NEW PR'S TODAY

WARM UP

10 SWORD DRAWS
10/10 KALI DRILL
10 YSQUATS
3 PUMPS

PRACTICE

3 X 3 L/R Pistols

STRENGTH

AMRAP In 10 Min of 1/1 TGU w/ 27.4 Kg - Got 7L 6R total of 13 ( but did 14 to balance it out)

Bent two 60D nails today wrapped in Iron Mind blue wraps, then wrapped that in a towel as suggested by Jedd Johnson of Diesel Crew.

COCT - 5,3,2
COC1 - 3 x 2 L/R
COCT - 3x 5 L/R
8lb Hammer Lever 3 x 3

CORE

3 Rounds 30/10 Of - Spiderman Plank, MC Flex, Side Plank Lt, Side Plank Rt, Super Plank

COMMENTS

* In regards to the TGU, Jordan Vezina's The Corrections is a big help. My goal is to get 20 total get ups w/in 10 min w/ the 27.4kg. I got 12 last week and 13 this week.


* Bent two 60D nails for the first time today. I emailed Jedd Johnson today with some questions about my technique. Might have to purchase proff. bending nails. No too sure if the ones I got at Lowe's are considered bending material.

LABOR DAY...LIGHT DAY...GOTTA GO TO WORK DAY

WARM UP

10 Goblet Squats
3 Pumps
10/10 Halos

STRENGTH (w/24kg w/in 25 min)

C & P's 1,2,3
             1,2,3
             1,2,3
             1,2,3
             1,2,3
Ring Pull Ups 1,2,3
                      1,2,3
                      1,2,3
                      1,2,3
                      1,2,3

CONDITIONING (w/ 27.4kg)

10 Min of 30 sec KBS / 30 sec Indian Club Recivery
                    
CORE

Planks Of Fury
                    

HEAVY PRESS AND PULL DAY

WARM UP

Joint Mobility
10/10 Halos
10 Goblet Squats w/ 16kg
3 Pumps

STRENGTH (w/in 35min)

C&P w/ 24kg - 1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4

Ring Pull Ups - 1,2,3,4,5
                        1,2,3,4,5
                        1,2,3,4,5
                        1,2,3

CONDITIONING

VWC - w/ 16kg 7/7 in 30 sets

COMMENTS

*I felt much stronger today than last week's heavy day, and I was able to complete more work in the given time. My form seems to be improving as well. I am staying tight throughout the clean and all the way through the press. My body was a little more resistant to fatigue this go round. I monitored my rest making sure not to get too mush or too little. I'm looking forward to next week's pressing days b/c I will try and top what I did this week.

* I'm really liking the ring pull ups. My rt thumb is no longer hurting. I think I need to install a better pull up bar. the one attached to the power rack SUCKS! I'm getting a higher volume of pull ups per session w/ the ladder pull ups than I did with the 'Fighter Pull Up' program, however I am completing fewer reps per week. I think this will help me get stronger with my pull ups w/o over training, which I feel like what was happening with the FP.
* Got 30 sets of 15/15 7/7 reps with the 16kg. My goal for next week is 35 sets. Today, I really concentrated on my over speed eccentrics and punching through the bell at the top of the snatch. both felt very good and I felt very fresh during this whole session.

Active Rest And Recovery...Plus A Little Fun Too.

[Even the "Big Guy" needs some rest...ok he THINKS he needs a lot of rest.]











Beating Inanimate Objects...Now That's My Idea Of Fun.

ROUND 1: 5 Min warm up consisting of foot work, stretch kicks, and dynamic stretching

ROUND 2: Heavy Bag Work
                   60 sec Punches
                   60 sec Kicks
                 120 sec Combos
                   30 sec Burpees
                   30 sec Jumping Jacks

ROUND 3: UFC Ground & Pound Bag
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run

ROUND 4: Active Recovery Circuit x 2 Rounds
                  30 sec Pumps
                  30 sec Overhead Sqt w/ 45lb bar
                  30 sec Windmill w/ 16kg Lt.
                  30 sec Windmill w/ 16kg Rt.
                  30 sec Fire Hose Waves w/ 1.75"
                  30 sec Push Up Plus
                  30 sec Jumping Jacks

COMMENTS

* I am feeling great today so I decided to focus that energy towards a fun A.R. routine. I will start implementing these on my active recovery days depending on how I feel. I really miss being in my MMA class, so I figured there's a lot I can do on my own and still reap some of the same benefits, like improved conditioning, working technique, letting out aggression, burning some calories, etc.


* Afterwards, I felt alive. So, yes, this will be a part of my weekly routine. I'm still feeling the surge so I'm gonna take Jack to the dog park and let him let off some steam. Peace.

HEAVY TGU DAY

WARM UP:
Indian Club Drill
Pumps

STRENGTH:
Three 5 min Rounds of TGU w/ 32kg x 1/1 = 18 total for today

GRIP TRAINING:
COCT Warm Up - 5,3,2 LR
COC #1 - 3x2 LR
Hammer Lever - 3x3 w/ 8lb hammer
KB Crush Curls - 10,6,4 w/ 16kg

COMMENTS:
My goal for next week is 20 in 15 min w/ the 32kg.

MEDIUM PRESS AND PULL DAY 090209

WARM UP: 3 Rounds

10 Goblet Squats w/ 16kg
5 Push Ups Plus
3 Pumps

STRENGTH: W/ 24kg

C&P's 1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3

Ring Pull Ups 1,2,3,4
                     1,2,3,4
                     1,2,3,4
                     1,2,3,4
                     1,2,3

CONDITIONING - "Swing And Rescue Suicides" (Dice Rolled 2 Rounds Today)

* 30 KBS w/ 16kg  - Sprint to the 24kg
* 20 KBS w/ 24 kg - Sprint back to the 16kg
* 30 KBS w/ 16kg - Sprint to the 32kg
* 10 KBS w/ 32 kg - Sprint back to the 16 kg
* 30 KBS w/ 16 kg

COMMENTS

* I got it the gym a little later than I wanted to b/c I didn't wake up till around 2pm and I was too hungry and groggy to workout right away.

* Still feeling a lot stronger w/ c&p the 24kg. today was a medium day, but I set the gymboss to 25:00. I wanted to see if I could get 5(1,2,3,4) w/in 25min. I started getting tired and my form was shaky around the 3rd rung of the 5th ladder so I stopped in hopes of conserving my energy for the Heavy Day on Saturday. The 24kg felt like the 32kg does to me now, when I first started using it. It is starting to feel lighter and lighter everyday. This give me hope in using the 32kg in my ladders someday.
* I'm taking a break from the 'Fighter Pull Ups' by going back to the ladder pull ups. I'll have to really pay attention to how I feel and gage program will help me increase my pull up numbers faster. I also did ring pull ups today to change it up a bit.
* I came up with "Swing And Rescue Suicides" earlier today. I liked it, but would much rather do it on football field or track. The driveway didn't give me enough room to get a good sprint going. I only did 2 rounds of this today, but will add a few more rounds the next time I do it. It's going to be a lung-buster. I watched the video a while ago and noticed that I need to develop a better hip snap and focus on flaring my lats and pulling my shoulder down.
* Tomorrow is heavy TGU day.

TGU DAY 090109

WARM UP: Indian Clubs

10 Kali Chamber Drills L/R
10 Sword Draws L/R
10 Y Squats

ARAP IN 10 MIN OF

TGU x 1/1 L/R w/ 27.4kg

- Got 12 today