Encompassing Athleticism and Fighting

Discussion in 'Training Logs' started by Sano, Aug 20, 2016.

  1. Sano

    Sano Black Belt

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    Location:
    Denmark
    Warmup:
    - Running on treadmill for 15 min
    - C.A.R's routine
    - Dynamic mobility
    - A short round of shadowboxing
    - Kettlebell Swings 12 kg, 8 reps, 2 sets

    Squat - (EI's):
    - bar
    - 8x40kg
    - 6x60kg
    - 5x80kg
    - 5x100kg
    - 3x110kg

    Half Split Hinge - (EI's):
    - 3x 6x20kg dumbbells each side
    Lateral raises between sets

    Practicing Hang Power Clean and Push Jerk

    Stretching/breathing for 10-15 min


    Felt absolutely drained and weak today. Had no energy at all, and I almost couldn't squat the weight. I was sweating profusely as well and I have DOMS from last time so I think I might be coming down with something. Maybe.
     
  2. Sano

    Sano Black Belt

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    Location:
    Denmark
    Warmup:
    - Bike 10 min
    - C.A.R.'s routine
    - Dynamic mobility
    - Core activation drills

    Boxing:
    - Lateral bouncing footwork drill
    - Circling
    - Controlled steps, added slips, added rolls
    - 2-3 rounds of shadowboxing, focus on footwork being tight and feet under me
    - Bagwork drill, right hand roll out, right hand smother on the inside, right hand smother on the outside, add turn and left hook
    - 2-3 rounds of free bagwork (small steps, moving to the right, power lead hook and right hand mostly)

    Leg bridge curls:
    - 3x 8xBW

    Treadmill run 2km, walk for 500m

    Stretching/breathing for 10-15 min

    Felt better today. Legs tired but fun session.
     
  3. Sano

    Sano Black Belt

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    Got a new job and have been working full time these last few weeks. Havent really had that much time to train, but did go the other day. Just did some bench, squat, rows and misc stuff. Also did some Aqua bag work and shadowboxing.

     
  4. Sano

    Sano Black Belt

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    Location:
    Denmark
    Warmup:
    - Foam Rolling
    - Stretching
    - Activation
    - Locomotion drills, dynamic stretching, lateral skiers, shadowboxing and footwork drills

    Hang Power Clean:
    - Warmup and practice reps
    - Work up to 3x70kg

    Power Jerk:
    - Warmup, behind the neck pres and practice reps
    - Work up to 3x50kg

    Split Jerk:
    - Work up to 3x50kg

    Squat Cluster Sets:
    - bar
    - 2x(3)x60kg
    - 2x(3)x80kg
    - 2x(3)x100kg

    Circuit:
    - Band Warmup
    - Standing Split Stance Cable Row up to 8x50kg each side
    - Lateral Lunge 8x12kg kettlebell each side
    - Banded Straight Right x8 each side
    x2

    A Few Bagwork Drills

    Stretching/relaxing

    Vid of some of my shitty oly lifting today. It's very fun, but I need a lot of practice:
     
  5. Sano

    Sano Black Belt

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    Location:
    Denmark
    Warmup:
    - Foam Roller with some active mobility
    - DWMA
    - Light shadowboxing

    Unfortunately I didn't get to do my locomotives because there were too many people. I really want to keep doing them regularly because I feel great afterwards and they help my footwork tremendously.

