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Message
re: Daily Strength Check-In
Posted on 5/12/24 at 11:53 am to bamaguy17
Posted on 5/12/24 at 11:53 am to bamaguy17
1st day of strength and conditioning work to prepare for my jiu jitsu competition in Late July
Max effort LB day
Mobility work with foam roller (adductor, abductors, t spine)
Warm up work
Cossack squats 3x6
Sled pulls (forward/backwards/lateral) 200 feet for 3 sets 60 pounds
Copenhagen planks 3x15 seconds each side, standing banded ab crunch 3x15, banded Y press, band hamstring curls all for 3x15
Max effort Zercher Box squats 3 rep max at 7-8 RPE (135, 185, 205, 215, 240 too set for 3)
Split squats 3x6
Kettlebell cross body raises 3x5
Rest 30 seconds repeat
Concept 2 rowing ergometer 6, 15 second interval, with 45 seconds rest. Level 10, nasal breathing only
Forward sled pulls 4 set 50 feet (90, 110, 110, 110, goal is to maintain good upright posture)
Banded face pulls 4 sets 25 reps
Kettle bell shoulder shrugs 4x15 (55 lbs)
Dumbbell cuban press 4x15 (10’s, 15’s, 15’s, 15’s)
Max effort LB day
Mobility work with foam roller (adductor, abductors, t spine)
Warm up work
Cossack squats 3x6
Sled pulls (forward/backwards/lateral) 200 feet for 3 sets 60 pounds
Copenhagen planks 3x15 seconds each side, standing banded ab crunch 3x15, banded Y press, band hamstring curls all for 3x15
Max effort Zercher Box squats 3 rep max at 7-8 RPE (135, 185, 205, 215, 240 too set for 3)
Split squats 3x6
Kettlebell cross body raises 3x5
Rest 30 seconds repeat
Concept 2 rowing ergometer 6, 15 second interval, with 45 seconds rest. Level 10, nasal breathing only
Forward sled pulls 4 set 50 feet (90, 110, 110, 110, goal is to maintain good upright posture)
Banded face pulls 4 sets 25 reps
Kettle bell shoulder shrugs 4x15 (55 lbs)
Dumbbell cuban press 4x15 (10’s, 15’s, 15’s, 15’s)
Posted on 5/13/24 at 12:50 pm to lsucoonass
Rippler 3 W4 D1
OHP 5x2x150
DL 4x6x250, 3x315
Leg ext 3x10x140, 150, 160, 10x170, 6x170
Machine rear delts 3x10x30
Lat Pulldowns 3x10x150, 155, 160
DB rear delts 2x10x20, 1x14x20, 1x12x20
OHP 5x2x150
DL 4x6x250, 3x315
Leg ext 3x10x140, 150, 160, 10x170, 6x170
Machine rear delts 3x10x30
Lat Pulldowns 3x10x150, 155, 160
DB rear delts 2x10x20, 1x14x20, 1x12x20
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