[stewy37]

Originally Posted by Donut62

Man, what the hell is wrong with you. I haven't done 1000 in my life, lol.

It wasn't my idea. It actually sounds worse than it was, but hip flexors definitely feel it.

Strength Session
Deadlift:
135, 225x10
315x5
385x3
405x1
425x1
Attempted 455 and than 435 but couldn't get them more than an inch off the ground. Maybe if fresher.
385x1
385x1
385x1
385x3
385x2
385x2
Rest was about 45sec between each of the 385s. I wanted to end deadlifts on a positive note.

SOHP:
135x5
155x5
165x1+2 Push Presses
165x1+2 Push Presses
170x1+2 Push Presses
After this I did partials with 170 just working the explosion off of the shoulders to as high as I could get it. Once it wouldn't go over my head, I stopped. Rest between these was about 30 seconds.
5,5,4,4,3,3,3

MMA
Fair conditioning warmup. I smoked it.
Worked various combos and some takedowns.
Sparred 2x3min rounds and was out of time. Getting better. Really working on blending striking in to a takedown.
Biggest thing I noticed tonight is my recovery. I'd smoke myself during each interval or drill and than feel 100% ready to go only 20-30sec later.

[stewy37]

5 rounds
10:49
25 Sumo Highpulls 75lbs
15 swings 55lbs

[stewy37]

Got up early to get a workout in at 6:30 this morning. It feels really good to be up and active this early, something I haven't done but a few times since getting out of the Corps last year. I just need to make it a habit, and I'm good. I will say that it takes me longer to warm up, and my intensity might not be quite as high as in an afternoon/evening session, but it gives me a much longer recovery period between sessions if I can get this in early.

21-15-9
7:43
Knees-to-elbows http://media.crossfit.com/cf-video/C...ees2Elbows.wmv
95lb Overhead Squats

The knees-to-elbows was a new movement to me, so my efficiency wasn't very high. I ended up doing variation 1 from the vid. My heart-rate during this workout didn't get overly high, but lactic acid in my shoulders and forearms built up quickly and made this somewaht difficult.

[stewy37]

8:43
95lb Thrusters x95

MMA Sparring and grappling.

[stewy37]

7:22
4 Rounds
185lb Clean x3
200m Run

Evening
Standup Training

[stewy37]

10:43
5 Rounds
5 Deadlifts 350lbs
15 Box Jumps
10 Pull ups (Kipping)

[stewy37]

Wednesday
AM Workout:
Handstand Progressions - Spent abotu 20min working on them
250 BW Squats: - 6:23

PM Workout:
MMA Grappling
Hurt my left bicep, so it's making it hard to train.

Thursday
12:30
21-15-9
Handstand Pushups
Ring Dips
Pushups

MMA Sparring - My best session ever. I felt light and landed more punches than I've ever done before along with getting hit less. Great session, but my left arm was killing me. I actually fought my last sparring round in a southpaw stance and used only my right arm.

[stewy37]

Got up today to go to mma, than realized my left elbow was already in pain. I figured it would be a good idea to give it a couple of days of rest so that I can hopefully train well on Monday.

This evening, I decided to go in and do some squatting. Made me realize just how much my maximal strength has dropped. I don't mind too much, because my conditioning and explosiveness have been greatly improving as has my overall MMA performance. Still, I'd like to get my max strength back up to where it was. I think some of my drop has to do with it being the end of the week and cutting wieght, but not all of it.

Squat
135x2x10
225x5
315x3x5
315x4
225x20

Leg Extensions Yeah, I know. Just doing something different.
100x3x20

[stewy37]

Ok. I haven't posted in a couple weeks, but now I'm back. I've been trianing, but I've also been dealing with a few injuries. Hurt my left bicep and that gave me a couple of weeks of problems with the whole arm, got sick for a few days at the same time, hurt my neck a week and a half ago, and I hurt the rest of my back last week. We're talking, any sudden movement equaled the whole damn thing locking up on me. Don't even think about rotating unless pain is the desired result. So I rested from Thursday until Monday when i felt good and loose again, and this week has been very productive so far. So here's an update:

Monday
Squat:
135x5
225x5
275x5
315x5
365x5
375x5 shallow
225x30
Seated Leg Curl:
I don't know how much weight was on it. We just went heavier each time until we had thw whole stack on there. My hamstrings were screaming at me after the second set.
20, 15, 12 reps
Walking Lunges:
75lb Dumbells
10 Steps/leg
2 sets

Overall, a great workout. The whole thing took less than an hour, and we got a lot of work done in that time. My squat is getting respectable again. I feel that with a proper warmup and long enough rest periods, I could hit 405 for a single again.

Tuesday
Time: 24:12
10-9-8-7-6-5-4-3-2-1
65lb Squat Cleans
Pullups (kipping)
Tire Flip ~ 550lb Tire

Rest 30min
2 Mile run Fast

About thirty minutes after I finished with the circuit, a couple of my training partners from MMA called and asked if I wanted to go for a run with them, so I said sure. We decided to do rounds. 3 HARD minutes of running followed a 1 min walk until we covered about 2 miles. I would say the pace was right around a 6min mile. We threw some hills and stairs in about halfway through. About halfway through, my quads started to cramp up on me, and a 1/4mile from the finish, they completely locked up on my, so I had to waddle the rest of the way back. Humiliating, but once your body stops working, you don't have much choice.
However, I was happy with my performance. I hardly ever run, and I had no trouble keeping up despite a hard workout not long before the run. I never really got out of breath, and my legs felt strong, at least until they stopped working. This year has been very productive as far as conditioning goes, and my strength has started to go back up. There was a period where it was dropping rapidly, but I think my body has adjusted and I'm starting to see strength gains again. Every week, I'm leaner, faster, and stronger.

Wednesday:
7:30AM
Fight Gone Bad [i]Score: 295 reps
3 rounds; 1min per exercise; 1min rest between rounds
Box Jumps 20"
Sumo Deadlift High Pulls 75lbs
Wall Ball 20lbs, 10ft target
Rowing Machine - Calories
Push Press 75lbs

I woke up this morning, and it was COLD. On top of that, my hamstrings were destroyed from the previous two days. Once, I got moving, I felt great, but it was tough getting started, and now my hamstrings hate me even more.

[stewy37]

So yesterday, I got a couple more sessions in. In the afternoon, I went and did a pull workout with my buddy that is a good bit stronger than me. It's good, because now I have someone to push me through those sessions. I didn't really keep track of what we did, but it was something like this:

A lot of pullups!
A lot of rows!
More pullups!

Than, we went to our grappling session and got some good work in there. Got some good sweeps, a few submissions, and had good takedown defense. Than, I went home and ate half a dozen eggs with a bunch of peppers and onions, than promptly fell asleep watching WEC. Good thing it's recorded, so I didn't miss it.