Saturday June 11, 2011
Running (still working up to a 10 minute mile again)
-
Plyopushups w/ various hand positions
6 x 3
-
Pushups w/ 2 chains
3 x AMRAP
3a. Neutral Grip Pulldowns
3 x 10
3b. Monster Mini Pullaparts
3 x AMRAP
- One Arm Kettlebell Push Press
3 x 8
5a. Band Pushdowns
3 x 15
5b. Fatgrip dumbbel holds
3 x time
-The running is coming along right now. I have just been running as part of my warm up since I can’t really do that much distance anyway right now. I feel great now that I started pushing my cardio. The only negatives I noticed are that my legs are a lot more sore and my lower body workouts are hindered but hopefully that will only be temporarily.
- This was the first time in a long time I tried plyo pushups instead of speed bench and did weighted pushups for reps instead of bench variations for reps. I might have to do this more often since my shoulders felt great afterwords.
Monday June 13, 2011
Ran .5 mile as part of warm up.
40m sprints 360m jog x 3
Sandbag Clean and Jerk
3x3
Reverse Hyper
3 x 10
Sledgehammer Swings
60 total
Hanging Leg Raises
3 x 8
Tuesday June 14, 2011
Incline Bench Press w/ Fatgripz
worked up to 195 x 3
DB Floor Press
1 x 10
1 x amrap
A1. Wide Grip Bent Row
3 x 8
A2. T-bar row
3 x 8
Barbell Curls
3 x 8
Pushdowns
3 x 10
-ankles and shins are starting to feel a little beat up from running too much too soon. Decided to lay off of it today, especially since I’m hoping to do some intervals tomorrow.
Wednesday June 15, 2011
600-800m Intervals x 3
Some MMA sparring
-My ankles and calves are starting to kill and the intervals didn’t help. I need to ease up a little bit and let my tendons recover a bit. Did some MMA sparring later. Some great endurance work, but I always leave the MMA gym feeling like the tendons in my arms are going to snap, usually its in my biceps but right now I just aggravated my forearms more. I can tell how un-accustomed to the work my wrists and neck are. I’m gonna be sore in new places tomorrow.
Thursday June 16, 2011
Played some midnight ultimate frisbee and got some good running in.
Friday June 17, 2011
Buffalo Bar Box Squats
work up to 285 x 2 (this felt like shit)
A1. Banded Knee Outs
2x12, 2x15
A2. GHR
4x12
Monday June 20, 2011
Did some Muay Thai sparring. Almost knocked some poor lady out with a kick to the head. It wasn’t hard and I was wearing shin guards, but it was a clean hit to her jaw. I felt really bad, but damn was that a good kick.
Tuesday June 21, 2011
Clean and Jerk
worked up to 195 x 1 (dirty, I need to work on my technique)
225 x 1 (missed it on the clean)
165 x 1 x 3
Snatch
worked up to 135 x 1
155 x 1 (missed on the second pull)
115 x 1 x 3
Sandbag Bearhug Carries
150lbs down and back in the parking lot x 3
Later that night:
2 rounds shadowboxing
2 rounds heavy bag (hands)
1 round heavy bag (hands/elbows)
1 round heavy bag (hands/elbows/kicks)
75 knees (50 jumping, 25 side)
50 push kicks
each round was 4 minutes with 30 seconds between rounds
-Had a little accident when I bailed on the 225 clean and jerk. The bar managed to hit my shins pretty hard on the way down. Made them bleed a little bit and bruised them pretty good. This made kicks pretty painful so I couldn’t go too hard on them and I wore shinguards for my bag work. I’m also having some trouble with the tendonitis in my right arm still. I iced everything, put some liniment on, and did some stretching. Just have to train around the things that hurt for a little while.
Wednesday June 22, 2011
Back Squat
worked up to 285 x 3 x 5
Snatch Deadlift
225 x 2
275 x 2 x 2
Push Press
145 x 5 x 4
I may do some ab work later as well as run some intervals.