Seated rows 5 sets
ABS 5 sets
-----------------------------------------------------------------------
Tuesday the 16th (this morning)
Heavy bag explosive work- 15 seconds 8 sets
Tonight...BJJ