Thursday, 28 June 2018

Training Week (25th - 29th June 2018)

Monday AM:
Boxing HIIT Class @ UG Newhaven, coached by Sonny Parkinson

Monday PM:
BJJ @ UG Newhaven, coached by Tolly Plested.

Gym Jones "Today in the gym" session
1.5mile run
2 rounds of 10 band pull aparts, 20 squats, 10 jump squats, 10 lunges, 2 jump lunges, 1 knee jump
2 front squats + 4 back squats - 70kg, 100kg, 120kg, 130kg x2 sets
Back started to get really niggly after this so called it quits here. Booked in for a massage to help relieve the issue because it's been causing me some grief for a while. 

Rugby Renegade Workout
1. 500m Row
2a. Military Press x5 reps.
2b. Bent Over Row x5 reps. X5 rounds
3. 250m Ski Erg
4. Ring Row x50 reps.
5. 250m Row
6. DB Curls x50 reps.
7. 500m Ski Erg

Thursday AM:
1a. Bench Press - 40 x10, 50 x10, 60 x8, 70 x8, 80 x8, 90 x8, 100 x3, 60 x15
1b. Band Pull Apart - x20 (one set per set of bench)
2a. Chin Ups - 5x5
2b. Band Face Pull - 5x15
3a. DB Biceps Curl - 5x10
3b. DB Overhead Tricep Extension - 5x10/10
3c. Weighted Plank - 5x30s @ 10kg
4. Ski Erg - 40:20 until 100kcal complete; 9 rounds (12/13/13/13/13/13/13/13/10)

Thursday PM:
BJJ @ UG Newhaven, coached by Jack Duffy

Rest Day. Body feels absolutely broken so taking a day to fuel up and decompress a little.

BJJ @ UG Newhaven, with a group of the guys just an informal session

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