Rusty balls, elbow power and the martial way

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zak-zombie
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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sun Oct 03, 2010 6:21 pm

Saturday:

Taught the kids Jiu Jitsu class, want to make sure they are comfortable fighting from standing, unlike most other BJJ but scooters.

Sunday:

Circuit in the morning upon waking:

pushups
pull ups (3,2,2,1)
squats
leg raises

4 sets of 20 on each apart from the pullups

Evening:

16kg snatch 7 x 2 min rounds with 30' rest HR:144 when finished

30 mins yoga to cool down.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Oct 05, 2010 5:21 am

Monday:

BJJ: Kimura focused class, so many details on what people think is a basic technique, good stuff. Good amount of rolling at the end.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Oct 05, 2010 6:53 pm

Tuesday:

BJJ: more work on the kimura

later:

Partial handstand pushups 4 x 5
Top half pullups 4 x 8

7 x 2 min rounds with 30' rest 16kg snatch hr: 144
30' rest then:
6 mins oalc with 16kg

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Thu Oct 07, 2010 5:44 am

Wedensday

BJJ: more work yet again, I'm loving it though, lots of rolling and have some realy sore hips now.

Leo Vieria coming soon!

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sat Oct 09, 2010 5:25 pm

Saturday:

Taught the kids BJJ class

pm:

clean and press 16kg bell x 18/18
pullups x 18 in sets of 3

goblet squat 24kg bell x 15 reps

thats all, losing the motivation to do any training at all, might even stop soon.

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Mickey O'neil
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Re: Rusty balls, elbow power and the martial way

Post by Mickey O'neil » Sun Oct 10, 2010 12:18 am

zak-zombie wrote:thats all, losing the motivation to do any training at all, might even stop soon.
Fuck that...you gotta keep moving. Even if it's just swings. Hell, swings and burpees is a fine minimal routine. Or swings and tgu/clean and press.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sun Oct 10, 2010 6:12 pm

Mickey O'neil wrote:
zak-zombie wrote:thats all, losing the motivation to do any training at all, might even stop soon.
Fuck that...you gotta keep moving. Even if it's just swings. Hell, swings and burpees is a fine minimal routine. Or swings and tgu/clean and press.

Thanks for dropping in Mickey will keep moving, so did this:

1) Clean and press 16kg x 2, 24kg 5 x 2 reps
2) Pullups 16 reps in set of 2-3 slow descent about 4'
3) Lunge with 16kg x 10/10
4) Health snatch 16kg x 100 done gs style
5) Rollout x 10

All done in about 25 mins

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zak-zombie
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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Mon Oct 11, 2010 11:52 am

Monday:

Had a wake up call chat with my dad, who is 60 about exercise, he's lost some close friends this year all due to lack of self maintenance. Good thing is he's a good example he still does daily PT from his army days supplemented with biking and moderate dumbbell lifts, puts me to shame as he regularly pumps out sets of 15 pullups...I think 5 is my max!

so did this today:

Clean and press 24kg bell 5 x 2
ss with pullups 5 x 2
Front squat with 24kg 3 x3/3
Snatch 16kg bell 100 without putting bell down changing hand every 10 reps.

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Re: Rusty balls, elbow power and the martial way

Post by Mickey O'neil » Mon Oct 11, 2010 8:05 pm

Nice workout, zz. Keep it up.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Oct 12, 2010 6:06 pm

Thanks Mick,

Just trying to keep the overall volume low and make it a habit, a bit like the Dan John 40 day program.


