xo-karate Posted January 9, 2012 Posted January 9, 2012 1/9 At 12:00 I did my heavy bag routine.(Change leading leg for each new 20 second round.) jab (4 minute tabata) cross (4 minute tabata) 1 - 2 - 2 - 1 (4 minute tabata) 1 - 2- U - O - O - U - O - O (4 minute tabata) 2 - 1 - O - O (4 minute tabata) 1 <- 2 ( 4 minute tabata) 1 - O - 2 ( 4 minute tabata) front leg "push kick"( 4 minute tabata) front leg roundhouse( 4 minute tabata) ( O = a hook and U = Bob and Weave)So it will be a light 45 minute workout (1 minute break between tabatas).To be done:At 19:00 Workout A (Legs)Starting with 5 minute warm up rowing.Started with deep front squats (45kgx10x4)Wide Box squats upperbody uprigth (20kgx8 x3)Alternating lunges (20x10, 25x6,30x4,25x6,20x8)Claves single leg exentric (60kgx6x3)
Groinstrike Posted January 9, 2012 Posted January 9, 2012 1/8am:Drilled sweeps out of x-guard, shallow half guard, and de la riva. Slowly starting to get the hang of it. 30 minute freerollpm:Handgun drills including dry fire, tactical reloading drills, drawing and point shooting.Live fire drills, working angles and firing from different positions.put about 100 round through beretta 92fs and about 75 through ar-15.
bushido_man96 Posted January 9, 2012 Author Posted January 9, 2012 1/3/2012DT: 8 pm - 10 pm. Reviewed use of force, contact/cover, and some cuffing.1/4/2012Deffley BDead lift: warmup: 135x5, 225x5, 315x3; work: 315x5x3.Push press: warmup: 45x5, 65x5, 85x3, 95x2; work: 145x5x5Rack pulls: 365x3x5.Really worked on lockout at the top of the dead lifts, and used heavy rack pulls to work on locking out with heavy weight. Focused on squeezing the glutes hard. Good workout.1/5/2012FormsPoe-Eun: 2 timesNaifanchi: 2 timesYoo-Sin: 2 times https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
tallgeese Posted January 10, 2012 Posted January 10, 2012 1/9early: benchshoulder presslat raisestricept pressabslate:BJJ nite-Drilled breaking the guard. Moved into high guard sequence to shoulder crank, armbar, then sweep to armbar.25 min free roll http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww
yamesu Posted January 10, 2012 Posted January 10, 2012 9 Jan 2012.- 20 min warm up (streching, kicks etc etc)- 120 minute Kyokushin class.- Drilled uchi mata and tensho wrist locks with partner. "We did not inherit this earth from our parents. We are borrowing it from our children."
xo-karate Posted January 10, 2012 Posted January 10, 2012 (edited) 1/10 (recovery day)early:60 minute stretching (p90x video)mid:massage + 60 minutes very slow intensity rolling (Free mat)(I know it's not ideal to roll after massage, but don't like to say no to an invitation:-) Edited January 10, 2012 by xo-karate
yamesu Posted January 10, 2012 Posted January 10, 2012 10 Jan 2012.- Dont know if it really counts as "training", but 4+1/2 hrs heavy fieldwork.- Evening, Drilled Kobudo Bo Kata solo and variations with partner. "We did not inherit this earth from our parents. We are borrowing it from our children."
xo-karate Posted January 10, 2012 Posted January 10, 2012 10 Jan 2012.- Dont know if it really counts as "training", but 4+1/2 hrs heavy fieldwork.- Evening, Drilled Kobudo Bo Kata solo and variations with partner.I guess your body does not know from what the physical stress comes from. If the intensity is over 80% it grows muscle and If it's 50 - 70% it's strength and stamina. Long time low intensity is aerobic endurance.Something like that... 4 + hours is stamina and endurance for sure...
bushido_man96 Posted January 10, 2012 Author Posted January 10, 2012 1/6/2012Deffley CSquat: warmup: 45x5, 135x5, 205x3, 225x2; work: 270x3x5Overhead press: warmup: 45x5, 75x5, 95x3, 115x2; work: 115x3x5Incline bench press: warmup: 45x5, 65x5, 85x3, 95x2; work: 115x3x5Seated good-mornings: 115x3x12Hip thrusts: 3x10Glute-ham raises: 3x5Stretch: standing/kneeling quads, front/twist/side kick bar stretch, toe touches, chest/tris/bis.I deloaded on the overhead press, to try to work on some form issues. I also added incline bench press to the routine so I get another day of chest work, hoping to add to my bench along with it.1/8/2012I got out the clapper pad, and my boys were working their front kicks on them. My 6 year old is getting pretty good at it; pulling his toes back to kick with the ball of the foot, and getting decent chamber/re-chamber most of the time. My two year old just likes to kick the pad, and only uses his right leg. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
Groinstrike Posted January 11, 2012 Posted January 11, 2012 1/9warmup5 rounds of boxing sparring with masterpain1/10shoulderssquats5 rounds on heavy bag with sprints during the rest period
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