Jean-philippe Gams / training / 2024 / June

3rd June

Bjj

1h30 - Sill & techniques and heavy sparring at the end.

Training

Bench Press

• 2 x 12 reps @60kg (3rir)

Dumbbell press (flat)

• 2 x 15 @15kg ( 3rir)

Push Up

• 2 set 3 rir ( 17 reps & 16 reps )

Dips

• 2 sets of 10 reps ( 3 Rir)

Barbell Upright Row

• 3 sets of 15 Reps @15kg

Barbell Squat ( High Bar )

• 2 sets @60kg = 15 / 20 reps

Barbell Hip Thrust

• 2 sets @60kg = 12 / 11 reps

Cardio

15' Bike & 15' Run Zone 2