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Now that he has retired. Who will the next light weight champion be. Tony Ferguson, gaethje, poirier.

Khabib vs Gaethje tonight.

Grappler vs Striker/Defender

Date: 20/10/2020
Soreness: outer shins

Condition: Working out in my sitting room, barefoot. Heater is on and I am sweating, but it should help against any sickness. Drenched after.

Warm up
   basic warm up no activation

Workout
   Broad jumps 1 x 6 @ankle weights
   Broad Jumps 1 x 10 @bw
      - 2.4m

   Single leg forward jumps while holding back leg
      - 1 x 5 each leg: average distance: 1.32 left leg and 1.53 for right leg

   This made me think that my front leg in the sprint start should be the right leg, because it's stronger than my left leg, but when I tried it was awkard but was reaching the same distance as my left leg. May have to try it during my run sessions. But I have to first make my right leg be used to the movement first.

Cool down
   stretch

Quote from: seifullaah73 on October 13, 2020, 01:49:49 pm

It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.

Get tested mate, the UK is nuts atm.

Yes it is,  currently my town is not a big risk, Northern part of UK is suffering mostly.

I will wait it out a week and if it is still the same, I will get myself tested. So by Sunday I will re-evaluate.

Appreciate your concern.
 

Tuesday

Gym

Bench-
barx12
60x6
100x3
115x1
122.5x1
110x3x3
85x10

Incline DB Bench-
12x8
28x8
30x8
32x8

Sit Ups-
24

It was my birthday today as well. 30 years old. Getting old 

Happy birthday man.
 

Warm up:
   General mobility and stretching warm up

Workout: Took a long time because of the 3 sets of jumps followed by weightless jumps for each set.

Barefoot broad jumps onto carpet, 2 legs and 1 leg after reaching the bottom of the single leg squat while holding the back leg.
   3 x 5 - then reduced to 2 sets due to amount of time it takes to do them

Distance with 2 legs: 2.2m average without ankle weights

Distance with 1 leg: 1.32m for left leg and 1.42m for right leg. with ankle weights. My best distance for right leg was 1.5m and with left leg 1.32m still.

Hamstring curls with resistance bands 3 x 8

Sitting with leg straight out in front and hold rubber band in front, upper body upright and pull the band towards you. 2 x 8 each hand

Resisted upper body for crunches 2 x 10

Cool down
   stretch

Comment
I can jump further 1 leg then with 2 legs, in terms of 1 leg distance is more than twice my double leg broad jumps.

01/10/2020
Keegan Smith Program - Day 10

Feel like I've lost a day somewhere in here that I forgot to log.

Cleans- Goal- build to a heavy single

C&J- bar up to 60

Squat clean- 70 x 1, 80 x 1, 90 x 1 

Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.