Training lately has really been uninteresting. But very beneficial. I think there's a lesson hidden there.
Saturday I deadlifted light. 375 x 5 x 2
Long Cycled: 2x24kgs for one 4:00 set
5 rounds:
48kg Swing x10
Burpee x 10

Monday:
Deadlift:
385 x 5 x 1
405 x 4 x 2
Ring Muscle Up: 8,5,5,5
Plate Curl: 25lbs + 1 chain for 2/1, 1/1

Training is very specific--will do some long cycle today (tuesday). Not at all sore from deadlifting which is good.

Adding weight to the Bottom Up Press

Progressing, in many ways. Here's what I did today:
Thick Bar DL:
225 x 5
285 x 1
295 x 1
305 x 1
Oly Bar DL:
355 x 5 x 1
385 x 5 x 2
A lot of pulling today and felt strong all the way through--awesome.
Bottom Up Press:
32kg x 2/2
32kg + 10lb chain x 3/3
32kg + 20lb chains x 2/1
32kg + 30lb chains x 1/0
Huge new PR for BUP--the chains are a great way to progressively add weight as shown here:



Slow Muscle Ups on Rings: 8, 5, 5
Plate Curl: 25 x 8/8, 6/6, 5/5

Punches and kicks on heavy bag.
Overall great strength day.

Been training a lot of fighting this week so training has been mostly more of the same...
Deadlift
Ring Muscle ups (These build a very solid muay thai clinch!)
A good 50% of my training right now is corrective work.
More deadlifting to come today.
Yesterday I also did a few sets of long cycle.

Deadlift:
355 x 5, 375 x 5
385 x 4 x 2

BUP: 32kg x a lot of doubles

Hub lift: 35 x 2/2 x 5

Muscle Up: +10lbs x 6,6,6

Plate Curl: 25lbs x 10/8, 8/7, 6/5
Hang from fat bar with leg raise until death.

Deadlift:
375 x 5 x 2 (felt REALLY easy, I've been pulling 3x a week and I'm not burnt out on it, ramping up slowly, feels good)
Bottom up Press:
32kg x 2 x about 5 sets

Muscle ups on rings: 8, 6, 5
Going to hit 10 soon with no kip whatsoever.
BJJ at noon.
Muay Thai tonight.
Feeling good--bodyweight is around 179 and strength is up.

Deadlift: 365 x 5 x 2
Bottom Up Press: 32kg x a ton of solid singles

Slow controlled ring muscle ups: 6 x 4 sets
Plate Curls: 25 x 8/8, 8/6, 6/5

Long Cycle Clean and Jerk: 20kg x 50 reps, untimed.

Muay Thai tonight!

Deadlift: 350 x 5 x 5
BU Press: 32kg x a lot of singles
Press: 40kg x 1/1

Goblet Squats and bodyweight pullups as a finisher

3 hours of Jiu Jitsu in the evening so took the training easy.

Bottom Up Press: 32kg x a lot of singles, some doubles
ABC Pullups x 5 sets

Muscle Up on rings x 5 x 3

Plate curls: 25 x 6/6 x 3

Muay Thai for 2 hrs.
Finished muay thai with tabata burpees.
10, 10, 10, 9, 9, 8, 8, 8. Shooting for 8 sets of 10 but that is going to be really tough.
Hoping to get outside to do some sled work and some heavy gs today.

2x 24kg Long Cycle:
5:00 @ 8rpm --new personal best for time
2:00 @ 10rpm

Rope climb x 5 no feet
plate curls 25lbs x 6/8 x 3

Hill Sprint: 75m x 15 trips (this sucked, and I was sucking wind)

Yesterday hit some light bottom up pressing with the 32kg for a lot of singles and doubles supersetted with mobility work; then went to BJJ for 2.5hrs. Going to rest today.

Bottom up press tips

Also got some training in:
LCCJ: 2x24kgs 2min @12rpm x 3 sets

Litvinov Hill Sprints: double 28kg snatch x 8 followed by 75m hill sprint x 3 sets
finished with some extra hill sprints.

Mostly mobility and recovery, but got some real work in too...

Strict Muscle Up: 5 x 5

Sledge Levering and Plate curls
Long Cycle C+J: 2 x 24kg: 15/15/15 didn't have a timer working.

Burpee x 30 as fast as possible