[Team Dragonfire]

Friday / Saturday, September 21-22nd, 2007

Rest Days

[Team Dragonfire]

Sunday, September 23rd, 2007

GPP:

• 100x burpees (~12:30... my conditioning is garbage.. macrea and xtrainer do it under 6:00 and fatty does it under 10:00)
• 100x kneeling ab rollouts

Again, gotta get this shit organized. I don't think I've done any decent conditioning outside of muay thai at all in like a month.

[Team Dragonfire]

Monday, September 24th, 2007

GPP:
**Modified "No Excuses" from Never Gymless**

4 Rounds (60sec, 45sec, 30sec, 15sec)

• Burpees
• BB Row (95#)
• Squats
• Pushups

• 100x kneeling ab rollouts (I'm loving these and I'm starting to develop a very thick and diesel looking core... griffin-esque big)

Massive does not begin to describe this man

Notes: No rest between exercises. I NEED to buy Never Gymless because right now Infinite Intensity really isn't giving me what I want as the vast majority of the lifting in it revolves around things that I can't do due to location or equipment.

More-Notes: Took too much rest between exercises. I guess that's what having average 6hrs. of sleep for a week, and just eating a 3-4lb. burrito and easily 3.5 cups of salsa right before the workout will do. excuse me, i have to puk.

[Standard]

Doing back to back days of 100 ab wheel rollouts? my midsection tried to implode me after 1 set of 100, mind you i weigh a tiny bit more

[Team Dragonfire]

did you notice i managed to type a period (.) but not the 'e' in puke before i ran out of the room... i also just spent the last half hour sitting in a cold shower and laying on my couch.

again, i will never eat like that before conditioning.

[Team Dragonfire]

Tuesday, September 25th, 2007

Muay Thai
Warmup: 20 minutes of core holds (need to work on these!!), crunch variations, 3x3min. skipping rounds., shadowboxing

Heavy Bag Complexes:

1. Single low-kick staying in pocket (hands up!)
2. 30 sec. split jumps

1. Left low-kick staying in pocket
2. 30 sec. split jumps

1. Double low-kick staying in pocket
2. 25 BW Turkish Getups from back

Light sparring (1min. w/ each person):

• 6x1min. kicks only
• 6x1min. kicks / knees only
• 6x1min. clinch only

Breaking the thai clinch - throw overhand punch-esque movement and push opponent's jaw opposite direction and grab across their body on their shoulder. Pop your own shoulder forward to break their grip and IMMEDIATELY come back in with a huge body / head kick, or maybe a hook or re-clinch.

decent vid of what i'm trying to say: http://www.youtube.com/watch?v=NVlVGUh3yzg

[woogie12]

A good thing to do when you swim out of a clinch is to throw a head or body kick because they think they're safe and usually don't have their guard.

[Team Dragonfire]

edited in above. great tip. i have no idea how hard I kick when I'm that close... the heavy bag doesn't talk back and I haven't sparred all out.

[woogie12]

Well you have to swim hard or post hard and get your footwork down to have the proper space.

[Team Dragonfire]

do you suggest moving myself back or moving them back? Meaning, am I trying to swim and back out to kick or do I want to swim and shuck them off hard and push them back to make the space? Just curious what you've found works best.