[Team Dragonfire]

Wednesday, May 2, 2007

Lifting:

• Deadlift (5x175, 5x215, 3x245, 3x265, 1x305, 1x345)
• Shrugs (3x10x265).. didnt want to reload the bar later
• DB Rows 3x6 (105lbs.)
• DB Swings 3x15/15 (40lb)

[Team Dragonfire]

Wednesday, May 3, 2007

Interval Running:

• 10x100m (jog back to start)
• 5x400m (30sec. rest)

[bacon]

Those 1/4 mile sprints will make a man out of you. Which reminds me...I should probably start doing them again...

[Team Dragonfire]

Friday, May 4, 2007

AM:


Kickboxing:

• Jump Rope
• Approx. 100 lunges w/ 15lb. med. ball
• Med. ball crunches
• Big Scissor kicks (abs)
• 8x5pushups/5 ball ohp

Focus Mitts:

• Jab / Jab / Fake Jab - Right straight to body
• 4 hooks / Kick to body
• Jab/Cross/Hook/Right to body, hook to body, kick to body
• Jab/Hook/knee

These body shots were absolutely brutal. First time I've felt ill at practice in a loooong time.


Rolling (nogi):

I was directed to 'beast' on the guys I was rolling with. Although I didn't submit either of them, I had great guard passes, took mount a few times and was actively going for subs the entire time.

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PM:

Jiu-Jitsu / Rolling:

Took wayyyy too long to wait to type this class out and I've totally forgotten what goes here, but needless to say, it was a tough class as far as conditioning and rolling.

[Team Dragonfire]

Monday, May7, 2007

Jiu-Jitsu (Gi):

• Staying on opponent's back - worked on staying on opponent's back when they are rolling
• Gi Choke from Back - from double underarm-collar control, reach over arm and grab deep on collar (use other hand to make slack then pull tight). Slide leg (same side as choking arm) off opponent as other leg crosses over their stomach. With a tight grip on the collar and their pant leg, pull arms and push with your legs for choke.
• Arm triangle - remember to JUMP over opponent once you lock it up and stay sprawled back on your toes.

Rolling:

Rolled with everybody, all white belts. Faired well against them all, but my conditioning seemed to be a weak point.

[Team Dragonfire]

Tuesday, May 8th, 2007

Lifting:

• Bench Press (5x145, 5x175, 3x185, 3x200)
• Close Grip Bench Press (8x145, 8x155, 8x165)
• 3x50 Medicine Ball Throws from Back (10lb.)

[Team Dragonfire]

Wednesday, May 9th, 2007


Jiu-Jitsu (Gi):

Tonight we went over very basic Guard Passes:

• Near Knee Pass w/ leg pin -
• Cross Knee Pass into scarf -
• Lift to flip -

Rolling:

Rolled with Mike, Mando, and a newer guy. I'm sorta upset that I didn't push myself and roll with Miguel, Marshall, or Stuart. I wasn't tired, just lazy tonight.... which is new.

[Team Dragonfire]

Thursday, May 10th, 2007

GPP / Core Training:

3x CrossFit's 'Helen':
400m run
21x 40lb. dumbell swing
12x pullups

Round 1: 3:10
Round 2: 3:20
Round 3: 3:25
Total: 9:55

Much better than the 11:59 that I did it in last time. I really wasn't running that hard this time either. I could definitely step it up a notch.

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3x Core Circuit:
10x kneeling wheel rollouts
15x V-Ups
10/10x Russian Twists (40lb.)
10/10x Side Bends (40lb.)
50x Bicycle Crunches

I love core training, but my lower back has been insanely tight lately... I think that subbing some stretching for core training would be in order.

[Team Dragonfire]

Sunday, May 13th, 2007

Lifting (Lower Body Complex Pairs / Explosive Finishers):

1. 4x1-Leg Squat (+25lb.)
2. 4x20x Plyo Box Jumps

1. 4x5/5 Dumbell Lunges (80lb.)
2. 4x5/5 Lunge Jumps

• 3x5/5 Dumbell Shot Put (40lb.).. these weren't challenging enough
• 3x5 Double Dumbell Swings (80lb.).. Do either these or more shot puts, not both. The double swing is very challenging

This workout annihilated my legs... hopefully with some good stretching later, they won't be too sore.

REMINDER TO SELF: Do zercher squats next time you get the chance. Can easily be done lifting the bar off your bench.

[Team Dragonfire]

Tuesday, May 15th, 2007

With the DOMS from Sunday still destroying me, it's time to do something that'll let the ole legs rest for another day. Back to Jiu-Jitsu tomorrow and Thrusday.


Lifting / Core Training:

• Bench Press (5x145, 5x175, 3x185, 4x200, 10x160)
• Close Grip Bench Press (3x8x155)
• 3x50 Medicine Ball Throws from Back (10lb.)

• 3x20 kneeling rollouts
• 3x20 V-ups

Reminders: Next lower body workout needs to center around zercher squats / pistols (heavy) and next full body workout should be hang cleans and double dumbell swings.