Wednesday 4th July
Back in London, back in the gym!
Warm-up (5mins stepper, 3 x 20 long slow rope pulls)
Deadlifts: 3 x 40, 2 x 60, bunch of doubles at 70
Just working technique, need to keep my chest up and my hips down, so concentrating on driving my hips forward and squeezing my glutes through the lift.
5mins recline bike and stretching before class
Drill: armbar from side control
Sparring: 3 rounds, 2 taps (triangle and armbar on a beginner), didn't get tapped though did get caught twice with an ankle lock which my partner had the sense not to try and finish
The good: felt like my hips were moving better, felt very switched on
The bad: got a little bit lazy, had a few moments when I probably could have tried harder to get out of side control
The ugly: legs pretty much gassed at the end, had I not been rolling with the new girl I would have been in trouble
Strength & Conditioning
Warm-up: standard squats/presses plus some get-ups and some squat jumps
Lifting technique: snatch balance, hang snatch
Lifting matrix: block 1 (straight-leg deadlift, shrug, clean, press), block 2 (2 pressups on bar, jump legs in to deadlift, deadlift, two bent-over rows)
5 reps block 1, rest, 5 reps block 2
5 reps block 1, 5 reps block 2
6 reps block 1, 6 reps block 2 (only did 1 pressup)
4 reps block 1, 4 reps block 2, 4 reps block 1, 4 reps block 2 (slight break in the middle as my grip was dying and I wasn't too confident cleaning the bar with no grip)
Pressups: 10 pressups down to 1, 6 mountain-climbers in between each, rest, 1 pressup up to 5, 6 mountain-climbers in between each
Abs: 3 minutes to do 330 reps (speed abs, butterflies, prayers) - completed in 2:30 approx.
The good: lifting was really strong, pressups felt stronger than I am used to, abs are still good
The bad: grip gone after a week without grip work, took numerous breaks on the first pressup circuit (but only 1-2secs each time, usually in the transition to/after mountain-climbers)
The ugly: let out a very weird growling noise about halfway through pressup set - got reprimanded by Ben for making noises!
Good first session back.