Home Page   |   About   |   Testimonials   |   Videos   |  Articles

Saturday, May 30, 2009

20kg Pistol x 5/5
Handstand Pushup x 8
repeated 5 times

Long Cycle Clean and Jerk
5:00 @ 20kg (didn't count reps, went fast though)

Tabata burpee w/ 20lb weight vest.
That was brutal. Ouch.

Friday, May 29, 2009

TGU: 16kg x 1/1 x 2
Lots of Joint mobility and Z drills

Double 28kg bells:
Press x 6
Squat x 8
rest and repeat 4 times (The front squats immediately after the presses helped me find a strong abdominal bracing effect and shoulder work.

Bodyweight Pullup: 3 x 10

One arm swings: 28kg x 5:00 switching every 15 or so--set it down a couple times.
Heavy bag work and a tennis match.

Thursday, May 28, 2009

PR Deadlift:
One of my all-star clients, Cora pulled an easy 270lbs the other day...

She would kill me if I mentioned how old she is, but it makes it all the more impressive.

My training today:
TGU+OHS+Arm Bar: 24kg x 1/1 x 3

24kg Snatch: 100 reps in just over 3:00. This would qualify as an easy pass for the RKC standard snatch test.

Kicked the heavy bag and worked some combos for 20:00.

Wednesday, May 27, 2009

Flat Bench: 185 x 5 x 5 (Done from chest in power rack--dead stop style)
Front Squat: (Also done dead stop style from bottom position in power rack)
185 x 5
235 x 5
265 x 2,3
Supersetted with DB Row:
140 x 8/8 x 3

Med Ball Lateral throw 8lbs: 8/8 x 3
Flag 5 x 3

Burpee :30
Jump Rope :40
rest :10
repeat 10 times and fall down.

Monday, May 25, 2009

Tonic Lifting

Lots of mobility work, Z drills

355 x 5 x 4 sets

One arm Military Press:
40kg x 1/1 x 11 sets (done in just under 15 min, all the reps were very easy)

Med Ball Lateral Throw: 8lbs x 8/8 x 3
Flag: 5 x 3

Sandbag Clean and Press x 10
Sandbag Squat x 10
rest 1:00
repeated 3 times

Happy Memorial Day!

Saturday, May 23, 2009

No BJJ or Muay Thai, some shadowboxing
Double Clean+Press
28kg x 5 x 5
Double Clean + Front Squat
28kg x 5 x 5

See Saw Press
28kg x 5/5 x 2

Swing 28kg x 50/50

Band resisted hill sprints with partner
About 20-30 sec of work followed by 1:00rest (including walk back down)
Done for 12 min--brutal.

Thursday, May 21, 2009

50m sprint x 4

Litvinov Sled work
28kg double snatch x 8 + 40m sled push
rest 3:00
repeat 4 times.
Stretch and DONE!
Very simple, but not easy.
Going to play tennis later :)

Wednesday, May 20, 2009


So it's been a while since I've posted and here's the recap:
Saturday I won the Pankration tournament for my weight class (175). Then 15 minutes later I also won the No-Gi Jiu Jitsu tournament. It was an awesome day and I felt like my strength and conditioning really carried me to the top.
The bad news: Jammed the hell out of my left thumb during on of the BJJ matches so I'm on IR for probably a week (might be broken, going to get an X ray tomorrow if pain doesn't subside). Today was a tonic training session--not a normal day.

Dead Start BB Flat Bench (done from chest in power rack):
185 x 5 x 5
KB Row:
88 x 15/15 x 5

Jumping Pistols: 5/5 x 5
MB lateral Throw: 8lbs x 8/side

Tabata Burpee high Jump: 8 sets of 9
Burpees felt good-felt very explosive and got good hang time on each rep.

Saturday, May 16, 2009

Friday, May 15, 2009


Weighed in at 172.5lbs...time to eat!

This is what 172.5lbs looks like:

Diet, exercise, and perseverance.

Thursday, May 14, 2009

Online Training and pre-fight jitters

I've had a few clients of mine have to stop seeing me due to reasons beyond their control. Our schedules just wouldn't mesh with kids/work/family etc. They still wanted the guidance and care that I could bring to the table in their training. So I wrote out programs for them--it was only fair that I do it for free after their past loyalty. Long story short, they were very happy with the results and told their friends. So I'm going to offer online training for anyone who needs my guidance to reach their fitness goals. One thing I've had a lot of success doing is "making do with what you have, where you are." Even though I have a lot of fun toys at the gym, I've gotten some pretty fantastic results from bodyweight and dumbbells only.