    Work:
    - Bagwork, shadowboxing, footwork, aqua bag work, slip drills, bouncing drills and various other drills on the heavybag for about 1½-2 hours

    Cooldown:
    - Stretching, breathing
    - Some rotator cuff stuff, band work, serratus exercises that I'm trying out and light lateral raises
     
  6. Sano

    Sano Black Belt

    Joined:
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    Location:
    Denmark
    Warmup:
    - Foam roller
    - Massage ball and active flexion with focus on serratus
    - DWMA

    Misc:
    - Bird Dogs
    - Judo Pushups
    - Serratus Wall Slides
    - Glut med. clam exercise with band, some posterior push into a wall at the same time
    - Glute bridges with band
    - Isometric external rotation exercise
    - Isometric Pallof presses with band, and band for glut med at the same time.
    - Banded rotations

    Squat Cluster Sets:
    - bar
    - Ramp up to 110kg

    Cardio:
    - Stationary bike for 15 min

    Cooldown:
    - Stretching and breathing
    - Deep flexor isos for the neck

    I was trying not to do anything that bothered my neck, as it has been destroyed after the last workout. Heavybag, hard pulling and oly lifting and heavy squats are triggers. I unfortunately couldn't help myself and did the squats, which I regret. I'll just have to not do anything that triggers it for a while, and work on it specificly, otherwise this will never go away. I get fucking headaches and tingling up my face, not to mention eyes hurt and I'm dizzy and nauseas. This last for many days. Cranial nerves and probably a disc or something is fucked, and whiplash didn't help. So I have to do something different. Also, I'm working some general glut activation and some scapula outwards rotation, and serratus work, for my shoulder.
     
  7. Sano

    Sano Black Belt

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    Did a bunch of stuff today.

    Warmup:
    - Mobility
    - Activation drills (fire hydrant, bird dog, judo pushups, lunges, single leg bridge, downward dog, cat/cow, thoratic rotations, hip rotations)
    - Lateral skiers, A skips, run/lateral shuffe/backwards running, lateral skips

    GPP:
    - Sidelying clam with band
    - Isometric Pallof press with band + band around knees 3x10 seconds each side
    - Pallof presses, circles, flexion and extension x3
    - Standing rotations with band 3x5-8 each side
    - Isometric neck holds against ball, flex, ex and lateral x3

    - Goblet squats x10
    - Ipsilateral lunges with 20kg kettlebell 3x10 each leg
    - Goblet lateral lunges 20kg kettlebell 3x5 each leg
    - Hip hike drill x5 each leg
    - GHR + back extension 2x8 reps
    - Half Split Hinge 40kg kettlebell 3x10

    - Zercher Squats 3 sets of 10x40kg
    - Floor press from bridge position

    - SIdeplank 60 seconds with arm circles x2 each side
    - Situps with feet hooked
    - Prone leg raises

    Cardio:
    - Bike ride 20 min at 125-130 bpm

    Cooldown:
    - Stretching and breathing
    - Somatics

    Found a good shoulder capsule and pec minor stretch that actually gave the neck a tiny bit of relief. Will keep doing it.
     
    Last edited: Jan 15, 2019 at 11:14 AM
  8. Sano

    Sano Black Belt

    Joined:
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    Location:
    Denmark
    Warmup:
    - Shuffles
    - Lateral walks with band
    - DWMA
    - Fire Hydrant, sidelying clam with band, glute bridges, bird dogs, down dogs

    GPP:
    - Ipsilateral reverse kettlebell lunges (20kg) 2x10 each leg
    - Lateral kettlebell lunges with press up (15kg) 2x5 each leg
    - Kettlebell swings with double pulse (20kg) 2x20
    - Hip hike drill x5 each leg
    - Supine leg curl 3xAMRAP

    - Serratus rollouts as warmup
    - Serratus press outs 3x5
    - Quadriple serratus presses
    - Situps with feet hooked 20 reps

    - Split stance unilateral cable rows (10kg) 4x10 reps each side
    - Reverse flys with small dumbells
    - Bendover rows with kettlebell (20kg) 2x10 each side
    - Eccentric landings on soft surface x5

    Cooldown:
    - Stretching a little bit

    I'll try some more serratus variations next time. I figured out today that I tend to compensate my GH flexion with thoratic extension, and I'm very mobile in my thoratic spine which means I'm not activating my serratus well enough sometimes doing the exercises. Thats the plus with working with physios.
     
    Last edited: Jan 15, 2019 at 11:15 AM

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