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…