Today is going to be a catch up day for the past few days poor performance.  So here goes multiple workouts across the day and starting with…

Pull Up Bar Circuit (band assisted)

  • Pull Ups: 2
  • Chin Ups: 3
  • Pull Ups: 2
  • Chin Ups: 3

Rest 60 seconds…

  • Pull Ups: 3
  • Chin Ups: 1

Did that lot first thing in the morning.  Late afternoon I did…

Forearms

  • Wrist Roller: 3 sets of 2 reps.
  • Wrist Twists: 2 sets of 10.
  • Rest 15 mins.
  • Wrist Curls: 3 sets of 7

Core

Decided against a circuit this time as I was in the middle of a conversation online so sent responses between sets!

  • Crunches: 2 sets of 10 (holding for 2 secs on incline and then decline too)
  • Back Extensions: 2 sets of 10 (I hate these!!)

1:15 of Ju Jutsu

  • Warm Up
  • 3 variants of Kote Gash.
  • 4 variants of Sangaku.
  • Kosh and grappling technique (don’t know the name but you throw their hand behind them and twist round to the ground.  Knee in neck then thumb-lock).

Bas Rutten Workout

  • Did 3 x 2min rounds of the All Round Fighting audio as a warm up.
  • Then 15mins of the All Round Workout 2.

This has been a marathon day with workouts throughout but I now feel relaxed and nicely tired.  One of the great thing I like about working out is the relaxation and that warm glow after wards.  Mmmmmm – natures opiates.