[Team Dragonfire]

**Double Post**

[Team Dragonfire]

Friday the 13th, 2007


Jiu-Jitsu / Takedowns (Nogi):

From head/tricep control: hook opponent's elbow (on the arm grabbing your head) as if to uppercut them. from there, hook around their neck and use your head / arm to control them (almost as a standing arm trinagle) while simultaneously stepping to the side of them
Takedown 1 - From setup position, with a tight grip on their head/neck, pull opponent down towards your and to the ground while stepping around them
Takedown 2 - From setup position, holding tight on the arm/neck, grab high crotch and hip in/lift to dump them on their back or stomach
Takedown 3 - From setup position, let go of arm/neck and slide down to gable grip locking their arm to their hip. hip in and lift (make sure to clear leg) while 'turning the wheel' and dumping them



Rolling:

Rolled with everybody there, didn't get submitted and managed to escape two guillotine chokes easily. Overall a great day of rolling and I AM TIRED.

[Team Dragonfire]

Sunday, April 15th, 2007

Lifting:

5x3 Dumbell Split Snatch 45, 55, 55, 55, 60)
5x3 Dumbell Push Press (45, 55,55, 60, 60)

• 4x 60sec. Wall Sit (BW)
• 4x10 Squat Jumps (BW)

• 4x5 One-arm Dumbell Bench Press (75)
• 4x8 Plyometric Depth Pushups

Finisher: 3x15 Dumbell Swings per Arm (40)

[Team Dragonfire]

Monday, April 16th, 2007

Jiu-Jitsu (gi):
Worked on the scissor sweep over and over. Great basic sweep that I ALWAYS forget to try. Gotta add it back into the arsenal.

Rolling:

• Rolled with Adam first for what seemed like 15 minutes and I eventually caught him with a clock choke while he was turtled. After that we took a 15min. break (see below).
• Rolled with Ozzy, who was a new guy and although he wasn't that bad (trained at Carlson's for about a year), I caught him in a lot of the stuff we've been drilling lately.
• 2x3min. rounds - sparred MMA with a kid named Jake. Pretty fun. Just stood and banged with him until he tried to take me down. I mounted him both rounds.
• Rolled with Miguel and got tapped out incessantly. I kept trying to stand back up and make him shoot and, to be honest, he's getting ridiculous at it.

NOTES:

Class stopped for about 15 minutes when a guy came in and challenged Miguel to a boxing match. He was pretty damn serious about fighting Miguel. Miguel put the gloves on and got all warmed up, they went through the first 2min. round and the guy rolled his ankle and popped it. With all of his friends there (who are also Miguel's friends and guys we train with), he bitched out... ridiculous. After we went back to rolling,

[Team Dragonfire]

April 17th, 2007

Decided that, even though I'm officially the big 2-3 today, I had to get some sort of workout in.


Interval / Core Training:

5 circuits:
10x kneeling wheel rollouts
15x V-Ups
10/10 Russian Twists
12x Back Extensions
50x Bicycle Crunches

Then:

• 6x400m (60sec. rest)
• 5x50m (jog back to start line, repeat)

[MikeMartial]

Originally Posted by Team Dragonfire

April 17th, 2007

Decided that, even though I'm officially the big 2-3 today, I had to get some sort of workout in.

Happy B-day, Dragonfire!

Nice training log, btw. You work as a teacher, right? I'm assuming the circuits you log during the week are done during lunchhour? I've stolen some of these, they work well for my garage workouts.

[Team Dragonfire]

Some of the circuits are crossfit, the most recent stuff is ross (lifting and the interval/core). I normally do my workouts at night on my off days from jiu-jitsu. Odds are that if you see me working out twice in one day, I had that day off of school (like today). There's no way that I could throw down anything intense in the crappy 35-45min. plan period they give you.

[Team Dragonfire]

April 18th, 2007

Actually took a F*cking day off. Lifting tomorrow and back to Jits on friday. These core training days are absolutely frying my midsection.

[Waxwingslain]

Happy Birthday man!

[Team Dragonfire]

Friday, 4/20, 2007

With more than a few days off and lots of SENSELESS eating, I'm back up near 200lbs. Not sure how much is water weight from massive sugar / salt consumption and how much is fat, but we'll see how easy it comes back off. Just a little lifting a few hours before practice.

Lifting:

4x8(4/4) Sandbag Shouldering (100lb. - 90sec. rest)

• 4x5 One-arm Dumbell Bench Press (75)
• 4x8 Plyometric Depth Pushups (60sec. rest)

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Jiu-Jitsu:
Worked Kimura situts for a while and then straight into rolling.

Rolling:
Rolled with Ozzy, Mike, and Mando. Fairly good night of rolling. Was fun rolling with progressively harder people as time went on.