Rusty balls, elbow power and the martial way

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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zak-zombie
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Re: Long haul

Post by zak-zombie » Wed Aug 18, 2010 8:58 pm

Wedensday:

AM: some pushups and bodyweight rows supersetted for 4 sets then a few towel pullups


PM:

BJJ open guard pass class smashing and controlling hips and legs making life uncomfortable, I like! Specific sparring first to points or submission, king of the hill style, full sparring for afters.

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Re: Long haul

Post by zak-zombie » Fri Aug 20, 2010 6:25 pm

Friday:

Open mat, about three or four rounds of rolling with the only other person to turn up, lots of hard work - tired now !

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Re: Long haul

Post by zak-zombie » Sat Aug 21, 2010 5:43 pm

Saturday:

Handstand pushups (partial reps) 7 x 3-4 reps
SS with
Pullups 7 x 3-4 reps

Handstand holds with bent arms 2 x 20 seconds
SS with
Hindu squats 2 x 20

Some bridging to finish

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Re: Long haul

Post by zak-zombie » Sun Aug 22, 2010 6:23 pm

Sunday:

Squat x 20
Lunge x 10/10
Hack squat x 20 - 16kg
Swing x 10/10 - 24kg
Row on JG x 20

x 3

10 mins oalc 16kg switch on the minute.

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Re: Long haul

Post by zak-zombie » Mon Aug 23, 2010 9:14 pm

Monday:

AM workout:

Pike Press x 10
JG Chin x 4
x 3

Pushup x 10
Pullup x 5
x 3

Scorpion Pushup x 6
JG Row x 10
x 3

Sprinter Lunge x 20
Bear Lunge x 15
x3

Snatch x100 reps with 16kg

BJJ

Side control escapes drilled, the lots of rolling to finish

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Re: Long haul

Post by zak-zombie » Tue Aug 24, 2010 8:29 pm

Tuesday:

Nogi - drilled takedown today was single leg pickup to double leg, lots of positioning drills, some side control escapes for the ground work and about 5 rounds of sparring at the end, need to focus more when sparring I get caught up in playing instead of working.

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Re: Long haul

Post by zak-zombie » Fri Sep 03, 2010 5:41 pm

Friday:

Open mat: an hours rolling with the only other guy to turn up, felt good to roll after a week or so off.

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Re: Long haul

Post by zak-zombie » Sun Sep 05, 2010 5:46 pm

Saturday:

4 hours of Jiu Jitsu! Helped out with the kids class, then trained in the adults class.

Sunday:

3 times through:

Snatch 16 kg x 6/6
Gada cast 10 kg x 10/10
Hack squat 16kg x 10
Hindu pushup x 10
Pullup x 5

Bridge x 3 mins

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Re: Long haul

Post by zak-zombie » Tue Sep 07, 2010 6:54 pm

Monday:

Jiu Jitsu: tai otoshi for the takedown of the day, the onto the overwrap sequence from guard, a good few rounds of rolling at the end.

Tuesday:

Nogi: single leg takedown variations, finished off with some rolling at the end.

Pm workout:

Deck of cards variation:

Hindu pushups
Hindu squats
V-ups
Table maker

drew a card and did the number on the card for each of the above exercises did 3 pullups at the end of each round

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Re: Long haul

Post by zak-zombie » Thu Sep 09, 2010 7:21 pm

Wedensday:

Jiu Jitsu, followed on from Monday's class with the overhook series from guard and the tai otoshi takedown, put someone to sleep who was being a fucking spazz and wouldnt tap - idiot.


Thursday:

Dumbell clean and press 20kg ladders 1,2,3 x 3
Pullups ladders 1,2,3 x 3

24kg split squats 4 x 10 e/l

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Re: Long haul

Post by zak-zombie » Fri Sep 10, 2010 6:01 pm

Friday:

Am:

lifted in a gym first time ever!!

Snatch worked up from 15kg to 40 kg 1 arm snatch with dumbells

Push press up from 15 to 28 kg 1 arm push press with dumbell

keg bench press filled about half with water 3 x 10 reps

floor press with oly bar 1 and half plates on each side 3 x 10 reps (one lad did 3 plates on this)

strongman log press which can be loaded with plates - really awkward to keep on my chest about 3 x 5 reps

dips 1 x 5 bw, 1 x 3 bw+15kg, 1 x 2 bw +20kg

deadlift 140kg x 1 first time ever deadlifting proper weight so I guess thats a pr

Pm Jiu Jitsu, an hours rolling with one of our purple belts open mat stylee.
Last edited by zak-zombie on Sun Sep 12, 2010 5:46 am, edited 1 time in total.

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Re: Long haul

Post by zak-zombie » Sun Sep 12, 2010 5:45 am

Saturday:

Taught the kids class again today, focus on games that encourage proper grip fighting from standing, then some fun scramble games to teach good instincts, some positional sparring at the end.

Some of our coaches went to a Terere seminar today, I couldnt go but heard it was awesome lucky bastards.

