Easy on the hands--to the dismay of everything else

Trying to rest up the spot on the hands so training reflected that.

Pullup (holding on with fingers on rings)
24kgx6x4 sets

FS: 185x10 x 3
Jerks on the minute for 10 minutes 5L/5R w/ 40kg bell.
Practiced kicks and punches on heavy bag+ speed bag work.

Krav later this evening.

Rest Day

Sunday I usually rest and just have an all-around "take it easy" day. I felt like I needed to do something though, so I did.

MVO2 15:15 w/ 16kg
9 reps/set x 60 sets = 540 snatches
I was going to go to 80, but a callous shredded so I finished with...
Tabata Burpee
:20/:10 8 reps each set
4:00 total: 64 burpees

I don't normally measure HR but I got 34 beats in 10 seconds which comes in at 204 BPM.
I didn't measure my HR shortly afterward but I could tell that I recovered very quickly which is good. Might use cloth gloves next time I do MVO2.

Training

Wednesday and Thursday night were dedicated to Krav Maga (which I am loving) so I was a little sore today.

TGU's
24kg x 2/2 x 3 sets

Ring muscle ups 3x10
Ring Dips 1x10

Jiu Jitsu for an hour and a half.

Swam and ran in the ocean.
I treat running in the ocean like a sled drag, I go in until the water is about 3-4 feet high and drag my hands and arms through the water as if I were pulling a sled behind me. 3 sets of about 100 yards and then a relaxing swim. Great if you have access to the beach, and the cool water does wonders for recovery.

Power Wheel

The Power Wheel. No more crunches. Do this.

Back to basics

Z-drills, brettzel, joint mobility

Pullups, pushups, handstand practice


Turkish Getup:
16kgx 1/1 + 10 one arm swings/side
20kg x 1/1 +10 one arm swings/side
24kg x 1/1 +10 one arm swings/side
28kg x 1/1 +10 one arm swings/side
32kg x 1/1 +10 one arm swings/side
40kg 1/1 +10 one arm swings/side
48kg 1/1 +10 one arm swings/side

then back down the ladder from 48 to 16kg
28 get ups
280 snatches

Muscle ups 2x10, 1x5
Power wheel to the death

EDIT: Later that night I went to Krav Maga, and I was Hurting, all those TGU's really added up to shoulder fatigue while punching.

Conditioning

Practice:
Presses to a handstand, various bodyweight exercises (front lever, etc)

Conditioning:
Snatch test w/ 32kg: 25L/30R
Double Jerks w/ 32kg: 27 reps
Rest 5:00
Snatch test w/ 32kg: 20L/23R
Double Jerks w/ 32kg: 20 reps
Rest 5:00
Long Cycle C+J w/ 32kg: 17 reps (grip gave out first as usual)
Rest 5:00
Manmakers w/ 32kg's for 4:00 (didn't count reps)
30 Burpees



Done, smoked.

MORE SETS!

Tested my body fat% today, clocked in at 9.0%. 185lbs. Not bad at all, I think. I've been cleaning up my diet and working off an idea I call caloric budget.

Today's training

Superset:
Double 40kg MP x 1 x 20sets
Pullup 32kg x 1/2 x 20 sets

(alternated pullup sets of 2 reps or 1 rep, so 10 sets of 2 and 10 sets of 1.)

VO2 Max :15/:15 w/ 20kg, 8 reps per set
20:00

Done. Grip started to give towards the end of the VO2 as I was using mittens.

Tip: When grip starts to give out, your body often will compensate and many of my clients tend to feel it in their low back. The simplest solution is usually the best: Fix the grip, and fix the back.
MORE SETS!

Monday Training

Hamstring is improving, still taking it *easy*

Z-drills
48kg Get-ups 1/1 x 5 sets
Fat Bar TGU 60kg x 1/0-failed left side

One arm chin negatives 1/1 x 5 sets

48kg one arm swings 10/10 x 3 sets

120lb Heavy bag Shoulder Squat x 3/side + Zercher Squat x5 + Bearhug Walk for 50 yards--performed as a complex for 5 sets.


Later that day did 5 ladders of 1,2,3,4,5 with the 32kg, did 5 pullups each time instead of weighted.

