young typos log

ya it helps alot. takedowns r mad important tho so work them alot.

 

calf jump 2 min
1 min rest
squat jump 1 min

 

7 telephone pole sprints
leg over bench crunch hands behind head 35
hands crossed over chest 30
hands on temples 30
hands on stomach 40 crunch hold 10 seconds
kneeling wheel rollout 10
side bends 60 lbs 30
back extensions 30

 

yesterday 7 telephone poll sprints

 

20 kneeups with a kick out
30 kneeups
16 hanhin leg raises
15 second leg raise hold
knee up hold at peak 15 at midle 20
13 kneeling ab wheel rollout
side bends 60lbs 20 each side

 

3 min calf jumps
1 min rest
30 sec squat jumps

 

2 hours BJJ

 

4 rds shadow
4 heavy
7 min speedbag
12 min jumprope
side bends 45lbs 35
pushups 30
leg up PU 12
diamon hands out in front 7
reg 9
hands by stomach 6
handle horiz 8
vert 8
hands on bench PU 8
dips 4
bench dips 11
pullups 7
chinyups 4
curls 20 lbs 13
kickbacks 15 lbs 15
bench 35 lbs 12
bent over row 25lbs 15
shoulder press 20lbs 12
side raises 5lbs 15
rested a few hours
roman chair situps all teh way down 20, parralel 15 only from parralel to 45 deg 10 10 second hold
wheel rollout 9
back extensions 25

 

squat 185 8 205 7
hack squat 135 8 185 8
SLDL 135 8 185 8
Calf raises standing 135 10 185 10 205 10 225 10
2 hours BJJ

 

bench 175x6,6
DB bench 50 8, 60, 5
dips 35 5, 6
chinup 15, 7, 6
deadlift 255 8, 275 6
Rows 135 7, 7
shurg 155 10
6 telphone sprints

 

squat 205 8, 225 4
hack squat 155 8 205 8
leg curls 1,8 2,8
SLDL 205 8, 235 4
calf raise 205 10, 225 10 215 10 215 10