The Martial Artists' Training Log

[xo-karate]

3/14

BJJ class 60 miutes open guard

3/15

(GYM)

Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1

Cable Rear Pulldown 4x 4 - 6 reps

Cable Rear Delt Row 4 x 6 reps

Sumo deatlift upright row compination 3 x 10 - 12 reps

Barbell Step-up 3 x 8 + 8 reps

Barbell alternating Side Split 3 x 8 + 8

Single leg bridge (Barbell) 3 x 10 + 10

[xo-karate]

3/16

BJJ seminar 90 minutes

- Z-guard

Edited March 16, 2012 by xo-karate

[Groinstrike]

3/13

Mobility drills

60 minute freeroll

20 minutes of ground and pound.

3/14

Went over grips and choke variations concerning the gi.

[bushido_man96]

3/12/2012

Deffley A

Squats: warmup: 135x2x5; work: 230x3x5, 245x2x5

Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 255x3x3

Barbell rows: warmup: 135x5, 155x3, 175x2; work: 191.2x3x5

Inlcine bench press: 155x3x5

Weighted crunches: 30x3x12

Back hyperextensions: 35x3x10

Assisted chinups: 3x10

3/13/2012

Aikido

8:05 - 9:05 - Weapons class. Did pair work, doing some rollouts from takeaways, and some paired counters with the bokken and jo.

3/14/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 365x5x3

Romanian dead lifts: 195x5x5

Weighted crunches: 31.2x3x12

[tallgeese]

3/17

Drilled De La'Riva work. Sweep, single leg and knee bar finish.

45 min free roll

[xo-karate]

3/17

BJJ seminar 120 min

-Open guard pass first with out hands:-)

-Getting swept and continueing from there

-Silver back stance and working from there (low pass)

3/18

BJJ seminar 90 min

- cross side control and attacks

[Groinstrike]

3/19

Sprint Circuit

Stair run

Grappling focused on side control, half-guard and negatives.

[MasterPain]

3/19

Sprint Circuit

Stair run

Grappling focused on side control, half-guard and negatives.

I discovered that I still have a respectable 100 meter dash..... and that's about it.

[tallgeese]

3/19

Drilled pummel work. Moved into torreando pass to knee in with arm bar finish. Drilled arm bar from mount. Finished technique with passing the butterfly guard via two differnt options.

30 min free roll.

[tallgeese]

3/20

2.5 mile run. Back outside at last.

Chest/shoulders/tris

Abs