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Re: Long haul

Post by zak-zombie » Mon Sep 13, 2010 3:49 pm

Monday:

Barbell Clean and Press

20 min block 60 reps @ 30 kg

Pullups

10 min block 24 reps

notes: not a ball buster, just need to do more gradually, my shoulders dont like pressing movements especially barbell presses.


Jiu Jitsu later.

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Re: Long haul

Post by zak-zombie » Tue Sep 14, 2010 5:40 pm

Tuesday:

Am:

Nogi, Single leg takedown work, set ups etc. Some cool kimura variations from guard.

Pm:

10 mins density work:

Sandbag squat 25kg x 35 reps
Alternated with
Racked pull ups x 35

tried some oalc with the 16 but pain in my left should put an end to that.

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Re: Long haul

Post by zak-zombie » Sat Sep 18, 2010 8:28 pm

Long time no update, life is shit then you die.

Today:

swings 1min
jerks 1 min

x 5

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Re: Long haul

Post by zak-zombie » Sun Sep 19, 2010 7:24 pm

Sunday:

Injury prevention and longevity are the name of the new game:


1) Junge Gym Y,T,I 2 x 5 of each movement

2) Mace (home made) about 8-10kg 20/20 casts

3) Jungle gym chins 8 x 3

4) Split squat 25kg sandbag 3 x 6/6

5) Jungle gym dips - assisted 3 x 8

6) 16kg figure 8 to hold SS with plank variations x 3

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Re: Long haul

Post by zak-zombie » Mon Sep 20, 2010 3:14 pm

Monday:

1) 6 mins of side presses and windmills @ 16kg
2) swings and jerks for 4 mins with 24kg

Was interupted so thats all for today, Jiu Jitsu tonight

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Re: Long haul

Post by zak-zombie » Tue Sep 21, 2010 5:45 pm

Tuesday:

Nogi Jiu Jitsu in the morning for 2 hours worked on hip toss throws, Kimura work form the bottom


This afternoon:

A1) Band pushups: 6,8,10
A2) Jungle Gym row: 6,8,10

B1) Jungle Gym chest fly: 6,8,10
B2) Junge Gym Reverse fly: 6,8,10

C1) Jungle gym bicep curl: 6,8,10
C2) Jungle gym tricep extension: 6,8,10

All of the above completed in 10 mins no rest to speak of, Then onto:

20 mins swings and jerks with 24kg bell done in two minute stints without putting bell done.

Finshed with 3 x 1,2 pullup ladders

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Re: Long haul

Post by zak-zombie » Fri Sep 24, 2010 5:17 am

Training has been a combination of jiu jitsu and lots of DIY, hanging wallpaper and shit, I am a regular DIY Dan...not.

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Re: Long haul

Post by zak-zombie » Sat Sep 25, 2010 6:42 pm

Saturday,

Taught the kids BJJ class and cleaned the acadamy.


Pull ups and squats to warm up then:

Clean and jerk 24kg bell 4 x 2 min sets with 30' rest
Swing 3 x 2 min sets with 30' rest

2 x 10 rollouts with wheel

3,2,11 pullups

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Sun Sep 26, 2010 8:03 pm

Sunday:

Pushups and leg raises to warm up bout ten mins worth.

Swing and jerk timed set madness:

7 rounds of 2 mins 30'l, 30'r

Pullups 3,2,1,1

yoga - swenson short forms 45 mins no vinyasa used as a mobilty session rather then yogi stuff.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Mon Sep 27, 2010 8:46 pm

Monday:

Jiu Jitsu:

Submission escapes for the time when you're lazy and late, lots of sparring at the end = submitting to my ego for the greater good of my jiu jitsu.


Swenson short forms 15 mins at home.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Tue Sep 28, 2010 6:07 pm

Tuesday:

Jiu jitsu in the morning all the fun and games of the fair on offer.

Pm workout:

Assisted pistols 2 x 5
Pullups 2 x 3
Pushups 2 x 10
Bridge 2 x 1 min
HLR 1 x 5

6 x 2 min rounds with 30' breaks:

2 x swing and jerk
2 x clean then jerk
2 x clean and jerk

all with the 24 bell.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Wed Sep 29, 2010 8:44 pm

Wedensday:

Am workout

15 pushups
5 pullups
10 dips (on jungle gym assisted)
5 chins

x 2 didn't have time for more, or any KB work.

Pm:

Jiu jitsu = posture all session long, a few nice rolls at the end.

notes:

I'm enjoying the timed set intervals/sets without putting bell down, feels like a good complement to jiu jitsu.

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Re: Rusty balls, elbow power and the martial way

Post by zak-zombie » Fri Oct 01, 2010 6:44 pm

Thursday and Friday:

Jiu jitsu, bunch of hard work.

Close squats 4 x20
Pushups 4 x 10
Pullups 6 x 3
Rollouts 4 x 10
Bridge 4 x 20 rockers

4 mins with the 24kg swings and cleans

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