tallgeese Posted March 24, 2012 Share Posted March 24, 2012 3/24Drilled 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. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
xo-karate Posted March 26, 2012 Share Posted March 26, 2012 3/26Single 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 repsSled seated calf press 5 x 8 - 10 repsDumbbell bent-over Row 3 x 10 - 12Barbell Curl 3 x 10 -12 repsShoulder routine circuit 3 rounds:Dumbbell alternating front raise 10 repsDumbbell alternating lateral raise 10 reps"Saints halo" with dumbbells 10 reps CW and 10 reps CCWDumbbell shoulder press 10 repsDumbbell Upright row 10 repsDumbbell rear lateral raise 10 reps Link to comment Share on other sites More sharing options...
Groinstrike Posted March 27, 2012 Share Posted March 27, 2012 3/26Running/Sprinting/Stair Climb circuit. Link to comment Share on other sites More sharing options...
tallgeese Posted March 27, 2012 Share Posted March 27, 2012 3/26Drilled 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. pass35 min free roll http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted March 27, 2012 Share Posted March 27, 2012 3/27Light jog and mat work to warm upChest/tris/ shouldersabs http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
Groinstrike Posted March 28, 2012 Share Posted March 28, 2012 3/27Circuit 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 workSlow attack and defend with emphasis on targeting stuns to pressure points. Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 28, 2012 Author Share Posted March 28, 2012 3/15/2012Held 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.3/16/2012Deffley CSquats: warmup: 135x5, 155x5; work: 235x5,5, 275x5,5Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 126.2x3x3Push press: 166.2x3x5Hang clean: 126.2x1,1,1, 166.2x1,1,1Front squats: 160x3x5Weighted crunches: 32.4x3x12Seated good-mornings: 145x3x12Assisted pullups: 3x10Back hyperextensions: 35x3x103/19/2012Deffley ASquats: warmup: 135x5, 205x3, 225x3; work: 245x3x5Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 250x3x3Incline bench press: 160x3x5Barbell rows: warmup: 135x5, 155x3, 175x2; work: 192.4x3x5Weighted crunches: 33.6x3x12Back hyperextensions: 35x3x10Assisted chinups: 3x10 https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
tallgeese Posted March 28, 2012 Share Posted March 28, 2012 3/28Light jog, mat work to warm up.back/bisabs http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
Groinstrike Posted March 29, 2012 Share Posted March 29, 2012 3/28drilled a series of sweeps from Spider guard, arm wrap spider, and butter fly guard.15 minutes of boxing sparring to finish up. Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 29, 2012 Author Share Posted March 29, 2012 3/20/2012Aikido: 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.3/21/2012Deffley BHang clean: 115x3x3Dead lift: warmup: 135x5, 225x5, 315x3; work: 370x5x3Romanian dead lifts: 200x5x5Weighted crunches: 35x3x123/23/2012Deffley CSquats: warmup: 135x5, 205x5, 225x3; work: 250x3x5Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 127.4x3x3Push press: 167.4x3x5Front squats: 165x3x5Weighted crunches: 36.2x3x12Back hyperextensions: 45x3x10Seated good-mornings: 155x3x12Assisted pullups: 3x10 https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
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