[Team Dragonfire]

Wednesday, August 15th, 2007

Early PM


GPP:

• Tabata Squats
• Tabata Pushups

Late PM

[Team Dragonfire]

What a shitty week of training. Seriously. Teaching is really going to take its toll on my training habits.

[Team Dragonfire]

Saturday, August 18th, 2007

I think that all the time out of the gym, coupled with not lifting has proven to be bad news for my body composition and strength. Time to get back to it.

Lifting / Core:

• Full Cleans (6x115#, 4x135#, 2x155#, 2x165#)
• Double DB Swings (3x10x80#)
• Shrugs (2x5x245#)

5x Core Circuit:

• 5x Flag
• 10x Kneeling Rollouts
• 10x Russian Twists (40#)

Still having a lot of problems with laziness and motivation. Feeling very exhausted.. but I'm starting to wonder if the exhaustion is just because my ****bolism and fitness levels have dropped so much recently that I just don't have the energy that I used to.

[Team Dragonfire]

Sunday, August 19th, 2007

Got ready for my first day of classes tomorrow. No workout.. but did take a much-needed nap for about 5 hours mid-day. I am starting to remember what it feels like to not be so tired all the time.

Stretched out a LOT before bed.

[Team Dragonfire]

Monday, August 20th, 2007

After the nap yesterday and a good amount of sleep last night.. feeling great and ready for a workout today. Side note: purchased BCAAs (worth a try), a whole foods multi (haven't had a multi in two weeks), flax oil (sale), and some green tea (duh). Newest issue of 'real fighter' has a $10 off $50 purchase at vitamin shoppe. score.



Lifting / Band Work:

• Bench Press (5x155, 5x170, 3x185, 2x200)
• Plyometric Pushups 3x10
• Medicine Ball Slams 3x15
• 50 x kneeling ab rollouts
• 3x3min. clinch band pulls (realized these were much better if I pulled with one hand as opposed to two)

Really enjoyed the plyometric-based workout as opposed to a regular strength workout.




Lifting/bands/core tonight, kickboxing tomorrow, running / core wednesday, lifting/core thursday

[Team Dragonfire]

Tuesday, August 21st

Will probably be doing a 2-hour double class on tuesdays and thursdays from now on. Probably.

Muay Thai:


Conditioning: pushups, mountain climbers, crunch variations all in 30 sec. intervals

Mando ran class so we actually did some interesting things

• Pyramid up and down to 10 for straights, hooks, and uppercuts (don't drop my straight right and quit punching with my fingers instead of my knuckles)
• 1-2, pause, 2 (with power), right knee.. gets their hands up then they take the power and the knee
• 1, 1-2, 1-2-3.. worked with partner forcing you to defend after you throw combos
• 1-2- right outside leg kick (step through)-left knee-overhand right back over the top
• double kicks.. i worked on double kicks to the body and outside leg
• kick followed by a knee, partner rotating back and forth.. i favor these over double kicks

i personally dislike long combinations, but the last one gave me a fun idea to try when in close.. just gotta get comfortable in the clinch

felt great to actually start doing kickboxing... i hope that I get to use the heavy bag, thai pads, etc. i feel we do way to much focus mitts, but then again, i haven't been to class in forever.

[Team Dragonfire]

Wednesday, August 22nd, 2007


Intervals / Core:

10x50m ... just wow.. had to drop these down to 10 as my knee felt like it was going to pop out. gotta figure out whats wrong with it. instead of the last 10 sprints, did the following plyo:

5x10 deep squat jumps
3x20 box jumps (22in. box)

2x core circuit:
20x kneeling rollouts
10x russian twists (40#)

[Standard]

What kinda down time are you running with the sprints?

[Team Dragonfire]

i run with the downtime as per Infinite Intensity. longer distances like 600 and 800m have 60-90sec. rest, middle have 30-60, and short ones like today, I just jog back to the start.

[Team Dragonfire]

Thursday, August 23rd, 2007

Kickboxing

Warmup: 50squats, 40 lunges, 100 crunches, 100 flutter kicks... everybody else was dead but I felt really amazing. Thanks Ross.

• Went to go to kickboxing for 2hrs... ended up doing mma. Frankly, I hate mma right now. I feel like I'm just out there surviving against guys who are a lot better than me. That, and I couldn't get hit in the face tonight (nobody wants to be in Mr. Cagefighter's class) because of teaching, so it was dumb. I hate telling sparring partners that they can't hit me in the face, but I can hit them. It's just bad policy.

MMA sparring:

• 4x3min. rounds with Miguel
• 2x3min. rounds with Anthony
• 1x3min. round with Blue

21min. of actual sparring and it took 2 hours... frustrating.