Tuesday:

Am: Jiu Jitsu,

Clean and press 24kg bell 5 x 2
ss with pullups 5 x 2
Front squat with 24kg 2 x 5
Snatch 16kg bell 100 without putting bell down changing hand every 10 reps
Rollout 2 x 10

Neck stuff

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Wed Oct 13, 2010 5:35 pm

Wednesday:

No jiu jitsu today - work commitments

Clean and Press 24kg bell 5 x 2
ss Pullups 5 x 2
Snatch 16kg x 100 (did not put bell down)

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Thu Oct 14, 2010 5:57 pm

Thursday:

Jiu jitsu

Then later:

Clean and Press 24kg bell 5 x 2
ss Chins 5 x 3
Snatch 16kg x 100 (did not put bell down)

Yoga - 30 mins (hips and hip flexor focus)

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Fri Oct 15, 2010 8:38 pm

Friday:


Jiu jitsu


Clean and Press 24kg bell 5 x 2
ss Chins 5 x 3
Snatch 24kg x 50 (did not put bell down)
Snatch 16kg x 100 (did not put bell down)

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sat Oct 16, 2010 6:43 pm

Saturday:

Taught the kids Jiu jitsu class headlock defence and worked takedowns.


Clean and Press 24kg bell 5 x 2
ss Chins 5 x 3
Snatch 24kg x 50 (did not put bell down)
Snatch 16kg x 100 (did not put bell down)


Been offered an MMA fight in 8 weeks got till Monday to decide if I want to take it.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Mon Oct 18, 2010 8:34 am

Monday:

Am

Clean and Press 24kg 5 x 2 reps
ss chinups 5 x 3 reps
Snatch 24kg bell x 50 (did not put bell down switch hands every 5 reps)
Snatch 16kg bell x 100 (as above switch every 10 reps)
Lunge with 25 kg sandbag 2 x 10/10

Notes: since doing this every day the lower back pain I suffer has all but gone.

Jui jitsu tonight.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Mon Oct 18, 2010 9:17 pm

Looks like I've irritated my rotator cuff on the left shoulder, best ease of the pressing for a bit. look like I'm not meant to be a presser.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Oct 19, 2010 5:46 pm

Tuesday:

Jiu Jitsu - In a massive slump of form of late, just trying to keep going and hope I over come it.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Fri Oct 22, 2010 9:24 am

Wednesday: Jiu Jitsu - awesome class as usual.

Thursday: Jiu Jitsu - again excellent stuff, despite being crap of late I'm going to keep going Shugyo!

Friday: Jiu Jitsu then a workout:

Get up x 5 with 16kg ( still nursing the shoulder)
Swing 50/50 with the 24kg
Snatch 25/25 with 16kg

Pull ups 5 x 3

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Thu Oct 28, 2010 6:40 pm

Time to catch up:

Monday - BJJ
Tuesday - BJJ - evening workout TGU/swings and cleans
Wednesday - BJJ - awesome seminar with Leo Vieria
Thursday - BJJ - Leo hung around and rolled some, not with me though, shame. - evening workout 15 mins snatch with birdball - no setting bell down.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Fri Oct 29, 2010 8:25 pm

Friday:

Hindu squat x 30
Hindu pushup x 15
V-up x 20
Reverse pushup x 10
No momentum situp x 10
Table maker x 20
Kneeling backbend x 10

x 2

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sat Oct 30, 2010 5:47 pm

Saturday:

4 and half hours of Jiu Jitsu! first took the kids class, then joing the adults class long and tiring day but enjoyable!

half an hours play on my home made indo board in the evening

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Nov 02, 2010 7:22 pm

Monday:

BJJ: attacks from the open/dela riva guard, some knee wheel trips for the standing work.

Tuesday:

Workout:

hindu squats x 100 (sets of 25)
hindu pushups x 50 (sets of 10)
row x 50 (sets of 10)
Gada casts x 50

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Fri Nov 05, 2010 8:07 pm

Wednesday:

BJJ open guard passing, reviewing open guard attacks, specific sparring from the open guard king of the hill style...I destroyed everyone.

Thursday:

BJJ working on arm drag to single leg, then defending the guard pass from the bottom.

Workout:

TGU for 5 mins with the 16kg bell

Various push and pull exercise on the Jungle Gym.

Friday:

10 min density set with dips and chins/rows 40/40 of each

Leg raise x 5
Side raise x 6/6
Superman x 15
med ball twists x 8/8

x 3

plank finisher x 1 min

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sun Nov 07, 2010 6:43 am

Saturday:

4 hours of BJJ, taught the kids class and took park in the adults, still focusing on the open guard grips= important. rolled up some people and got rolled up myself - an even day.

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