Brian80's log v2 (S&C for MA)

Discussion in 'Training Logs' started by brian80, Jun 11, 2008.

  1. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    My last log stopped accepting replies, so it is time for a new one.

    Height: A little over 6 foot
    Weight: Around 175 and gaining
    Formal experience: ~3 years of Isshinryu karate
     
  2. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/9

    GTG:
    KB Press 5x2 @44
    Chinup 5x4

    GPP:
    30 swings + 30 squats

    Strength:
    Pistols 2x7
    Neck traction F&B 2x30s @light band
    Natural GHR (NO) 2x3
    Band good morning 2x2 @heavy+medium

    Weakness:
    Face pulls (131 tempo) 2x10 @light band

    6/10

    GTG:
    KB Press 5x2 @44
    Chinup 5x4

    GPP:
    30 swings + 30 squats

    Conditioning:
    6x 40s work, 20s rest knees from clinch on heavy bag

    6/11

    Active rest:
    Sled dragging 100 steps F&B @sled +80
     
  3. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/13

    Conditioning:
    Sanbag loaded (@40) farmer's walk (@55s) 1m55s, 1m5s
    Sandbag yoke walk (@40) 1m50s
     
  4. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/14

    Sled dragging 100 steps F&B @sled+80
     
  5. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/16

    Gymnastic skills/strength:
    Frog stand 6x10s
    Tuck lever 6x5s, 5x3s, 5x2s, 5x1s

    Strength:
    Pistols 4x4 @+medium band
    modified 1-leg hamstring curl 3x7
    Ring pullup extended set (30s rest) 9-3-2
    Ring dip extended set (30s rest) 6-3-2
    Neck traction F&B 3x30s @light band
    15 sandbag load to lap @80

    Conditioning+core:
    5x30s sledge swing, 30s extended arm plank (100 sledge swings total)
     
  6. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/17

    Conditioning:
    10x 30s work, 30s rest on heavy bag

    Grip:
    1-arm thick DB deadlift triples @80,90,100 [email protected]
    Thick Wrist roller 2x2up&down @15
    rubber band finger extension 3x10 @2 bands

    Work recovery:
    3x10 band chest press + band rows @medium (no rest)


    Roofing for ~2.5 hours
     
  7. brian80

    brian80 White Belt

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    Location:
    Little town in Kansas
    6/18

    Conditioning:
    10x 30s shadow box, 30s side plank


    ~2 hours roofing

    6/19

    Strength:
    A1 1-arm DB power clean triples @60,65,70,75,80
    A2 Clap pushup 5x5
    B1 explosive 1-arm band pull w/rotation 5x5
    B2 Neck traction F&B 3x30s

    Conditioning+core:
    5x 30s sandbag load to waist (@80), 30s anti-rotational band core static L, 30s R


    ~3 hours roofing, ~1 hour hauling branches
     
  8. brian80

    brian80 White Belt

    Joined:
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    Location:
    Little town in Kansas
    6/21

    Grip:
    towel pullups 2x8, 2x4
    Finger extension 4x20 @2 band

    6/23

    Gymnastics skills/strength:
    Frog stand 5x12s
    Tuck lever 6x10s

    Strength:
    Pistols 3x10
    Modified 1-leg hamstring curl 3x8
    Ring pullups extended set 11-3-3 (30s rest)
    Ring dips extended set 7-3-2 (30s rest)

    Conditioning + Core:
    5x 30s sledgehammer swings, 30s arms extended plank (110 total sledge swings)

    6/24

    Conditioning:
    20x 30s shadow box, 30s rest

    Grip:
    1-arm thick DB deadlift triples @ 80, 95, 105

    Neck:
    Neck traction F&B 3x 30s @ light band
     
  9. brian80

    brian80 White Belt

    Joined:
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    Location:
    Little town in Kansas
    6/25

    just skill training

    6/26

    Strength:
    A1 1-arm DB power clean triples @ 65, 75, 85
    A2 Clap pushup 3x5
    B1 Neck traction F or B 3x30s
    B2 1-arm band pull with rotation 5x5 (explosive +, controlled -)
    3x10 band curl + 10 band tricep extension @light band, no rest

    Conditioning+core:
    5x 30s sandbag load to waist (@80), 30s anti-rotation band static L, 30s R
     
  10. brian80

    brian80 White Belt

    Joined:
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    Location:
    Little town in Kansas
    6/27

    just skill training

    6/28

    trail riding- 10 miles?
     
  11. brian80

    brian80 White Belt

    Joined:
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    Messages:
    124
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    0
    Location:
    Little town in Kansas
    6/30

    Gymnastic skills:
    Frog stand 3x20s
    Tuck lever 5x12s

    Strength:
    1-leg modified hamstring curl 3x9
    Sandbag breathing squats x40 @80
    Ring pullup extended set 12-3-2-15s neg (30s rest)
    Ring dip extended set 10-4-3-12s neg (30s rest)
    5x10 band curl + band tricep extension @light band (no rest)

    Conditioning (finisher):
    100 sledge swings, max force production
     

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