Just training, seeing where it takes me... New Pics Pg 66

Still banging them out mate, great intensity as well.
 
Do you still get paid when you can't fly out?

Wednesday 8th February Pm
CIRCUIT (60 secs between rounds)
Dumbbell Snatch 10 each arm
Squat 20
Hindu push/push up 10
Swings 10 each arm
Jump Lunges 10/each leg
Clean and press 6 each arm
Row 10 each arm

Round 1 & 2 - 22.5kg
Round 3 & 4 - 20kg
Round 5 & 6 - 17kg

TABATA
20 secs squats
10 secs rest
20 secs burpees
10 secs
20 secs mountain climbers
10 secs rest
20 secs high knees
10 secs rest
Back to start and repeated for 3x

Thursday 8th February AM
35min bike SSCV
Resistance 10, app 95rpm
 
Just a little bit of light cardio this morning, legs are a lil stiff and not for a long time I have got DOM`s in my triceps :S

On The Flop


Still banging them out mate, great intensity as well.

Do you still get paid when you can't fly out?

 
Cheers OTF :) Yeah you still get paid, just have to log it on your time sheet that couldnt fly due to weather conditions. 

Alright mate, how are things going? Uncovered any new crossfit workouts lately?

 alright josh bud . still going strong i see . so in the past months from the fight bud how do u feel u have progressed fitness wise  do u feel your moveing forward

Thursday 9th February PM
Crossfit: Arnie (16kg KB) 
21 TGU 
50 Swings 
21 Single Arm Squats 
50 Swings 
21 Single Arm Squats 
50 Swings 
21 TGU
Time: 9mins 55 secs
 
DB Snatches ss Burpees
(25kg x 8reps/ side ss BW x 8 reps) x 5 sets
 
Windmills ss Crunches
(16kg x 8reps/ side ss to failure) x 5 sets

@Capt - Aye not bad thank, aching a bit today lol. Nah not found any new circuits yet, might try how many reps can do on snatches in 10mins at some point. 
 
@Steven - Cheers bud :) In terms of fitness, I would say I`m not too far of my fight conditioning atm. But strength wise I am moving forwards. 

Saturday 11th February AM All rest between sets: 60secs
Inc DB Press ss Close Grip Lat Pulldown (Double Pulley)
15kg/side x 20 reps ss 6 plates x 20 reps
25kg/side x 22 reps ss 13 plates x 12 reps
25kg/side x 17 reps ss 13 plates x 8 reps
25kg/side x 14 reps ss 12 plates x 11 reps
22.5kg/side x 13 reps ss 12 plates x 10 reps
22.5kg/side x 13 reps ss 11 plates x 10 reps
 
DB BSS
10kg/side x 12/12
(BW + 25kg/side) x 8/8 x 3 sets
(BW + 25kg/side) x 6/6 x 2 sets
 
DB Hammer Curls ss Tri-Pressdown  (Double Pulley)
15kg/side x 8 reps ss 6 plates x 6 reps
15kg/side x 8 reps ss 5 plates x 12 reps
15kg/side x 8 reps ss 5 plates x 12 reps
12.5kg/side x 10 reps ss 5 plates x 10 reps

Saturday 11th February PM
10 x 3min rounds all out on heavy bag, 60secs between rounds
 
Burpees + Pressups + Crunches: 10 reps/ exercise x 5 rounds, 30secs between rounds
Pressups different hand position each round

• normal
• wide
• right hand forward, left hand back
• left hand forward, right hand back
• both hands extended forward

SUNDAY 12 FEBRUARY AM
Crossfit: Arnie (16kg KB)
21 TGU
50 Swings
21 Single Arm Squats
50 Swings
21 Single Arm Squats
50 Swings
21 TGU
Last time: 9mins 55secs
This time: 9mins 25secs

Snatches: 10mins x 16kg kb - 200 reps

Kb windmills ss boxer twists
(16kg x 10/10 ss (bw + 6kg med ball) x 30 reps) x 5 sets

