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Started by RatioFitness, July 4, 2011 · 7 Replies · 1,049 Views
I'm going to start keeping a log here, starting tomorrow.
I'm not doing the WOD because I really don't have the energy to do a 4 day/week routine on top of BJJ training. Hopefully you guys can give me some advice on my 3 day/week routine.
Starting weight: 165
Estimated BF% (eyeball estimate): 15%
You got any specific goals you're going for?
On three days a week the Killroy template is excellent, run as a SSC with an FSP element.
Yes, I will be satisfied when I can achieve the following:
XR-Lsit Advanced (PB advanced)
Straddle L
MSH - Manna
HS press from l-sit on p-bars
XR HS
HSPU (full range HSPU on wall for 3 reps, controlled negative just can't push back up without wall)
Front Lever (straddle)
Front Lever row (straddle)
Back Lever (advanced tuck)
Front Pull (half)
Back Pull (tuck)
L-Sit lift
Straddle Planche
Straddle Planche pushup
Chest Roll w/ negative (sloppy chest roll)
Cirques (regular rope
One-Arm Chin
Slow wide muscle up (slightly wide muscle up)
Reverse curl
Side Lever (can't even do tuck)
Russian Leg Lifts (HLL, don't have ceiling space to do RLL)
And where are you at with the list? What progressions are you working currently?
I edited my post. Where I'm at now is in parenthesis, but only for skills I'm actively pursing at this point.
Day 1
Front Squat: 3x4 @ 175lbs
L sit: 5s x6 - PB Advanced
Back lever: 15s x4 - Tuck
Front lever: 6s x 5 - Straddle
Pushup: 3x5 - XR PMP
Rows: 3x5 - Straddle
Body lever: 3x5 - Full
This is from yesterday. Was supposed to do more but was drained from work.
Day 2
Broad Jumps: 2x5
NLC: 2x5 - Self assisted
Handstand practice: 10 minutes
Rope Climb: 3x1 - straddle legs
Skin the cat: 1x8
Front pull: 1x8 - tuck
7/9/11
Bulgarian split squat: 3x8/side @ 50lbs. in backback
HSPU: 2x3,1x4
Weighted Chins: 3x5 @ 50lbs.
Oblique holds: 3x20s @ 25lbs.