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Old 01-31-2011, 06:43 PM   #12
Grissim Connery
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Join Date: Jun 2008
Posts: 624
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week in review:

1) 3 bjj sessions this week

2) 1 tempo day + hict + a few gymnastic rings series + handstand maintenance work
-------- tempo focused on ring pushups and ring rows
-------- hict was 12 min box step up with 30# chain behind neck

3) 1 cardio day + handstand maintenance work
-------- 3 rounds: 15 minutes of rowing, 15 minutes of jump roping,
-------- done decent aerobic pace

4) (today) complex method day + 30 min jump rope + handstand maintenance
-------- 6x5 squat
-------- explosive repeat: box jumps
-------- 5x5 ring dips
-------- explosive repeat clap pushups on 2 boxes with a gap in the middle
-------- 5x5 tuck lever rows
-------- explosive repeat body rows w/ feet on box

- explosive repeat was 10s work/50s rest for 8 rounds
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