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Sunday, March 29, 2009

Took a couple days off but trained a little bit anyway (if that makes sense).

Thursday: Swim 50m, rest until recovered, x 20

Single Leg Deadlift
Hip Flexor stretch

Inverted Rope Row: 10 x 3
TGU: 40kg x 1/1 x 3
BJJ for an hour

Saturday: KB Juggling
Sunday(Today): 10 min set of snatches @ 16kg, easily hit 60 reps/side with good pacing. Grip was the only limiting factor. This was easy on the rest of my body and I was never out of breath so I recovered almost immediately. I'll try to do some variation of this every day at a low intensity to just hit the groove.

I also went to a 2-day movement workshop with Theresa Nesbitt, M.D. at Essential Strength. She is really smart. Like REALLY smart. Anyone in San Diego, (or southern california for that matter) would be well served to work with her.

Wednesday, March 25, 2009

Done back-to-back circuit
Single leg deadlift x 5/side
Goblet Squat x 10
Swing x 15
repeated 3 times

5 sets
TGU x 1/1
Inverted Rope Row x 10

Ab wheel
2" Wrist roller, extension only

Hill sprints with 84lb vest

Muay Thai tonight at 7pm.

Tuesday, March 24, 2009

Today's Training:
Prep, mobility work
Armbar + TGU to high bridge x 3/3 x 2

20 minutes
Double 28kg jerk x 7
Double Swing x 10
Rested about :30 between sets but sometimes shorter or longer
The last Set I did 15 Jerks as fast as possible

Sled Push:
Heavy: 25 yards x 4
Medium: 25 yards x 2
Light: 50 yards x 2

Monday Training:

405 x 5 x 2
445 x 2 x 2

10 rounds
Burpee x 5
Tuck Jump x 10
Burpee+Tuck Jump x 5

Striking practice at night

Saturday, March 21, 2009

Friday Training:
Prep work

single leg deadlift
hip flexor stretch
repeated 3 times with 32kg

Inverted Rope row: 10 x 5
Plyo Pushup: 10 x 5 (maximum height and kept body rigid)

BJJ at noon

Muay Thai at 7
Finished the day with some full contact sparring with mma gloves and did well against someone in my own weight class--fighting big guys all the time really pays off later.

Thursday, March 19, 2009

They can't all be winners, I started out today feeling sluggish and slow so I built up to it and focused on some skill work...

TGU: 28kg x 1/1 x 15:00 not too bad, the last 5:00 felt more solid than the first 10:00.

Single Leg Deadlift
Goblet Squat

28kg windmill
28kg double swing
light juggling

20 burpee+tuck jumps just to get my blood pumping.

All in all, not a bad day--just do what you can with what you have.
TGU: 24kg x 1/1 x 10:00
Rope inverted row 10 x 5

24kg jerk x :30
rest :15
24kg swing x :30
rest :15

Muay Thai at 7pm

Tuesday, March 17, 2009

Speed trick

Regular tuesday session today, the jerks didn't feel too awesome so I didn't get too crazy with it.

double 28kg jerk x 1:00
Single 28kg jerk x 1:00 L/R
1:00 rest
repeated 5 times

Sled push --Barefoot
+ 56kg, 6 x 25 yards, rest 1:00 between sets

+28kg, 2 x 25 yards
2 x 25 yards

I can already feel a difference since starting the barefoot sled pushes--you can really feel your leg driving being funneled through your feet and I feel stronger during martial arts when being barefoot is a necessity. Try some barefoot sprinting or sled pushing--you will not regret it.

Monday, March 16, 2009

Deadlifting? Oh boy!

After ripping my hamstring in half--I say that it is completely healed and rehabbed properly. I credit a lot of the corrective exercise to ASLR, Single Leg Deadlift, and swings. Training today...

387 x 5
437 x 3
457 x 2
457 x 1
477 x 1

So happy, hamstring felt fine, back felt fine, I rock.

TGU: 24kg x 1/1 x 5

16 rounds
double 24kg jerk x :30
:10 rest
swing x :30
:10 rest

At the buzzer finished with 20 burpee +tuck jump.
2" rack mounted wrist roller and side planks.

BJJ--grappled for a solid hour, felt good.

I'm most happy with the deadlifting, it is proof that I did this the right way and it feels GREAT!

Saturday, March 14, 2009

The elbow is on the mend

Elbow is feeling better. Managed to use it a little bit today-- I guess some of the rehab I've been doing has worked. Good job, Max.

C+P: 24kg x 5/5 x 2, 32kg x 5/5 x 1, 40kg x 1/1 x 2
Inverted 2" rope row: 10 x 5
Face Pull: Purple band
Swing x 10

BJJ at noon.

Muay Thai at 7pm.

The sled work I did on thursday caught up with me and my legs feel like jell-o today.

