The Martial Artists' Training Log

[xo-karate]

2/24

• "paul" warmup.
  = 5 min
   
  Windmill (front - roundhouse - side -back roundhouse - back kick)x10per leg = 5 min
   
  Bill Superfoot http://youtu.be/YJF2rLaRAZM = 10 min
   
  Heavy bag: tapata frontkick, roundhouse, double roundhouse, hich roundhouse, back roundhouse - roundhouse => 20 min

Stretching 60 min (legs, hips, lower back)

[tallgeese]

2/24

75 min free roll. Work on some modified spider guard from last week.

[tallgeese]

2/25

Drilled some takedown position. Moved into single variants.

60 min free roll.

[bushido_man96]

2/15/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 350x5x3

Push press: warmup: 45x5, 95x5, 115x3; work: 163.6x5x5

Rack pulls: 395x3x5

2/18/2012

Deffley C

Squats: warmup: 45x5, 135x5, 225x3, 245x2; work: 300x2x2

Box squats: 235x3x5

Overhead press: warmup: 45x5, 95x5, 115x3; work: 132.4x3x4

Incline bench press: 145x3x5

Front squats: 145x3x5

Back hyperextensions: 12, 25x5,10

Assisted pull-ups: 3x10

Missed Monday's workout due to a road trip.

2/22/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 350x5x3

Rack pulls: 395x3x5

Romanian dead lift: 45x10, 95x10, 135x5, 185x3,5,5,5

[tallgeese]

2/27

Drilled leg reap takedown. Single variant. Single variant to over under pass.

Worked on defending the spider guard via torreando pass. Then by lifting single pass.

25 min free roll. Focued on comfort and escape from bad positions.

[Groinstrike]

2/27

2 mile run

Hopeful to start grappling again soon, my knee is feeling back to almost 100%

[xo-karate]

2/28

Starting with 5 minute warm up

Deep front squats (40kgx10, 45x10,50x10 and 45x10)

Wide Box squats (60kgx8 x3)

Alternating lunges (20x10, 25x6,30x4,25x6,20x8)

Claves single leg eccentric (80kgx6x3)

[Groinstrike]

2/28

Last workout for about a 5 day period.

Knife and stick disarms which resulted in me being poked in the eye, my top eyelide was pushed completely behind the eyeball and i had to roll it back out. I dont want to here that this is not a viable or effective technique. OUCH!!!!

30 min freeroll

[xo-karate]

2/29

BJJ class 90 min

-open guard passing - technical drills and free roll starting from open guard

3/1

Workout C (legs)

Warm up 5 minutes bicycle.

Squat parallel 60x10, 70x6, 80x6, 80x6, 70x8.

Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

Last three sets are done rotating with out breaks:

Hip abductors 80x10x3

Hamstrings 50x10x3

Leg extention 70x10x3

[tallgeese]

3/1

Drilled pull to spider guard. Arm bar in transition. Rounds of guard passing via hip check.

45 min free roll. 2, 6 min rounds live takedown. The rest from position.