Training Logs for 9/5-9/11/12

Once again, catching up:

9/11

1st Session: (Morning; 40 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

2nd Session: (Afternoon; 40 minutes)

SME/DM Resistance Session

A-1 LCC&P 4xLadder (1-2-3-4-5) L, R w/24kg KB (120)
A-2 Chin Up Ladder 4xLadder (1-2-3-4-5) (60)

B-1 Deadlift 4×5 w/300lbs (20)
B-2 Ab Wheel 4×5 (20)

C-1 One Arm Farmer’s Walk 50m w/50lb DB L, R
C-2 One Arm Farmer’s Walk 50m w/65lb DB L, R

Finisher: (4 rounds for time: 7 minutes)

D-1 KB Snatch 5reps L, R w/16kg KB (40)
D-2 Elevated Harop Curl 5reps (20)
RPE: 7
RT: 9

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing – especially to #3 & 4 points)

Compensatory Yoga

9/10

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

5k Trail Run (144BPM) (29 minutes)
RPE: 6
RT: 9

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend
Hero Pose
Twisting Hero Pose L, R
Prone Frog 10x

Later:
15-minutes Dry Fire Pistol Work (working on clean pull, indexing and target acquisition)

COMMENTS: Run was much needed and felt great! No issues to report – except that I am feeling better after being sick over the weekend… I am at 85-90% now… Weight was 195.25 after training…

9/8-9/9

Off… Caught a stomach bug… 🙁

9/7

1st Session: (Morning; 35 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

2nd Session: (Afternoon; 60 minutes; 35 minutes of work)

TRX Demo (x2 sessions)

Safety – Stall Position 10x
Pushups 3×8
German Dynamic Press 3×5
Extensions 3×5
Bulgarian Press 3×5
Scorpion Press 3×5 L, R
Bulgarian to German Press 3x
Bulgarian to German to Scorpion Press 3x L, R
Raised Leg Plank Press 3x L, R
Decline Pushup 3×5 (feet on 12′ box)
Ring Row 3×8
Supine Plank Ring Row 3c5
Lawnmower 3x L, R
Lawnmower Extensions 3x L, R
Row Position Muscle Up 3×5
TRX Assisted Pistol 5x L, R
TRX Reverse Fly 5x
TRX Curl 5x
TRX Split Squat 3x L, R

Compensatory Yoga

COMMENTS: My class demos “blew up” today. Not only did I demo for my classes but for two trainers @ Gold’s as well… No Jiu-jitsu either… Feeling wiped out… Back at it on Sunday…

9/6

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

Submission Grappling
Working side control submissions from throws/takedowns

2nd Session: (Afternoon; 20 minutes)

3.2k Trail Run (144BPM) (15 minutes)

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend

3rd Session: (Late Afternoon; 60 minutes)

Taught Power Yoga Class

9/5

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)

1-mile trail walk w.Kari

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing)

Note; Should have been a run/jits day… But life got in the way…

Catching up on my Training Logs

Training Logs for 8/31-9/4/12

Here’s all the work done in the last few days:

9/4

1st Session: (Morning; 30 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

2nd Session: (Afternoon; 60 minutes)

SME/RM Resistance Session

A-1 BB Overhead Press 1×10 w/135lbs; 3×5 w/170lbs (25)

B-1 Lat Pulls 1×10 w/140lbs; 3×5 w/160lbs (25)
B-2 Ab Wheel 4×5 (20)

C-1 Deadlift 1×10 w/170lbs; 3×5 w/265lbs (25)
C-2 Toe to Bar 4×6 (24)

Finisher:

D-1 Face Pulls 5×7 w/120lbs (35)
D-2 Triceps Extensions 5×7 w/120lbs (35)
D-3 One-Arm KB Swings 5×10 L, R w16kg KB (100)

Compensatory Yoga

COMMENTS:  Grabbed a training session at Gold’s Gym, in-between clients. Had a good, basic, fast session. Gold’s doesn’t have bars to do any Oly lifting (you can do some light work, but the bars aren’t made for it and don’t turn right – as well as tear your hands up). Back to Oly on Thursday…

9/3

1st Session: (Morning; 60 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Side Split Practice

Wide leg Hamstring Stretch
Alternate Hamstring Stretch
Braced on Hands (Warm up position)
Wide Leg Side Stretch, Nose to Leg
(1st) Position x2 (decreasing angle)
Flat (2nd) Position
Roll Over Position 60 count
Roll Over Pushup Position
Roll Over Arched Position
Plow Roll to Seated Forward Bend (5 times)
Sage Seat Hip Circles 5x L, R
Half Lotus Pose L, R
Butterfly Pose
Hip Bridges 3x
Prone Frog 10x
Seated Leg Shake (20)

9/2

Off

9/1

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat