The Martial Artists' Training Log

[xo-karate]

3/11

BJJ class 90 min

-warm up on technical drill closed guard armbars

- drilled armbars from mount

- armbars, triangles ,omoplatas from closed guard

Some free rolling

some techniquw (choke from full mount)

some rolling

[sensei8]

To each of you who post in this thread/topic, I've an enormous amount of respect for each and everyone of you across the board for your dedication and determination to training seriously and to make an e-log record of your health, training, and fitness for all here at KF to see. And in that, you're able to trace back to see where you once were and to where you are now.

OSU!!

[Groinstrike]

3/11

BJJ drills

Triangle to armbar to omoplata to top triangle

D'arce to back control to partner back escape into triangle series.

[xo-karate]

3/12

http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSplitSquat.html Single leg split squat 4 x (6 + 6)

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly)

http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat Plie Squat (Dumbell against back!) 4 x 6 reps

http://www.exrx.net/WeightExercises/Gastrocnemius/SLSeatedCalfPress.html Sled seated calf press 5 x 8 - 10 reps

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Dumbbell bent-over Row 3 x 10 - 12

http://www.exrx.net/WeightExercises/Biceps/BBCurl.html Barbell Curl 3 x 10 -12 reps

Shoulder routine circuit 3 rounds:

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBAlternatingFrontRaise.html Dumbbell alternating front raise 10 reps

Dumbbell alternating lateral raise 10 reps

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

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html Dumbbell shoulder press 10 reps

http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html Dumbbell Upright row 10 reps

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html Dumbbell rear lateral raise 10 reps

[Groinstrike]

3/12

Drilled Triangle/Armbar/Omoplata

Drilled a few different gi chokes

45 min freeroll

[tallgeese]

3/12

Drilled low single to standing single back to far leg trip. Moved on to breaking guard from down and standing. Pass.

25 min free roll.

[xo-karate]

3/13

Shooto Class 90 min (boxing).

[bushido_man96]

To each of you who post in this thread/topic, I've an enormous amount of respect for each and everyone of you across the board for your dedication and determination to training seriously and to make an e-log record of your health, training, and fitness for all here at KF to see. And in that, you're able to trace back to see where you once were and to where you are now.

OSU!!

You are always welcome to jump in here, Bob. I'd love to see some stuff you do.

3/5/2012

Deffley A

Squats: warmup: 45x5, 135x5; work: 210x2x5, 225x2x5, 275x5

Bench press: warmup: 130x5, 180x5, 225x3; work: 250x3x3

Barbell rows: warmup: 135x5, 155x3, 175x2; work: 190x3x5

Incline bench press: 150x3x5

Seated good-mornings: 145x3x12

Back hyperextensions: 25x3x10

Assisted chinups: 135x8,5,5

3/7/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 360x5x3

Romanian dead lifts: 190x5x5

Weighted crunches: 20x3x12

[tallgeese]

3/13

Drilled a couple of rounds of eyes closed roll. Moved on to working guard, no hands.

60 min free roll. Really worked with wrapping via the gi lapel tails.

[bushido_man96]

3/9/2012

Deffley C

Squats: warmup: 95x5, 135x5; work: 225x3x5

Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 125x3x3

Push press: 166.2x3,5,5

Front squats: 155x3x5

Weighted crunches: 25x3x12

Seated good-mornings: 145x3x12

Back hyperextensions: 25x3x10

Assisted pullups: 3x10

3/10/2012

TKD: taught classes

Little Lions: 9:30 - 10:00 am. Had three kids in, and worked on Fitness stripe. So they got to do lots of squatting, jumping, and kicking. They had fun, too.

Traditional class: 10:00 - 11:00 am. Had 4 students. Worked on basics a lot of the class, and forms at the end. Especially spent time on working on side kicks. Did some kicks with them against the wall for balance, and making sure they lined everything up properly. They loved it.

Evening: stretch, at home. Just a seated straddle stretch while watching TV.