ASLR
Single leg deadlift: 2x24kg x 5/5 x 8
Ring Muscle Up: 4 x 8

Pullups x 15 x 1

Smoker:
:36 work/:36 rest
Snatch Left
Snatch Right
Burpee
went for 12 minutes + 20 burpees.

Deadlift:
395 x 5 x 1
405 x 5 x 2

Ring Muscle Up:
6,5,5,5

Goblet Squat: 32kg x 10 x 2
Plate curl: 25lbs x 9/9

Lots of muay thai sparring--fighting on the 31st

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

Recovery

A lot of things can come up on you all at once; my hip was killing me on sunday and the next day I felt sick as a dog--so no heavy weights for me. Foam rolled for a good half hour swam for a while and stretched. It's important that when things look grim, you look to do what you can; for me this is rehab/prehab and recovery work. So even though it's a huge bummer that I can't train--life goes on, and I'll work on what I can until I'm back ready to hit it hard again.

Long Cycle w/ 28's
1 min of work @6rpm
1 min rest
repeated 15 times
This was a "skill" workout, not trying to get smoked.
Long cycle w/ 24's
3 min @ 8rpm
3 min @ 8rpm

Dan John inspired Clean + FS "progressive complex" (I came up with the name myself, genius, I know.
Done with double 24's without setting bells down. Ever.
1 Clean
1 Front Squat
2 Cleans
2 Front Squats
3/3
4/4
5/5
6/6
progressed up to 6 reps of each, this catches up with you quickly and surprised me at the difficulty.

Ran a few sprints earlier in the day: about 5 x 50m

Thursday:
KB juggling @ 24kg
Slick handle snatches w/ 24kg x 35/35 (grip was toasted)
Slick handle swing w/ 24kg x 40/40 (grip was even more toasted)
Played tennis and did some hill sprints.

Friday's plan is to do some light kb work and pistols;
BJJ @ noon, Muay Thai at 7pm.

I also did some long cycle with a couple of 20kgs for 6:00, longest set I've ever done for long cycle.

Been busy getting stuff together for my business move so I have had abbreviated sessions this week...
Monday:
Deadlift: 405 x 1 x 20 (short rest, a lot of solid, easy pulls)
Hub Lift: 2x35lbs x 2 x 3
Jerk: 2x24kgs:
3:00 @ 12rpm
3:00 @ 8rpm
3:00 @ 10rpm
BJJ for 2 hours

Tuesday:
24kg long cycle x 3:00/side
rest :30
24kg jerk x 3:00/side
rest :30
24kg clean x 3:00/side
Finished with some kb juggling, mostly figure 8's.

Wednesday (today):
Bottom Position Rack BP
185 x 5
205 x 2
225 x 1 x 2

KB Front Squat:
64kg x 8 x 2
80kg x 5 x 2

Rope Climb: 25' x 5 trips no feet
Muay Thai for 1.5hrs
Maintaining weight at 179 and don't feel too much weaker.

Me and Valery Fedorenko.


Now a qualified AKC club coach. Learned a lot; felt great. Lots of interesting things to think about and drills to help me achieve some higher numbers and better times for my jerk sets (going to pick those up again with my new knowledge).
Valery was a great instructor and I'm glad I went through it. I was also lucky enough to meet Catherine Imes there as well who was an excellent instructor.

Quick workout:
Bottom position rack BP:
185 x 5
205 x 3
215 x 1
225 x 1 x 2
KB Front Squat:
64kg x 8 x 3
88kg x 5 x 3

Clapping Pullup x 10 x 3
Med ball lateral throw x 8/8 x 3

Muay thai for 2 hrs
Finished Muay Thai with tabata burpees; hit 10 reps/set for the first few, finished with 9's. When I can hit 10's and still be explosive for all 8 rounds I will be strong and well conditioned.

Deadlift:
365 x 5 x 3
385 x 5 x 1

One arm Barbell Military Press:
85 x 5/5 x 4 (last few reps turned into side press)


Keg Clean and Press x 6
Keg Zercher Squat x 6
Rest 1:00 and repeat for 10 rounds. 1:00 work 1:00 rest, finished early on some sets so took more rest. Biceps and shoulders are fried from holding the keg in zercher position and my body and legs are cooked. This is not fun with a 120lb keg. I do not recommend this circuit for anyone who isn't completely crazy.