Airdyne

Airdyne 5 x 30sec sprint/30sec rest

These are tough but I like using the Airdyne a lot. I am going to try to sprinkle in a couple interval workouts throughout the week (they only take 5-10 minutes) whenever I can based on how hard BJJ is. I will probably use burpees/swings/snatches/Airdyne/sprints for the intervals. We'll see.

My unplanned training is going well...

Workout 012809

Deadlift 1x2 245
3x2 315

Pullups +25lbs 3x1,2,3

Handstand Pushups 2x1,2
3x1

Day off

Taking the day off because I had a grappling tournament yesterday and I am very sore. Twisted my knee a bit too so I don't think deadlifts would be a good idea. I will do some joint mobility and play around with the clubbells a bit. Came in 1st in no gi advanced and 2nd in the absolute.

Workout 012109

Deadlift 245 3x5

2A)Chinup x5 x8 x6 x4
2B)2x24kg KB MP x5 x8 x6 x4

Workout 011809

Deadlift 2x2 245
3x2 295

Tactical Pullup 3x3 +25lbs

Handstand Pushup 5x2

Ab circuit

Variety

Messed around with some grip stuff tonight.

Bent a few nails. I think Grade 5 and dented a Grade 8

Ripped some phonebooks, grip n rip style

Attempted and failed to bend a horseshoe

Levered clubbell 3x3

A few ab wheel rollouts

Workout 010408

Squat 1x3 185
3x3 195

Pullups 1x2 +45
8x1 +45

TGU 5x1 L,R 16kg

Ab Wheel Leg curl 3x10

Ab circuit

Friday Grip

COC #1 1x1
COC #2 3x1 (still couldn't close it all the way)
COC #2.5 3x1 negatives
COC #1 1x10s overcrush

3x10 Thumb pinch

Bent 2 60 D Timber Ties
1 Grade 5 bolt

3x10 Blue Extensor

Did a few rope climbs after BJJ too.

Andre Galvao

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Andre Galvao is the man