[Team Dragonfire]

Saturday, September 8th, 2007

For various reasons, I hate my landlord. One of which being she won't let me do medicine ball slams or dumbell shotput in the yard behind my apartment. tell me lynda, who really cares about the grass between your house and the apartments?

GPP:

5 rounds (no rest):
30sec. sprawls
30sec. shadow box
30sec. mountain climbers
30sec. knee strikes


** I really enjoyed gpp today rotating tiring full body movements and tiring skill movements

[Team Dragonfire]

Sunday, September 9th, 2007

I really need to get back in a gym... I HATE lifting at home (but love doing gpp at home) and I'm much more apt to lift heavy or intense if I'm in a less distracting or more spacious (my apartment is tiny) atmosphere. Update on that to come...

Also going to try to keep titles in this log to Strength, Plyometrics, Core, GPP, etc. Whatever the goal of the workout was will be the title of that post.


Strength / Plyometrics / Core:

• 3x 5/5 Pistols (25#)
• 3x 20 box jumps
• 2x 10 lunges (40#)
• 3x 20 split jumps
• 3x 20 kneeling ab rollouts

Lots of stretching for muay thai (my jiu-jitsu flexibility is great, but not my kicking)

45 min. rollerblade (woogie inspired me to get back on the skates)

[woogie12]

One thing one of our Conditioning and flexibility coaches tells us is at the end of a workout, go various stretches such as ones for hamstrings. Hold them static for 8 seconds, then repeat 3 more times going farther each time. Actually helped me.


And sweet with the skates.

[Team Dragonfire]

I have always held them for 20 seconds... guess that was a bit of overkill. going to take your advice and see where it gets me. How many stretches you you suggest that one does? One for each part of the leg? (hamstring, quads, calves.. maybe hip flexors and abdominals as well?)

[woogie12]

I mostly do calves, hamstrings, quads, groin, hips, IT band.

I do some yoga stuff and exaggerated, non-moving mountain climbers as well.

Before I start training, after I'm warmed up, I do mostly dynamic stretches like slap kicks and the such.

[Team Dragonfire]

I'll give that a go from now on...

Haven't had any motivation to train whatsoever lately. I think once I start training more and my body composition doesn't resemble play-doh, I'll feel much better

[woogie12]

I'm the laziest mo fucka on earth, I just had to get into a routine and now I even have to train on my off days.

[Team Dragonfire]

yeah, i think that's the problem.. I don't say that I'm going to do the same thing every week. I think once I start doing that, things will go much smoother

[Team Dragonfire]

edit: NT

[Team Dragonfire]

Monday, September 10th, 2007

Strength / Plyometrics / Conditioning:

• 20x Pushups (warmup)
• Bench Press (5x115, 5x135, 3x155, 3x175, 3x195, 2x205)
• Close Grip Bench Press (8x155, 5x155, 3x175)

• 3x10 clap pushups

• Tabata Dumbell Axe Chops