On a personal note, my body is electric right now, weigh ins are in 24 hours and I feel as if I could take on the world right now.

Wednesday, May 13, 2009

Played around with some grip stuff and a 16kg kb today just to stay loose for the fight...
Lots of Z and Joint mobility
16kg get up x 1/1 x 2

hub lift:
double 35's x 2 x 3 (new PR, never lifted 2 35's at the same time)
45lbs x 1/miss *PR surprisingly the left hand went up but failed on the right (and I'm a righty)

Going to hit the pads lightly tonight at Muay Thai (no sparring)

Tuesday, May 12, 2009

Probably my last real "training" day before the fight saturday...
TGU: 28kg x 2/2 + armbar
Snatch 10/10 x 2
JM and Z drills
Windmill 5/5 x 2

Keg shouldering 120lbs x 2:00 on 1:00 off x 4 rounds. Felt pretty good once I got the hand positioning figured out. I'll get a vid of some of this fun conditioning stuff sometime soon, right now eyes are on the prize.
May go for a swim later.

Monday, May 11, 2009

Scaling back for this week...
TGU: 16kg x 5/5 x 2
Pistol: bodyweight x 5/5 x 2

BB hang power clean + Jerk + Slow negative military press:
185 x 3 x 1
205 x 2 x 1
225 x 1 x 2

DB row: 125 x 7/7 x 4
MP: 32kg x 2/2 x 4

32kg KB
5 snatch
5 clean
5 squat
5 swing
switch arms, repeat other side
repeated twice
followed immediately by 20 burpees
BJJ later-technique only

Sunday, May 10, 2009

Saturday Conditioning:
TGU+Armbar 16kg x 3/3 x 2
Pullup: bw x 10 x 2

15:00 circuit:
10 double clean
10 burpee broad jump
10 med ball slam
10 tuck jump
100 rope jumps
repeated for 15:00

Leg and lung burner- kept a pretty decent pace (like a fight would be). Resting tomorrow. Will train light monday and wednesday; rest thursday friday before the fight!

Friday, May 8, 2009

Snatch 24kg
followed by swings, 40/40
Stretch and inversion.

TGU @ 16kg x 8/8, 5/5, 2/2
Pullup: b/w x 10 x 3
Cossack Squat: 16kg x 8/8 x 2
BJJ for an hour,
Muay thai tonight if I feel up to it.

Wednesday, May 6, 2009

TGU to kneel:
28kg x 3/3 x 3
light swings between sets of getups

Kb juggling 28kg about 10 min

KB complex:
7 swing
7 C+Press
7 Front Squat
7 Snatch
repeat with other arm
Sprint 50m
rest 2:00, repeat 3 times
Finished with overhead walk x 50m each arm x 2 trips

Friday (today):
Single leg deadlift 5x5 @ 24kg (easy)

Wide Grip Pullup:
24kg x 2 x 15
bodyweight x 5/5 x 15

One arm row:
125lbs x 5/5 x 3
40kg x 1/1 x 2, 2/2 x 1

1:00 sandbag clean x 5 + carry 40ft
10 burpees
1:00 sandbag clean x 5 + carry 40ft
rest 1:00
repeat 3 times
Muay thai later tonight.

Monday, May 4, 2009

Warm up, lots of Z.
16kg x 8/8--this told me a lot of things.

Power Clean+Push Press
210 x 3 x 3

Hang Power Clean
210 x 3 x 3

Front Squat:
285 x 3 x 4

KB Complex w/ double 28kgs:
Snatch x 5
Clean x 5
Clean + Push Press x 5
Swing x 5
Burpee x 5
rest 1:00
repeated 3 times
Finished third set with 15 EXPLOSIVE burpees.

BJJ tonight

Saturday, May 2, 2009

Thursday's training:
2 arm jerk @ 28kg
2:00 on @ 12rpm
1:00 rest
repeated 5 times

One arm C+P: 40kg x 1/1 x 10
One arm Row: 130 x 6/6 x 5
Pistol: bodyweight x 10/10 x 5

BJJ for an hour at noon
Muay thai for 2 hours at 7pm.

Feeling good.