MMA4life


SUNDAY 12 FEBRUARY AM
Crossfit: Arnie (16kg KB)
21 TGU
50 Swings
21 Single Arm Squats
50 Swings
21 Single Arm Squats
50 Swings
21 TGU
Last time: 9mins 55secs
This time: 9mins 25secs

Snatches: 10mins x 16kg kb - 200 reps

Kb windmills ss boxer twists
(16kg x 10/10 ss (bw + 6kg med ball) x 30 reps) x 5 sets

Jeez! Thats a tough session bud! 200 snatches!!
Nice work mate.

Ox

MMA4life

SUNDAY 12 FEBRUARY AM Crossfit: Arnie (16kg KB)
21 TGU 50 Swings 21
Single Arm Squats 50 Swings 21
Single Arm Squats 50 Swings 21 TGU
Last time: 9mins 55secs This time:
9mins 25secs Snatches: 10mins x

16kg kb - 200 reps Kb windmills ss

boxer twists (16kg x 10/10 ss (bw + 6kg med ball) x 30 reps) x 5 sets

Jeez! Thats a tough session  bud! 200 snatches!! Nice work mate.

Cheers bud, the Russian spetsnaz have a test where you gotta do 200 Snatches in 10mins with a 24kg kb :O I remember boar trying it out.

Just done 30mins cycling @ res 10 & 100rpm

Cranking out some good sessions there mate.  200 snatches in 10 minutes is insane - well done.  Are you going to work up to spetsnaz level?

Captain T


Cranking out some good sessions there mate.  200 snatches in 10 minutes is insane - well done.  Are you going to work up to spetsnaz level?

Cheers bud :) It was hard work lol felt it me hands and forearms the most, callouses were none too impressed :S. I would like to but I reckon that is a long way off. Might be able to manage 100 but ill give it a bash next week when onshore. 

 thats good to hear your going forward with your strenght bud thats going to help u alot with your fighting

stevenb


 thats good to hear your going forward with your strenght bud thats going to help u alot with your fighting

Cheers Steven :) not been to MMA in a while though, its quite a distance to go (an hour each way) so lot of money of derv grr.
Hope your feeling better bud, not seen ya posting in a while.

MONDAY 13TH FEBRUARY
KB CIRCUIT
20 squats
10 swings (2 x 20kg DB)
10 lunge jumps
10 swings (2 x 20kg DB)
20 squats
10 snatches (20kg DB, RH)
10 lunge jumps
10 snatches (20kg DB, LH)
20 squats
5 rounds, 60secs between rounds
 
TABATA 
20 secs squats 
10 secs rest 
20 secs burpees 
10 secs 
20 secs mountain climbers 
10 secs rest 
20 secs high knees 
10 secs rest 
Back to start and repeated for 4x 
 

Wednesday 15th February Rest Between Sets: 60 seconds
DB OHP ss DB BOR 
15kg/side x 15 reps ss 15kg/side x 15 reps 
25kg/side x 10 reps ss 25kg/side x 18 reps 
25kg/side x 8 reps ss 25kg/side x 14 reps 
25kg/side x 7 reps ss 25kg/side x 13 reps 
22.5kg/side x 9 reps ss 22.5kg/side x 13 reps 
22.5kg/side x 7 reps ss 22.5kg/side x 12 reps 
  
Pistols 
BW x 6 reps/side x 5 sets 
  
DB Single Leg Deadlift 
(BW + 25kg/side) x 6 reps/side x 4 sets 
  
Single Pulley Cable Curls ss DB Lying Tri-Extension 
9 plates x 10 reps ss 12.5kg/side x 10 reps 
8 plates x 14 reps ss 12.5kg/side x 8 reps 
8 plates x 13 reps ss 10kg/side x 13 reps 
8 plates x 12 reps ss 10kg/side x 11 reps