[Team Dragonfire]

Sunday, October 7th, 2007

Strength:

• Full Cleans (6x135, 5x155, 5x155, 5x155, 5x155).. sloppy towards the end.
• BORs (8x115, 8x135, 8x135)
• RDLs (8x155, 8x175, 8x195)

• 50x kneeling ab rollouts

jitsu and muay thai tomorrow morning. Go Bears

[finnegan]

Care to comment on my sparring video in my log?

[Team Dragonfire]

i was going to type some stuff in there the other day, but i had lost track of time and had to jet. i'll re-watch it and then i'll drop a bit in there.

EDIT: done... there's a lot so let me know what ya think of them

[finnegan]

Thanks. I addressed them in the log.

[Team Dragonfire]

Monday, October 8th, 2007

3.5 hours of jiu-jitsu and boxing today.

Muay Thai:
**Just me and one other guy so I ran class today. Just went over basics
Thai Pads:

• 1-2-mid kick
• 1-2-3-knee-knee-knee (focus on keeping tight clinch and driving knees forward with power)
• 1-2-shoulder clinch-knee-push-kick

Sparring:
2x2min. rounds with one of the newer guys. We had to stop early because one of my goals recently is to keep my hook tighter and stop throwing my Fedor hook. (explanation below). I caught him flush in the jaw.

EX: fedor uses his left (lead) hook to set up his straight. it's something I like to do a lot, but I have found in recent sparring that I eat punches from doing it, especially with better guys. So I'm working on keeping it tighter.


Jiu-Jitsu (nogi):

Two awesome sweep sequences:

1. Omoplata Sweep
2. Omoplata to S-Mount

1. Hip Bump Sweep
2. Hip Bump to Omoplata
3. Hip Bump to guard crucifix
4. Guard Crucifix sweep

Rolling:

Rolled with newer guys. Felt really good to roll after not having done any serious jiu-jitsu in about two months. Really need to work on my regaining guard if it gets passed. Guard felt great today and I landed armbars, but had trouble finishing triangles.

[Team Dragonfire]

Tuesday, October 9th, 2007

Beginner Kickboxing
Conditioning: Mountain Climbers, 10pushup/10 crunch ladder, rope skip sprints, about 500 crunch variations

Focus Mitts:
1-2
2-3-2-knee
2-3-2/mid kick

Muay Thai
Warmup: Brief rope skip

Focus Mitts:
2-3-OHright-slip out-flying2
2-3-OHright-slip in-2
2-3-2-clinch-4knees-throw (emphasize the throw at the end and then pursue with kick or punch combo)


Boxing Sparring
2min. rounds with (things I learned are in parenthesis):

• Bill
• Blue (quit being a pussy and throw with bad intentions)
• Bill (don't do the same stuff over and over if I want to keep my face looking pretty.. people catch on fast)
• new guy (conditioning is king.. if I'm going to do kickboxing, strength needs to, at least in part, be exchanged for conditioning)
• Ryan (don't try to get inside on little guys, it plays into their game)

Update to come... needless to say, i'm too tired to type it out right now, but I got knocked around real good tonight in sparring.

[Team Dragonfire]

Wednesday, October 10th, 2007

XTrainer Morning GPP: 2x Plate Complex (50#) - 8xOH Lifts / Rows / Lunges/ GMs

Lunch-Break GPP: 50 squats, 30 dips

GPP:

Ross's "25 rep. roulette" (modified):

1. Squat Thrust
2. Clean
3. Lunge
4. OH Press

*Note: All exercises done with a 40# dumbell. Two 40# dumbells was fine for cleans and lunge, but I dropped down to 1 after the first 5 reps. Squat Thrusts because I am stuck inside and no ceiling high enough to burpee. I need to up the intensity of this dramatically. I'm going to try to work this is, along with Ross's 'No Excuses' into my workouts more and more.

**Note: Sparring last night really made me realize how awful my conditioning is. I need to put some intensity back into my strength workouts. Also, even though I'd love to do a lower body push workout, I think doing that between two nights of muay thai / sparring is a bad idea.

[woogie12]

It's tough to get used to sparring. One thing that helped with making punches mean something, is to extend on them, not throw pussy half assed punches.

Also, try and work angles to get good kicks in as well as punches.

[Team Dragonfire]

Thanks man. Your advice so far in this log has been great. I haven't gotten to spar with kicks yet (but I'm pumped for when I do), but your advice about swimming hard then throwing kicks has paid off greatly with my 'dirty boxing'. My punches from the clinch are coming along well, especially since I spar a lot of guys who are either taller or stronger than I am. I swim really hard when I come out of the clinch and can usually land a solid hook. That'll either bring their guard up so I can start through straight punches, or attack their body.

[woogie12]

Good I'm glad to hear I've been of some use.

And since you're not kneeing or able to kick, when you clinch, really torque your hips to dig the body on those hooks, that shit huurts.