Light juggling for tuesday.

Z-drills
Get ups: 16kg x 5/5 x 2 sets
32kg jerks 30/30 x 3 sets
32kg swings x 20 x 3 sets (performed right after jerks, my heart was pounding)

Gripper attempts at HG 300--almost got it r/l.
Tore a phone book, bent a few nails.
Front Plank for max time, close to 3:00.

Quick training before sparring session in the ring today...

OAC negatives
Double 40kg Press 5x2

Ring work (front and back lever practice)

V-Bar Lift: worked up to 155lbs x 1/1 x 5
Sledge levers side to side.
25lb plate curls.

Boxing with a PRO for 6x 3 minute rounds with 1 min rest. Brutal.
heavy bag work and mobility cool down.

Back on Track

Went to a Z-Health/ART master again. Theresa may have fixed me. She spent a minimum of 2 hours helping me out. I owe her a lot up to now even if it were only for the superb instruction. Check them out at http://Essentialstrength.com

Training today
1st superset
Bottoms up Press: 32kg x 2/2 x 5
Cross-Pullup: 1/1 x 5

rest

10 rounds:
5 ring muscle ups
10 KB Front Squats w/ 48kg
(finished in about 10 minutes)

rest

5 rounds
One arm Jerks: 40kg x 10/side
Kipping pullups x 10

Finished with some medicine ball throws and planks. Very solid day of training.

Training Compilation

Let me know what you think.

Here's the video I promised:

Good progression for one arm chin and iron cross.

Progress?
Came close to a one arm chin today--and then felt a nice pinch in my neck. This has happened before, so I stopped right away and even though it's painful, I have full ROM in my neck. Does this suck? Totally. But trying to "gut it out" isn't going to do any good, so I stopped and live to fight another day. Here's what the training looked like:

Seated MP 40kg x 2 x 3
Muscle ups on rings: 5x5
One arm chin negatives 1/1x3
Chin+Butterfly Cross (will post a vid) 1/1x 3
One arm chin attemps 1/1, 1/0
On the plus side, I got about 3" away from lockout.

The Full Tour

Where all the magic happens...

Practice makes perfect #2

Practice:
Presses to handstand
alternated with grippers

Nail bending

Triple clap pushups x 3 sets of 10

Done, simple.

The good, The bad, and The ugly.

The Ugly:
My hamstring is improving; can't swing, snatch or use it, but at least it doesn't hurt when I walk now.
The Bad: Today didn't feel strong on pullups.
The Good: Ripped a 1596 page phonebook: This was a battle, took at least 3-5 minutes even though it felt like an hour, very satisfying. Edit: The phonebook was 1596 pages-that's what you get with college math.

OAC practice: ISO holds at the top position+negatives (didn't feel strong today but at least another brick in the wall)
Handstand Pushups on paralletes: 4 sets of 8
Power wheel rollouts and walks to the death.

Hamstring, hamstring, oh hamstring...

Hamstring is still a major concern, definitely skipping the TSC next week, No choice.

Training today anyway...
One arm chin practice and negative (many sets, done with plenty of rest in between.

Bottoms up press: 32kg x 2/2 x about 5 sets
Double MP Press: 40kg x 3 x 2 (weak link was hamstring, started to cramp--when my base gets stronger this will improve even more)

Weighted planks
Handstand walking

Speed bag.

Not using my legs is getting pretty frustrating but my body is forcing me to back off with sharp painful, obvious signals. All right already, I get it!

Training:
Feeling a dull pain in my hamstring so no swings, snatches, etc today. Improvised.

Bottoms Up Press
32kg x 1/1 x about 10 sets
One arm Chin Negatives (10 sets)

Fat Bar Weighted Chins
+32kg x 3 x 3
One arm pushups 10 x 3 sets

Power wheel rollouts+walking
Static Band Torso Rotation with purple and plate (will post a vid or pic soon)
Pinch grip training.

VO2 Max from hell

Not really a VO2 Max today but used the same protocol...

:15 work/:15 rest
24kg Kettlebell, 8 reps per set
15 minutes.

Ouch.
Very ouch.

Bent 15 easy bars later. Went for speed, best was bending a nail in 5 seconds, speed kills.
More OAC training to come.