The Martial Artists' Training Log

[tallgeese]

3/24

Drilled arm wrap spider guard sweep to bicep compression lock. Moved to doing the same lock from single leg. Then side control.

60 min free roll.

[xo-karate]

3/26

Single leg split squat 4 x (6 + 6)

Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly)

Plie Squat (Dumbell against back!) 4 x 6 reps

Sled seated calf press 5 x 8 - 10 reps

Dumbbell bent-over Row 3 x 10 - 12

Barbell Curl 3 x 10 -12 reps

Shoulder routine circuit 3 rounds:

Dumbbell alternating front raise 10 reps

Dumbbell alternating lateral raise 10 reps

"Saints halo" with dumbbells 10 reps CW and 10 reps CCW

Dumbbell shoulder press 10 reps

Dumbbell Upright row 10 reps

Dumbbell rear lateral raise 10 reps

[Groinstrike]

3/26

Running/Sprinting/Stair Climb circuit.

[tallgeese]

3/26

Drilled the butterfly guard passes from the last couple of weeks in sequence. Each ending with an armbar from the dominate position.

6, 2 min rounds of eyes closed work butterfly v. pass

35 min free roll

[tallgeese]

3/27

Light jog and mat work to warm up

Chest/tris/ shoulders

abs

[Groinstrike]

3/27

Circuit consisting of Burbies, pushups, navy seal situps, and squats using a deck of cards to determine what exersices and how many we do.

angle drill work

Slow attack and defend with emphasis on targeting stuns to pressure points.

[bushido_man96]

3/15/2012

Held pads for the kids to do some kicking. My 6 year old did some inside crescent kicks pretty well. I just have to get him to quit flapping his arms around when he kicks. My 2 year old did some front kicks, and had a good ole time.

I got some side kicks and round kicks in while outside, across the yard.

Testing: 6:30 - 7:45. For the first time at this school, I got to be on the judging panel for testing. It was a pretty good testing overall, and we have a few getting ready to test for their 1st degrees.

Stretch: straddle and butterfly.

3/16/2012

Deffley C

Squats: warmup: 135x5, 155x5; work: 235x5,5, 275x5,5

Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 126.2x3x3

Push press: 166.2x3x5

Hang clean: 126.2x1,1,1, 166.2x1,1,1

Front squats: 160x3x5

Weighted crunches: 32.4x3x12

Seated good-mornings: 145x3x12

Assisted pullups: 3x10

Back hyperextensions: 35x3x10

3/19/2012

Deffley A

Squats: warmup: 135x5, 205x3, 225x3; work: 245x3x5

Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 250x3x3

Incline bench press: 160x3x5

Barbell rows: warmup: 135x5, 155x3, 175x2; work: 192.4x3x5

Weighted crunches: 33.6x3x12

Back hyperextensions: 35x3x10

Assisted chinups: 3x10

[tallgeese]

3/28

Light jog, mat work to warm up.

back/bis

abs

[Groinstrike]

3/28

drilled a series of sweeps from Spider guard, arm wrap spider, and butter fly guard.

15 minutes of boxing sparring to finish up.

[bushido_man96]

3/20/2012

Aikido: 8:05 - 9:05. Weapons class. Learned bokken kata 2, and got a video on my phone so I can practice at home. At the end of class, we each got to do a run through of the kata with an actual katana, which was kind of cool.

My forearms were sore for a week after that class.

3/21/2012

Deffley B

Hang clean: 115x3x3

Dead lift: warmup: 135x5, 225x5, 315x3; work: 370x5x3

Romanian dead lifts: 200x5x5

Weighted crunches: 35x3x12

3/23/2012

Deffley C

Squats: warmup: 135x5, 205x5, 225x3; work: 250x3x5

Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 127.4x3x3

Push press: 167.4x3x5

Front squats: 165x3x5

Weighted crunches: 36.2x3x12

Back hyperextensions: 45x3x10

Seated good-mornings: 155x3x12

Assisted pullups: 3x10