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 v1 training log

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vindicated1

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PostSubject: Re: v1 training log   Sat May 21, 2011 8:55 am

Fri 20/05/2011

Rest day
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vindicated1

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PostSubject: Re: v1 training log   Sat May 21, 2011 8:57 am

Sat 21/05/2011

bjj comp - 4 fights

couple of hours later..

grappling for about 30mins
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PostSubject: Re: v1 training log   Mon May 23, 2011 9:30 am

Sun 22/05/2011

Rest Day
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PostSubject: Re: v1 training log   Mon May 23, 2011 9:33 am

Mon 23/05/2011

3 x 2 Pull ups w/50kg +2 Negatives

12 back extensions w/25kg
8 back extensions w/35kg
10 back extensions w/40kg

6 dips w/50kg
2 x 3 dips w/60kg

3 x 4 pistols w/20kg KB

played around with some muscle ups and front levers

1.5 hours grappling
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PostSubject: Re: v1 training log   Fri May 27, 2011 6:36 am

Tues 24/05/2011

30-45 mins grappling
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vindicated1

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PostSubject: Re: v1 training log   Fri May 27, 2011 6:42 am

Wed 25/05/2011

16min tabata - 4 exercises, 20 sec work, 10 sec rest.
Starjumps, Burpee Sprawls, Lateral Bench Hops (like this http://www.youtube.com/watch?v=MS_pIGOl0tE&feature=related), Mountain Climbers

4 min rest

4 x 15-20sec one legged Front lever hold w/1.5kg ankle weights on each ankle

Full Front lever hold attempt - got about 2 sec and sore elbows so might keep working until i can do it with 3kgs on each leg, sand let that plateu for a couple of months so my joints get stronger

BJJ grading that i didnt know about
1 hour straight grappling - no breaks
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vindicated1

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PostSubject: Re: v1 training log   Fri May 27, 2011 6:47 am

Thurs 26/05/2011

ab workout 6 rounds 1 min rest in between rounds

30 physio ball knee tucks
20 jackknife situps
10 situps w/16kg KB
50 boxers twist w/16kg KB
20 gladiator press
20 lying windscreen wipers

5 min rest

2 x 8 dragonflags

2 rounds little oblique routine
1 min left side plank w/10kg plate
1min rest
1 min right side plank w/10kg plate
1 min rest

2 x 20 wrestlers bridge
15 wrestlers bridge w/10kg plate
2 x 20 front bridge
20 front bridge w/10kg plate

8 bent dumbbell rows w/40kg DB (each arm)

25 pull ups (strict form)

10 wide grip pull ups

3 x 6 elbow dips

Stretch for about an hour
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vindicated1

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PostSubject: Re: v1 training log   Sat May 28, 2011 9:10 am

Fri 27/05/2011

Rest Day
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PostSubject: Re: v1 training log   Sat May 28, 2011 9:12 am

Sat 28/05/2011

30-45 min grappling

Bar Barian Bender Competition 14reps

a few hours later

Headstand/handstand practice

2 x 8 HeSPU
2 x 30 Diamond Pushups
2 x 15 Pistols (each leg)
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vindicated1

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PostSubject: Re: v1 training log   Wed Jun 01, 2011 9:24 am

Sun 29/05/2011

Rest day
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PostSubject: Re: v1 training log   Wed Jun 01, 2011 9:26 am

Mon 30/05/2011

10 sets, minimal rest, work for time - did it in less than 15mins

10 pull ups full ROM
10 swings w/24kg KB
10 dips full ROM

1.5 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Wed Jun 01, 2011 9:28 am

Tues 31/05/2011

6 sets, 1 min rest in between sets

30 physio ball knee tucks
20 jackknife sit ups
10 sit ups w/ 20kg KB
50 boxers twist w/20kg KB
20 gladiator press
20 lying windscreen wipers

4 min rest

3 x 6 dragonflags (1min rest in between sets)
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vindicated1

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PostSubject: Re: v1 training log   Wed Jun 01, 2011 9:32 am

Wed 01/06/2011

Kettlejitsu tabata - 30sec work 15sec rest
swings, hip escapes, back roll getups, alternating row, sprawl clean &press
26 minute and 15seconds all together

4 minutes rest

10 HeSPU
6 HeSPU

2 hours grappling
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PostSubject: Re: v1 training log   Thu Jun 02, 2011 6:15 am

Thurs 02/06/2011

Rest day

went to physiotherapist for a manip on my back but my physio was on holidays so had some other physio do it and didnt realise she was so small so she couldnt manip my back and it still cost me money >[
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PostSubject: Re: v1 training log   Fri Jun 03, 2011 8:07 am

Fri 03/06/2011

Run on treadmill while wear vibram five fingers - 3.68km @ 20mins

3 sets of
15 pull ups
15 dips

2 hours NoGI grappling including a group cardio session at the end
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vindicated1

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PostSubject: Re: v1 training log   Tue Jun 07, 2011 11:07 am

Sat 04/06/2011


Rest Day
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PostSubject: Re: v1 training log   Tue Jun 07, 2011 11:07 am

Sun 05/06/2011

Rest Day - coming off a bit of a cold, more like 24hour bug
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PostSubject: Re: v1 training log   Tue Jun 07, 2011 11:10 am

Mon 06/06/2011

6 rounds grapplers circuit, 1 min rest in between rounds w/ 25KG Barbell
8 Bent Rows
8 Upright Rows
8 Military Press
8 Good Mornings
8 Lunges
8 Squat Thrusters
8 Deadlift

3 min rest

2 sets
40 push ups, 1 min rest

20 push ups

1.5 hours grappling
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vindicated1

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PostSubject: Re: v1 training log   Tue Jun 07, 2011 11:12 am

Tues 07/06/2011

1.5 hours grappling

3 x 5 Dragonflags
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axxstrix

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PostSubject: Re: v1 training log   Tue Jun 07, 2011 11:16 am

vindicated1 wrote:
Tues 07/06/2011

1.5 hours grappling

3 x 5 Dragonflags

grapplings = wrestling?
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PostSubject: Re: v1 training log   Tue Jun 07, 2011 8:37 pm

axxstrix wrote:
vindicated1 wrote:
Tues 07/06/2011

1.5 hours grappling

3 x 5 Dragonflags

grapplings = wrestling?

bjj
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vindicated1

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PostSubject: Re: v1 training log   Wed Jun 08, 2011 10:17 am

Wed 08/06/2011

Kettle Jitsu Tabata 15sec rest, 30 sec work w/ 16KG KB

swings, hip escapes, back roll to knees, alternating bent rows, sprawl to clean&press
18min 45secs

2 min rest

2 x 20 pull ups (full rom) 1 min rest

50 push ups
1 min rest
20 push ups

2 hours grappling
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PostSubject: Re: v1 training log   Thu Jun 09, 2011 9:56 am

Thurs 09/06/2011

Rest Day - went to physio and got my back cracked, really need it, now i can move properly Smile
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PostSubject: Re: v1 training log   Fri Jun 10, 2011 8:30 am

Fri 10/06/2011

Tabata 30 sec work 10 sec rest
kipping pull ups, alternating leg jumping lunges, clapping push ups
9 mins

way to hardcore for me, nearly made myself spew and got all light headed, might have been from being to the physio the day before.
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vindicated1

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PostSubject: Re: v1 training log   Sun Jun 12, 2011 11:43 pm

Sat 11/06/2011

2 hours grappling
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