Thursday, March 12, 2009

Muay Thai felt great last night--unfortunately my sparring partners did not feel the same way. I was really feeling good with my kicks last night and no one could go a full 3 minute round with me. I switched to boxing only and still felt dominant, I have been practicing a lot and it is nice to see such rapid improvement.

Today's Training

TGU: 28kg x 5/5 x 2 (5 TGU's without setting the bell down)

Single Leg Deadlift: 28kg x 8/8 x 3, 56kg x 5/5 x 2
Goblet Squat: 28kg x 10 x 5
Swing: 10 x 5

Snatch: 28kg x 10/10, 10/10, 10/10 (hands couldn't take much more today

Sled Push: 25 yards, rest :40, 25 yards, rest 1:00 x 3 rounds
40 yard sprint x 5
Farmers walk to the car well over 150 yards.

Wednesday, March 11, 2009

A client of mine hit some awesome numbers in her TSC Training so I thought I'd post them here;

Deadlift: 252 (more than 2x bodyweight)
Pullups: 9 (she'll hit 10 for sure in competition)
Snatch: 118 reps (didn't set the bell down the whole time-it was inspiring)
She's awesome, and I'm very proud of her hard work.

On to my training:

Inverted Rope Rows: 10 x 10 sets
Pistols: 24kg pistol 5/5 x 10
Overhead Squat: 5/5 x 10

Then a little complex to finish
10 swings
on the minute
10 rounds. Nice little closer.

Finished with some 2" rack mounted wrist rolls (extension only--feels okay on the elbow)

Off to muay thai now.

Tuesday, March 10, 2009

Prep work
28kg Jerk
1:00 x 12 reps x 8 sets (rest 1:00 between sets)
Really found my groove on these easy 1 min sets. I am realizing that it is foolish for me to try for long sets while my technique is still so beginner.

28kg snatch:
25/25 untimed--slow paced

Heavy Sled Push:
4 x 25 yards (the last trip took about 30 seconds--it was agony.

Prep work

Single Leg Deadlift
Goblet Squat
Hip Flexor Stretch
Goblet Squat

TGU+armbar+windmill: 1/1 x 5
Deadlift: 405 x 1 x 5 (nice and easy, fast pulls--just needed a light day)

Superset x 5:00:
Farmers Walk: 160lbs/arm x 50ft
Burpee: x 10
Got 5 rounds in and went over the time a bit to finish out the set; on a side note, it's really hard to turn with the new long farmers bars.

BJJ for an hour and a half; I got picked up and slammed from overhead and didn't get knocked unconscious--why I got slammed in jiu-jitsu, sparring, is beyond me, but I now think Jason Lambert is a dick. Good job dude; get pissed off and slam a 180lb dude who just choked you.

I'm not bitter. If I can make things interesting with a 50lb weight difference against a guy who has 23 mma wins, I call that a victory.

Sunday, March 8, 2009

Does it come as any surprise that BJ lost the fight?
What do you think?

Friday, March 6, 2009

Prep work

Superset x 3
Single Leg Deadlift 24kg x 5/5
Goblet Squat 24kg x 10
Swing x 20
Hip Flexor stretch

TGU: 24kg x 1/1 x 2 each rep took about 1:00+
Swing x 20
BJJ for an hour

Muay Thai tonight--body is feeling better with this work.

Thursday, March 5, 2009

Prep work

Superset of 3
Single leg deadlift: 24kg x 6/6 x 5
Goblet Squat: 24kg x 10 x 5
Swing: 24kg x 20 x 5

TGU: 24kg x 1/1 x 3 (+3 reverse lunges per get-up)

Muay thai at 7pm--felt great, expending less energy and landing more strikes


28kg x 20/20, 15/15, 10/10, 10/10, 10/10, 10/10 Tried to make every set as easy as possible

28kg x 20, 20, 20, 10, 10--ample rest between sets
1:00 sprint-22 reps

Finished with a smoker involving double snatches, swings, and burpees

Tuesday, March 3, 2009

Technique training today...

28kg snatch (waiting on a second gymboss timer so I have one when I'm not at the gym.)
Focused on pacing and form

28kg jerk
3:00- 30
2:00- 20
1:00- 20
Felt pretty solid--surprisingly MUCH easier than double 32kgs.

One arm long cycle-All done without putting bell down
28kg x 20/20, 10/10, 10/10, 10/10, 5/5, 5/5, 10 swings per side x 3
Didn't time it.
Finished with 6x 50m sprints (barefoot of course)

Sunday, March 1, 2009

The Hardest Thing

New Article by yours truly. Enjoy.

The Hardest Thing

Monday Training:
24kg TGU 2/2 x 5
24kg Single Leg Deadlift 10/10 x 5

DL: 315 x 5 x 5 (very easy, just hitting the groove)

Sled Pulls: 5 x 50m
Swing: 50 x 2 sets
BJJ tonight