29-Nov WOD

WU:

1k Row

3 Rounds of-

10x Band Dislocates

10x Squat

10x PU

10x Back Raise

10x 2FG Act.

HFS

Stretch

Front Squat 8x3 (40kg-45kg-50kg-55kg-60kg-65kg-70kg-75kg)

Shoulder Press 5x5 (50kg)

Stretch

28-Nov WOD

WU:

1k Row

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

HFS

SWOD:

Bench

Power 3x5 85kg

Wide 3x5 75kg

Narrow 3x5 60kg

BO Row 4x5 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

Lat Pull Down 3x6 (45kg)

3 Rounds of -

Rope Pull Down 6x (25kg)

10x PU

Stretch

21-Nov BJJ

More and more and more guard passing!

Few long steps in there also....

20-Nov WOD

WU:

Band Work –

3x10 Dislocates/OHS

Bar Movements - Snatch & C&J

WOD:

Snatch

2x2 34kg

2x2 38kg

2x2 40kg

2x2 42kg

2x2 44kg

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 2,2,2,2,2 (2x40kg-2x50kg-2x55kg, 2x60kg, 2x65kg)

Squat 5x3 (80kg)

19-Nov WOD

WU:

1k Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise

10x 2F Glute Act.
HFS

Stretch

SWOD:

Bench
Power 3x5 85kg
Wide 3x5 75kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 3x6 (45kg)

Rope Pull Down 3x6 (25kg)

Stretch

18-Nov WOD

WU:

1k Row

1.2k Run

3 Rounds of -

10x band dislocates

10x squats

10x PU

10x Back Raise

10x 2F glute act 

HFS

stretch

SWOD:

Front Squat 7x3 (40kg-50kg-55kg-60kg-65kg-70kg-75kg)

Stretch 

17-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

Guard Passing:

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

Knee On Belly – Kimora

As they turn to push the knee away, loop your hand under there elbow and proceed to sit on head. Swap hands as you hug there arm to your chest. Turn there wrist, while the elbow is bent away from their front!

Arm Bar drills also

11-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

15-Nov WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (45kg)

3 rounds of -
6x Rope Pull Down (25kg)

10x PU

Stretch

14-Nov ECB

WU:

Band Work - 3x10 Dislocates & OHS

Bar Movements - Snatch & C&J

WOD:
Snatch 2,2,2,2,2,2,2,2 (2x40kg-4x43kg-2x45kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (2x40kg-2x50kg-2x55kg, 2x60kg, 2x65kg)

Squat 7x3 (80kg)

Shoulder Press 5x5 (50kg)

10-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

3-Nov Hell&Back

Took part in Helll&Back Titan.

14k across the little sugar loaf and a FEW obsticles in the way!

With no real training for this I completed it in 2H18MIN which was a good time considering!

Next one is in January, might give it a go!

http://www.hellandback.ie/Default.aspx