Cardio & Heavy Push day

Morning

Cardio

20 mins 70-80% mhr

Evening

Push

Bench press; 3x 6-8
CG press; 2x 6-8
OH press; 3x 8-10
Hack squat; 3x 6-8

**
Well, its really nice to be back working out. I will know if my ribs are ok in the morning :). I done as well as I expected coming off from a couple weeks off. Really looking to up the weights after this.

I decided to cut my usual 4x a week 30 min aerobic conditioning part to 20min 4-5x a week. The 30 mins were getting dull and very boring, so I'm hoping this helps my motivation and I'm not expecting a huge difference in my conditioning just knocking a little time off. That why I'm going to shoot to do a 5th day as much as possible. This is also being done to make more time for sprints and anaerobic work. I hope my ribs hold up and want to get my cardio back up and hopefully improved before I'm back to MMA work. I will be returning to BJJ tomorrow probably but will more than likely skip out on any rolling. I just hope the technique portion is going to be OK for my ribs, its really hard to train much of anything grappling wise with a rib damaged. I hope I don't regret trying.