[Team Dragonfire]

Monday, June 2nd, 2008

Nice little week off. Probably gained 8lbs. being a fat kid.

Back at it.

Morning / Lunch GPP: Pushups / Squats

Miguel still wasn't back, so I taught jiu-jitsu.

Jiu-Jitsu (gi)
Conditioning: Laps around the mats, sprints, 20 sprawls on my count (making sure they were good true sprawls), 20x over/under with partner

• Breaking posture - grab behind their elbows, pull out, and crunch legs up toward head
• Kimura from guard - emphasis on locking their shoulder to your chest

1. Knee-in-middle guard pass
2. Side mount escape to guard

- did these two as a flow



Rolling

14x1min. rounds rotating with everybody in the class. The first 7 rounds I had people starting on my back, the second half on theirs.

20x over/unders

5min. round with one of the newer guys. Good to work on my basics.

[Team Dragonfire]

Tuesday, June 3rd, 2008

Can't wait to have these guys back at the gym.



AM

Strength

Floor Press
3x95, 135, 155, 185, 205
2x225, 1x225

Chins (4x6)
Tabata Dumbell Swings (50#)

Notes: wanted more volume but short on time (especially on the chins). Throwing down another workout tonight so i'll be all set.


PM

Strength / GPP

1 circuit:

• Push-ups, 20 reps
• Crunches 40 reps
• Wide grip push-ups, 20 reps
• Crunches, 40 reps
• Knuckle push-ups, 20 reps
• Crunches, 40 reps
• Diamond push-ups, 20 reps
• Crunches, 40 reps

4 circuits (30 seconds each, no rest):

• Split squat jumps
• Mountain climbers

4 circuits (20 seconds each):

• Alternating DB Rows (40#)
• Leg lifts

1 circuit:

• 25 push-ups
• 50 body weight squats
• 50 alternating DB Rows (40#)
• 25 sit-ups

Feels good to work with my bodyweight for once. I believe this will translate very well into grappling.

[Quest4Glory]

Originally Posted by Team Dragonfire

Tuesday, June 3rd, 2008

Can't wait to have these guys back at the gym.





Strength

Floor Press
3x95, 135, 155, 185, 205
2x225, 1x225

Chins (4x6)
Tabata Dumbell Swings (50#)

Notes: wanted more volume but short on time (especially on the chins). Throwing down another workout tonight so i'll be all set.

Wait you train at Torre's gym? Torre's is my new man crush....... Do you plan on fighting?

[MikeMartial]

Torres was damn impressive. Just watched the fight. One of the best I've seen. I'm sure his BJJ is world class, but goddamn his striking was unreal.

[mschatz]

I need to start following this log more. Lots of good stuff going on...

[Team Dragonfire]

Originally Posted by Quest4Glory

Wait you train at Torre's gym? Torre's is my new man crush....... Do you plan on fighting?

Not right now, but I would love to be one of the best grapplers to come out of his gym. It will be amazing to be a Miguel Torres blue/purple/brown or black belt some day.

Originally Posted by MikeMartial

Torres was damn impressive. Just watched the fight. One of the best I've seen. I'm sure his BJJ is world class, but goddamn his striking was unreal.

I'm glad you guys see what I have to deal with in sparring. Go back a few pages and read the sparring notes from when I have to wrestler, kickbox, or spar mma with him. Either you get muffed in the face 100 times or you get submitted on the ground. He has a great game.

Originally Posted by mschatz

I need to start following this log more. Lots of good stuff going on...

athankyou.

[C.Beeby]

Originally Posted by Team Dragonfire

I'm glad you guys see what I have to deal with in sparring. Go back a few pages and read the sparring notes from when I have to wrestler, kickbox, or spar mma with him. Either you get muffed in the face 100 times or you get submitted on the ground. He has a great game.

*cough* #1 bantamweight in the world *cough*

[Team Dragonfire]

he sho is. also.. bad DOMS from the double yesterday. dropping the morning rollouts today to rest for jiujitsu tonight.

[Team Dragonfire]

he sho is. also.. bad DOMS from the double yesterday. dropping the morning rollouts today to rest for jiujitsu tonight.

Originally Posted by maybe this'll be fun

A great example of a beginner plyometric workout is one I got from an Olympic coach that is sure to make you more explosive. Jump for fifteen seconds with as short and fast jumps as you can staying in one place. Keep your body straight and pull your toes up after every short jump. Let your arms help in quickly pumping yourself up and down. Count the number of contacts you can make in fifteen seconds and try to beat it for 6 sets. Rest 30 seconds in between each set. Try it before your workouts 3 times per week and see if you can increase the contact number over a few weeks. If you do, you have made yourself more powerful using plyometrics!

[C.Beeby]

That sounds like something I'd only do behind closed doors. LOL.