[Team Dragonfire]

Saturday, August 25th, 2007

Yesterday was a good rest day. Saw the Gin Blossoms and time warped back to the '90s for the night. Quick workout today before work.


Lifting/Plyo:

• Bench Press (5x155, 5x170, 5x185, 3x205)... moving up nicely from last week.
• Plyometric 'single clap' Pushups 3x10
• Diamond Pushps 3x10

[woogie12]

Plyo pushups? Do you mean like clap pushups or something?

[Team Dragonfire]

yeah, the goal is to be to do a double clap (clap hands,clap chest) to eventually clapping behind my back.. ross has a sick video of it somewhere.

[woogie12]

Ok, I wasn't sure. And yea I've seen that, with a weighted vest too, disgusting.

[Team Dragonfire]

Tuesday, August 28th, 2007

After two days off, it's back in the gym for 2 hours of smashing focus mitts and conditioning. Only writing in here what I can remember from the classes. We did lots of different stuff tonight.

Beginner Kickboxing:

Warmup: 30-60 second rotations of lunges, mountain climbers, crunch variations, and jump rope sprints

We built up two series piece by piece over the course of the class and the finishes were:

• 1-2-3-slip-body-3-3
• 4-4-slip-3-2-3

Muay Thai:

Warmup Circuit: 10x10knees/10pushups, 10jack knives/10russian twists, foot work (squat walks, sprints, side/forward)

• Started with a lot of punchouts (straights, hooks, uppercuts)
• 1-2-3-1-1(jabbing out simple)
• switch kick inside-2-3-2/leg kick (use punch to mask kick)
• 1-2-4overhand elbows-clinch-4 knees-push-left kick

** Really need to not drop my right hooks and straights. I tend to throw them liddell style, which doesn't work for me.

[Team Dragonfire]

Wednesday, August 29th, 2007

Day between kickboxing so wanted to just do explosive stuff and not any serious GPP or running as muay thai is difficult enough as is.

Lifting / Core:

• Full Cleans (6x115#, 6x135#, 6x155#, 3x165#, 2x1x175#)... much better than last day of cleans.. gotta cut back at 155 though so I can start pushing past my old PR (185)
• Double DB Swings (3x10x80#)
• Wrestler Bridges (3x20)

[Team Dragonfire]

Thursday, August 30th, 2007

XTrainer Morning GPP: 50 pushups, 50 squats


Muay Thai:

Warmups: Crunch variations, lots of dynamic lower body stretching

We did all of these drills rotating back and forth with out partner. 1 round = max effort or a lap down the mats

• 1 round single middle kicks (lead and rear)
• 1 round double middle kicks (lead and rear)
• 3 rounds of burnout middle kicks (L/R=20/28, 22/20, 11/15).. full power... loved these
• 3 rounds Front Leg Push kick (defense)
• 3 rounds Back leg Push kick (offense)
• 2 rounds back knee pump fake; lead knee
• 2 rounds back knee flying knee (body goes to the side and knee is parallel)

• 4 rounds Partner shadowboxing.. this is my favorite part of practice, just light sparring throwing 1-2 kicks/knees back and forth

[Team Dragonfire]

Friday - Monday:

Went home to visit parents and then friends from college came into town. Diet went to crap and I did no physical activity except walking about 10+ miles around Chicago on Monday.

[Team Dragonfire]

Tuesday, September 4, 2007

Again, I can't remember all the different combos and such, but I'm going to highlight the ones that I'd like to remember and reuse.

Kickboxing:
warmup:The usual abs, BW squats, lunges, and pushups. I'm still amazed at how I seem to be leaps and bounds ahead of the class on these. I feel like I only go to the beginner class to make myself tired for Muay Thai.

• 1-elbow-3
• 1-2-1-2-3-3-1-1 (worked on walking forward and then jabbing out)

Muay Thai:
warmup: 3 rounds of 3min. jump rope, 50 mountain climbers, 20 pushups

• 1-3-mid kick (get their hands up, then whack to the ribs)
• 1-2-3-clinch-knee-knee-push off- mid kick
• 1-2-3-4-3-2-3 (great conditioning combo)

** I gotta push myself a lot harder in muay thai. I tend to take it a bit easy and not push myself to the limits like I need to.

[Team Dragonfire]

Wednesday, September 5th, 2007

Rest Night

Spent most of my night at CPR class, running errands, and then watching the WEC. Miguel came through just as I expected. I need to start betting money on the guy. When he fights Bebee, I'm going have trouble not getting crazy with the size of the bet.