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Monday, July 27, 2009

Fight Night coming up

I haven't been inactive, just nothing exceptional to blog about training-wise.
My fight is coming up this friday--anyone in the area should come out for a night of combat.

Battle of Champions Event
San Diego Swiss Park 2001 Main Street Chula Vista Ca 91911
Friday July 31st at 8:00pm Gates will open at 6:00pm

Mostly rehab and prehab stuff with some KB-yoga. I'll beat the crap out of the heavy bag and go for a swim later.

Friday, July 24, 2009

I was feeling sick for a few days so I took off training--did some mobility work and stretching but that was it.
Tuesday:
Ring Muscle Ups
1 Ladder to 5 + 5
Pistols
Bodyweight x 10/10 x 2
Long Cycle C+J:
2x24kg, 2:00 @ 10 rpm w/ 1:00 rest x 3
1:00 @ 12 rpm x 2, 1:00 rest between

Yesterday:
Ring Muscle Up x 100
Overhead Squat x 50
Pistol x 50/side

This was done in sets from 3-5 interspersed with rehabilitative work, corrective exercise, and stretching.

Sprinted on the beach 100yds x 5 as a finisher and swam.

Thursday, July 16, 2009

ASLR
Single leg deadlift: 2x24kg x 5/5 x 8
Ring Muscle Up: 4 x 8

Pullups x 15 x 1

Smoker:
:36 work/:36 rest
Snatch Left
Snatch Right
Burpee
went for 12 minutes + 20 burpees.

Wednesday, July 15, 2009

Deadlift:
395 x 5 x 1
405 x 5 x 2

Ring Muscle Up:
6,5,5,5

Goblet Squat: 32kg x 10 x 2
Plate curl: 25lbs x 9/9

Lots of muay thai sparring--fighting on the 31st

Tuesday, July 14, 2009

Training lately has really been uninteresting. But very beneficial. I think there's a lesson hidden there.
Saturday I deadlifted light. 375 x 5 x 2
Long Cycled: 2x24kgs for one 4:00 set
5 rounds:
48kg Swing x10
Burpee x 10

Monday:
Deadlift:
385 x 5 x 1
405 x 4 x 2
Ring Muscle Up: 8,5,5,5
Plate Curl: 25lbs + 1 chain for 2/1, 1/1

Training is very specific--will do some long cycle today (tuesday). Not at all sore from deadlifting which is good.

Thursday, July 9, 2009

Adding weight to the Bottom Up Press

Progressing, in many ways. Here's what I did today:
Thick Bar DL:
225 x 5
285 x 1
295 x 1
305 x 1
Oly Bar DL:
355 x 5 x 1
385 x 5 x 2
A lot of pulling today and felt strong all the way through--awesome.
Bottom Up Press:
32kg x 2/2
32kg + 10lb chain x 3/3
32kg + 20lb chains x 2/1
32kg + 30lb chains x 1/0
Huge new PR for BUP--the chains are a great way to progressively add weight as shown here:



Slow Muscle Ups on Rings: 8, 5, 5
Plate Curl: 25 x 8/8, 6/6, 5/5

Punches and kicks on heavy bag.
Overall great strength day.
Been training a lot of fighting this week so training has been mostly more of the same...
Deadlift
Ring Muscle ups (These build a very solid muay thai clinch!)
A good 50% of my training right now is corrective work.
More deadlifting to come today.
Yesterday I also did a few sets of long cycle.

Monday, July 6, 2009

Deadlift:
355 x 5, 375 x 5
385 x 4 x 2

BUP: 32kg x a lot of doubles

Hub lift: 35 x 2/2 x 5

Muscle Up: +10lbs x 6,6,6

Plate Curl: 25lbs x 10/8, 8/7, 6/5
Hang from fat bar with leg raise until death.

Friday, July 3, 2009

Deadlift:
375 x 5 x 2 (felt REALLY easy, I've been pulling 3x a week and I'm not burnt out on it, ramping up slowly, feels good)
Bottom up Press:
32kg x 2 x about 5 sets

Muscle ups on rings: 8, 6, 5
Going to hit 10 soon with no kip whatsoever.
BJJ at noon.
Muay Thai tonight.
Feeling good--bodyweight is around 179 and strength is up.

Wednesday, July 1, 2009

Deadlift: 365 x 5 x 2
Bottom Up Press: 32kg x a ton of solid singles

Slow controlled ring muscle ups: 6 x 4 sets
Plate Curls: 25 x 8/8, 8/6, 6/5

Long Cycle Clean and Jerk: 20kg x 50 reps, untimed.

Muay Thai tonight!