[Team Dragonfire]

Wednesday, December 26th, 2007

Strength

Deadlift
3x 185
3x 225
1x 315
1x 365
1x 405.. Fing A Right Biches.
3x315
3x225

• Corner BB Press (6x50, 6x75, 4x100, 4x125).. next time, using 45 plates for increments
• BB Rows (8x135, 6x155, 4x185)
• Curlz

Kickboxing and Jitsu tonight so kept the lifting to the basics

Just posting these here so I can remember them:

Eddie Bravo's Squeeze: http://www.youtube.com/watch?v=uCgMoVz6904

Eddie Bravo Stretching for jiu-jitsu: http://www.youtube.com/watch?v=OktcKhtMQ88


Rolling

Just wrestled tonight. Rolled with Mando and Mike (Mando is a very advanced purple belt and Mike is a lower level blue). Did fine with Mike and Mando tooled on me like usual.. but I still feel my improvement. Jitsu twice tomorrow and lifting Friday (Front Squat, P.Cleans, Dips, Pullups) if all goes to plan.

[Feature boy]

Congrats on teh 4-wheeler!

[finnegan]

Nice job, man.

[Team Dragonfire]

Thursday, December 27th, 2007

AM

MMA

12x2min. rounds rotating on two hanging heavy bags and one ground/pound bag

Rolling

Rolled with a while belt who I just worked fun technique on for 10 minutes. And then Juan smashed me for about 10 minutes. Great day rolling. More Jitsu tonight.

PM

Jiu-Jitsu (nogi)

New Arm Trap to Armbar from guard
Guillotine Defense - hand over shoulder, high crotch.. life and twist... I love this move.


Rolling

Rolled with Juan, Wes and another real strong guy. Still feeling really good about nogi and not so good about gi.

[Team Dragonfire]

Friday, December 28th, 2007 - January 1, 2008

Resting and Stretching. Doing the Eddie Bravo stretches that I have long since abandoned in order to increase my guard for the tournaments in February and March.

Starting a new log for 2008 as well.. the below workout schedule is sort of a work space for me to figure out what I want.

[Team Dragonfire]

In 2008, I'll be at jiu-jitsu 2-3 times per week and lifting 3 days per week. The rough schedule for strength / conditioning looks as such:


Day 1:
Front Squat Heavy
Power Cleans
Dips
Clap Pushups

Day 2:
Deadlift
Corner BB Press
Chins / Pullups
Box Jumps

Day 3:
OH Squat
Bench / SOHP
BB Rows
DB Snatch

Plyometrics: Clap Pushups, Box Jumps, DB Snatch
Core Work: Decline Russian Twists, Med Ball throws / slams, BB Russian Twists, etc., Hanging Knees to Elbows
Finishers: DB Swings, Tabata / Interval Sprints, Tabata Row Machine

• Each workout will contain 3 strength exercises, 1 plyometric exercise, 1 core work, and a finisher. That is 6 exercises total. This will become challenging to do as sometimes I work out in the morning and do not have a lot of time. Another challenge will be to get enough sleep the night before the morning workouts.

• I have left a lot of outside conditioning work out because we do so much at jiu-jitsu. The most important thing for me will be to push myself when I am wrestling and doing conditioning in class and if I feel that we haven't done enough, or any, on a particular day, to do burpees or jumping rope at the end of class to keep my conditioning up.

[Fozzy]

some of eddies stretches seriously fucked up one of my knees. I just do the one thats like a triangle one, and work on my hammys now. but I can easily bend over and place my hands flat on the ground so... meh.

good luck with the tournie prep.

~Foz

[Team Dragonfire]

I think its easy to do that if you push yourself too far too fast. I tend to take it easy on the knee stretches and focus more on the butterfly stretch and trying to put my knees to the ground.

[Fozzy]

yeah I like doing the butterfly one, but my wrist is kinda fucked so I cant grab my ankle then apply downward pressure with my arms to stretch the knees to the ground.

its so fucking gay.

maybe I'll do splits or something 0.o

I do enjoy the butterfly stretch

~Foz

[Team Dragonfire]

i have to sit against a wall and with shoes on, my feet stay as close as I put them back. Then I can just push downward with my forearms.