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Monday, December 28, 2009

Training Today:
Bottom Up Press:
40kg x 1/1 x 2
36kg x 1/1 x 5
Cossack Squat w/ 8kg in rack x 5/5 x 7 +hip flexor stretch

Renegade Row
100lb x 8/8 x 4
Wall Slide x 10 x 4
SLDL 24kg in opposite hand x 6/6 x 4

Battling Ropes x 1:00
Burpee + tuck jump x 10
4 rounds

Thursday, December 24, 2009

Yesterday's Training:
Ring Muscle Ups +20lbs:
Superset with Airborne Lunge (single leg squat) +20lbs:
17 Muscle Ups and 40 AL's on each leg in 15:00

Pullup +30lbs: 12,9,7,6
Plyo Pushup +30lbs: 10, 8, 6, 6 (could have done more but wanted to be more explosive)

Finished with some med ball work and Jump rope.

Later did a bunch of swings.
Today: Long cycle with a pair of 24's for 20:00 with breaks, no counting.

Tuesday, December 22, 2009

Bottoms up!

This week is like a play week--still going to focus on moving better, but my mind needs a break from hard training.
Bottom Up Press:
32kg x 3/3 x 5
32kg x 1/1 x about 10

Bottom Up Carry 50ft
48kg (only made it about 15 ft with this one)

Gripper closes: #2 for a bunch of singles on each side and a 10 second hold on the right--grip was very strong today and I also climbed the rope a few times.

Later that evening I did a bunch of snatches with a slick handle and no chalk and some medicine ball throws. Worked up a good sweat and went home. I'll probably do some get-ups today (tuesday).

Friday, December 18, 2009

Training from the last few days

Jiu Jitsu has been going well, rolled with a lot of brown and black belts past few days who were heavier than I and I did well so I am going to put some more focus in my jiu jitsu skills over the next few months--while trying to maintain everything else--which is a lot.

Ring Muscle Up +20lbs
17 in 15:00min
Cossack Squat:
20/side in 15:00 +20lbs (done as active rest for muscle ups)

Pullup: 20lbs x 12,11,10,7
Plyo Pushup: 20lbs x 10,10,10,10

Thursday and Friday:
Lots of get-ups and windmills with a 16kg--seriously, it wasn't much and I rolled a lot of jiu jitsu and hit the heavy bag.
Will do something fun tomorrow.

Tuesday, December 15, 2009

Hill Sprints!

So, hill sprints completely rock. I hit about 15 hill sprints on a 75m steep hill. In terms of effectiveness for being "in shape," this is probably better than what 95% of the U.S. does in a given week.
Sad but true. Sprinting up a hill is good for you. Here is the secret hill sprint workout program:

Find Hill
Step 1: Sprint Up Hill
Step 2: Walk down hill (saunter, even)
Repeat until strong, fast, and "in shape."

Monday, December 14, 2009

My recent training log is going to be sporadic and incomplete. On purpose. I am working on something big and I am not finished experimenting. When I finish the experiment I will publish what I have done and what the results were, until then, I will keep you abreast of 80% of my training.

Warm up with Z, foam roll, windmill, get-ups, and Olympic Lifts

SLDL: 80kg x 6/6 x 4
24kg x 5/5
32kg x 3/3 x 4 (Not used to doing more than one rep so this was good.)

Handstand Pushup x 5 x 5
Renegade Row: 100lbs x 8/8 x 5

32kg swing x 10/10 x 4

Thursday, December 10, 2009

RKC Snatch Test-Revisited.

There are a number of reasons I don't like to do the snatch test. Ok well maybe just one: It's hard. 100 reps with a 55lber in 5:00 is a good measure of fitness. I didn't feel like running sprints today or having to drive just to get a workout. So I came back to my nemesis. I keep a pair of 24kg KB's at home for instances were I don't feel like going out, and believe me, a pair of 24kg bells is plenty for ANYONE to get a good workout. Of course just getting a good workout is not the main goal, but you can accomplish a lot with just that pair of bells. I needed conditioning work, so, enter the snatch test.

The past times I've done it to re-certify and there was no real pressure, I can finish at a slow pace and still make 100 reps in 5:00. Today I wanted to instead see just how fast I could make my 100 reps. So I went as fast as I possibly could.
So I almost killed myself without slowing down and finished in about 3:30. Which, let me tell you, is fast.

The point is, practice is important, but being a well rounded athlete with a complete program will really give you an edge no matter WHAT your endeavor happens to be. I attribute this fast time to my training which is well rounded giving me the strength to move the 24kg quickly, and the conditioning to do so at a constant (fast) pace.
What does your training do for you?

Thursday, December 3, 2009

Training update for the week.

Tuesday I hit some sprints and a lot of agility training. Changing direction at speed, and being able to move freely is a very undervalued skill today but is great for overall "fitness."

Wednesday was supposed to be a pretty heavy training day, but that didn't happen. I ended up doing a lot of get-ups, windmills, hip complexes, stretching, z drills, handstands and swings. Hit the heavy bag afterward for a while. This is a great example of listening to your body. This isn't carte blanche to start slacking off and being a sissy, but you should try to train smart. I decided it was a good idea to push the training back a day rather than push my body to do something it wasn't readily willing to do.

Double Snatch+Press: 32kg x 5+3 x 5 (snatches were easy, presses were more challenging, possibly from the handstands yesterday)

Pullup: 20lbs x 10 x 5
Cossack Squat: 60lbs x 5/5 x 5

Ring Pushup: 20lbs x 15 x 3
Sled Power Pull: 200lbs x 10 pulls x 3 sets

Aaaaaand Done!