Encompassing Athleticism and Fighting

[Sano]

22/01/20
Shadowboxing speed work
Misc strength stuff with kettlebells
Treadmill 2,8km


24/01/20
Friday padwork training with co-worker after work. She's getting the basics down a bit more, slowly. It's fun for me to work on different stuff.


25/01/20
Warmup:
- Armswings, single leg DL's, iso sprint with single leg calf raises
- Rotations
- Dynamic stretching
- Clamshells and glute bridges + single leg bridges

Deadlifts
- 5x60kg
- 5x80kg
- 4x5x100kg paused off the floor
- 3x110kg paused off the floor

OHP + some hang power cleans
- 3x8x40kg
- 5x50kg
- 10x40kg

Running:
2,6km on treadmill (some walking)

Misc:
- Chinups with leg raises 3x5
- Prone leg curls 3x10x23kg (5 eccentrics each leg)
- Pallof holds with hip rotation 3x8 + 3x pallof press each side
- Lateral raises cable 4x10x9xkg
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

28/01/20
Treadmill 3 km

29/01/20
Warmup:
- 2km rowing
- Single leg DL's, lateral + backwards lunges + rotational lunges
- Bridges
- Dynamic stretching

Romanian DLs
- 5x60kg
- 5x80kg
- 5x100kg
Deadlifts
- 3x120kg
- 2x2x140kg

Not feeling my glutes a lot on the DL's generally. I'm trying to play around with positioning.

OHP + some split jerks
- 2x10x40kg
- 5x50kg
- 8x40kg

Bendover rows:
- 10x40kg
- 8x50kg
- 8x60kg
- 3x6x70kg

Misc:
- Chinups with leg raises
- Chest Flys 3x12x14kg's
- Bicep curls
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

31/01/20
Friday boxing with co-worker after work. Just went through the basics with her and then let her try to punch me for a long time. It's fun for me just working on defense. Did a little padwork myself as well.


01/02/20
Warmup:
- Single leg DL's, lateral + backwards lunges + rotational lunges
- Bridges
- Dynamic stretching
- Light shadowboxing
- Rotations

Paused Hang Power Cleans
- 1x40kg (+5 reps paused front squat)
- 1x50kg (+5 reps paused front squat)
- 2x60kg (+5 reps paused front squat)
- 2x70kg (+3 reps paused front squat)
- 1x80kg (+3 reps paused front squat) - PR

Treadmill:
Walking for 10 min

Misc:
- Chinups with leg raises 3x5
- Prone leg curls 3x10x23kg (5 eccentrics each leg)
- Chest fly machine
- Rear delt machine
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

4/2/20
- Treadmill running 4km
- some reverse flys and lateral raises
- pushups

7/2/20
- Boxing workout with college for about 1½-2 hours. Mostly just drilling and doing padwork, and then me playing defense.
- some reverse flys and lateral raises
- pushups

8/2/20
Warmup:
- 10 min walk
- Dynamic warmup
- Lunges, sidelunges, rotational lunges, single leg DL's
- Rotations
- Air squats

Hang Power Clean to Front Squat:
- 5x40kg
- 5x60kg
- 2x5x80kg (from rack)

Romanians:
- 5x60kg
- 5x80kg
- 5x100kg
Deadlift:
- 3x120kg
- 3x3x140kg
Had to concentrate to keep tight, a few reps were a little rough.

Bendover Rows:
- 3x8x60kg

Rowing:
- 500 meter in 1:42

Misc:
- Prone leg curls 3x12x23kg (6 eccentrics each leg)
- Sitting calf raises 3x10x50kg (slow eccentrics)
- A few chinups with leg raises
- Stretching and breathing
- Sauna

 

[Sano]

11/2/20:
Treadmill:
- 5km in 26 min

Misc:
- Lateral raises
- Rear delt flyes
- Hanging leg raises
- Pushups
- Lunges different variations

14/2/20:
Good training today despite being dead tired after work!

Warmup:
- Light shadowboxing and moving
- Dynamic warmup
- Iso sprint with calf raise

Deadlift:
- 5x60kg romanian
- 5x80kg romanian
- 5x100kg romanian
- 3x120kg
- 3x140kg
- 2x3x150kg

Last few reps were a bit heavy and I lost tightness a little, but otherwise they felt surprisingly good.

Hang Power Clean + Split Jerk + OHP + Front Squat (FS)
- 1x40kg (8xOHP, 3xFS)
- 1x40kg (8xOHP, 3xFS)
- 1x50kg (5xOHP, 3xFS)
- 1x60kg (3xFS)
- 1x70kg
- 1x70kg
- 1x80kg - Split Jerk PR

The Power Clean was a little iffy because I was tired, but the split jerk actually felt relatively light. I push pressed it a bit, but I have more easily. Shoulder has been a little iffy this week (not because of training) so I felt it a tiny bit and I'm definitely feeling now.

Circuit:
- Chinups with leg raises and iso holds x6
- Single leg DL to leg swings to sidelunge x6 each leg
- Pallof rotations with band 10x each side + 8 pallof press each side
- External rotation with band x8 each side
x3

Misc:
- Prone Leg Curls 12x25kg (6 eccentrics each leg)
- Prone Leg Curls 2x12x18kg (6 eccentrics each leg, plantar flexed ankels and posterior tilt)
- Stretching/breathing
- Sauna

 

[Sano]

16/2/20
Tough and long one today.

Warmup
- Treadmill running 3,3km - First 3 km at a 11 km/h pace, then last 300 meter at 17 km/h
- Various lunges and air squats
- Dynamic swings

Didn't even get winded on the treadmill, my gastank is definitely improving.

Front Squats
- 8x40kg
- 5x60kg
- 2x5x80kg

Romanian deadlifts
- 6x80kg
- 6x100kg
- 6x120kg
- 3x4x140kg

Felt a bit weak here, prob not entirely recovered from last session. But got it done.

Hang Power Cleans + Split Jerk
- 3x1x40kg
- 2x1x60kg

Circuit
- Single leg DL to backwars lunge x6 each leg with 24kg kettlebell
- Sidelunge to single leg press x6 each leg with 24kg kettlebell
- Pallof rotations with band x8 each side + x6 pallof press each side
- Chinup and leg raise ISO hold as long as possible
- Calf raises with 24kg kettlebell
x3

Misc:
- TRX posterior delt rows
- TRX bicep rows
- Stretching/breathing
- Sauna