Ok, with the new year brings new goals...Those goals now include doing a jiu jitsu tournament in April. With a few months of straight powerlifting focus passed, a ton of new pr's and a shitload of extra weight I'm carrying, I need to seriously drop some weight (25-30lbs) and focus on conditioning.
It sucks i never seem to make it through Joe Defranco's "Built like a Badass", but with new goals must come changes that suit that goal.
My plan for the next few months will look like this.
Monday: Drills 1 + Battling ropes 1 + abs + neck machine
Tuesday: 5/3/1 bench + t-bar rows + Military press – Then conditioning 1, then Jiu Jitsu (focus on techniques specific for tournament)
Wednesday: Jiu Jitsu + Reverse Hypers
Thursday: Drills 2 + Battling ropes 2 + Shrugs + abs + neck machine
Friday: Jiu jitsu + wrestling takedowns + Reverse Hypers
Saturday: 5/3/1 deadlift + 1 Legged squats + calves + Conditioning 2
Sunday: Yoga (optional) then jiu jitsu and/or Judo (no live sparring in judo)
Now, things are subject to change, but for the most part the daily idea will remain the same (ie. conditioning, lifting, jiu jitsu).
So for Monday, the gym i started going to has a functional training class. I decided to give that a try.
They had 6 stations where you did 40 seconds of work of two exercises for 3 rounds each, then followed by 1/4 mile run.
Stations were
1) Wall squats ss with pushups (ladder)
2) step ups ss planks
3) kb upright row ss isometric squat hold
4) side planks
5) walking lunge ss swiss ball rear delt raises
6) v-ups ss with rowers abs
I then did 1 hour of yoga.
So, not necessarily following the plan to the tee, but it's close (conditioning drills).
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