Corona made me do it

[CRZA]

Hi F13. Long time no see.

I wonder if anyone remembers me, haha. I was browsing the forum and saw alot of recognizable posters in the training logs. Now that corona has closed all the gyms, im bored and need a new challange
I will be doing some mix up from II or never gymless from Ross Enamait. I've always liked his stuff, but never got around to trying his programs. I figured now would be a better time than ever. The gyms in norway will open up on June 15th, unless the positive cases rises significantly.

I'll start logging the training on Monday

 

[MilkManUK]

I remember you, welcome back.

 

[CRZA]

I remember you, welcome back.

Thanks mate. Hope all is well!

Warm up

Interval circuit
10 min total, 4 x (60,45,30,15sec)
Burpees
Inverted Rows
bw Squats
Pushups

This shit really got my heart pumping. Jesus

Mini workout:
Card tearing and pinch grip with bands
Fingertip pushups
Neck training and shrugs with bands

 

[CRZA]

what are burpies?

Better to explain it with a video:


often used for conditioning

 

[CRZA]

Stength training

Warm up

A1 Chin ups with bands: 4 x 8
A2 Kettlebell Swings 4 x 25

B1 Push ups x 10 with band and 20kg, one arm pushups x 3 x 8
B2 Pistol squats elevated heel 20kg x 2 x 5, Box pistol squats 20kg x 2 x 8

C1 Kettlebell one arm floorpress with band (20kg), 3 x 8
C2 Band rows 3 x 12

D1 Crush curls with 20kg kettlebell 3 x 12
D2 Triceps band extensions 3 x 12

This was tough. Im always suprised by how good of a workout you can get at home. Not quite like being at the gym, but still very effective.

 

[CRZA]

Wednesday

Hill sprints + 10 push ups x 10

 

[CRZA]

Strength Training

A1 Pull ups, one arm progressions: 4 x 5
A2 20kg Kettlebell swings + bands: 4 x 10

B1 Plyo Push ups: 4 x 10
B2 Sumo deadlift jumps, 20kg kettlebell: 4 x 8

C1 Clap pushups: 4 x 8
C2 Lung jumps: 4 x 12

D1: "rope climbs" 3 x amrap
D2: Triceps extensions 3 x 8

Good training. Feeling good so far

 

[CRZA]

Saturday

100 Burpees,took 8min, 50seconds

Tabata
Squats with 20kg kettbell

Tabata
Kettlebell rows, 20kg

 

[CRZA]

Stength training

Warm up

A1 Chin ups with bands: 4 x 8,9,9,10
A2 Kettlebell Swings 4 x 25

B1 One arm pushups, 4 x 8
B2 Pistol squats elevated heel 20kg x4 x 5

C1 Kettlebell one arm floorpress with band (20kg), 3 x 8
C2 Band rows 3 x 12

D1 Crush curls with 20kg kettlebell 3 x 12
D2 Triceps band extensions 3 x 12

 

[CRZA]

Strength Training

A1 Pull ups, one arm progressions: 4 x 5
A2 20kg Kettlebell swings + bands: 4 x 10

B1 Plyo Push ups: 4 x 10
B2 Sumo deadlift jumps, 20kg kettlebell: 4 x 8

C1 Clap pushups: 4 x 10
C2 Lung jumps: 4 x 12

D1: "rope climbs" 3 x amrap
D2: Triceps extensions 3 x 8

 

[CRZA]

Tuesday

Around two hours of BJJ. Got to train with a trainingpartner. He has some mats outside his house
Feels good to grapple again.. Ahh I miss it

 

[CRZA]

5 Pullups
10 Band slams
15 Burpee
20 Jumping Jacks

AMRAP in 20 minutes.

Did 10 rounds. Around 75sec of work and 45sek rest.

This was rough

Ab training
Standing abwheel 2 x 5, kneeling 2 x 10
Hanging leg raise x 8,10
Triangle choke and choke situps 2 x 20

Band shrugs 4 x 20
Band neck extensions 3 x 20
neck nods forward and sideways 3 x 20

 

[CRZA]

Stength training

Warm up

A1 Chin ups with bands: 4 x 10
A2 Kettlebell single leg deadlift 4 x 10

B1 One arm pushups 4 x 10
B2 Bulgarian split squats 20kg, 4 x 10

C1 Kettlebell one arm floorpress with band (20kg), 3 x 8
C2 Band rows 3 x 12

D1 Crush curls with 20kg kettlebell 4 x 12
D2 Triceps band extensions 4 x 12

Felt good

 

[CRZA]

Around 30min of bjj techniques, practicing on my gf

Interval training
12 Burpees
24 Pushups
36 bw Squats
1min jump rope

4 rounds, around 45-60sek rest betwee rounds

Band shrugs 4 x 20
Band neck extensions 3 x 20
neck nods forward and sideways 3 x 20

Card tearing
Pinch grip
Fat grip

 

[MilkManUK]

Card tearing? Nice.

 

[CRZA]

Card tearing? Nice.

Yes it's pretty fun. I had a Card Tearing e-book from Jedd Johnson that I purchased some years back. I tried it out but never managed to tear a deck When Corona came along I got back into it and had it as a goal of mine. Its fun and I can tear trough a deck of cards now. It varies greatly how hard the brand is though and it gets expensive after a while. But its amazing training for hand and grip strength. My favorite is finding a hard brand of cards and working the tear for a good +30 seconds.

Hit me up if you have any questions on it, or wants some training tips for it!

Strength Training

A1 Pull ups, one arm progressions: 4 x 5
A2 20kg Kettlebell swings + bands: 4 x 10

B1 Plyo Push ups: 4 x 10
B2 Front squat jumps 20kg kettlebell: 4 x 8

C1 Clap pushups: 4 x 10
C2 Lung jumps: 4 x 12

D1: "rope climbs" 3 x amrap
D2: Triceps extensions 3 x 8

 

[CRZA]

Tuesday

Around 90mins of BJJ with a training partner. Training outside

Tabata, one round (jump rope/burpees switching halfway)

 

[CRZA]

Stength training

Warm up

A1 Chin ups with bands x 8,8,8,12
A2 Kettlebell single leg deadlift 4 x 10

B1 Pike Pushups 4 x 10
B2 Bulgarian split squats 20kg, 4 x 10

C1Piush ups rings and band 4 x 12
C2 Ring rows 4 x 12

D1 Crush curls with 20kg kettlebell 3 x 12
D2 Triceps band extensions 4 x 12

 

[CRZA]

Thursday

two hours of BJJ, mostly rolling and flow rolling with a training partner.
Outside in the sun

 

[CRZA]

Strength Training

A1 Muslce up progression 4 x 5
A2 20kg Kettlebell swings + bands: 4 x 10

B1 Ring dips 4 x 10
B2 Front squat jumps 20kg kettlebell: 4 x 8

C1 One arm pullup progression 4 x 5
C2 Bulgarian split squat w 20kg kettlebell 4 x 12

D1: Inverted ring rows 3 x 12
D2: Triceps extensions 3 x 12