Magnesium Carbonate, 4oz Gloves, and Sledgehammers

1/20/2019- Deadlift/SOHP - 5x5 session 3 - redeaux


Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
155x5 - spinning back
205x5 - high roundhouse
245x5 - side


Just ran out of steam and haven’t got my mind right to push on through...
 
1/27/2019- Deadlift/SOHP - 5x5 session 3 - redeaux again


1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
155x5 - spinning back
205x5 - high roundhouse
225x5 - side
230x5 - mid roundhouse
235x5 - front push
240x5 - low roundhouse
245x8 - front snap - may have been 9, but I know I had 8 for sure.


2x6 min rounds Shoutbox MMA timer .4 intensity
Some Static Stretches
 
2/10/2019 - Squat/Bench - 5x5 session 5


Warm-up - jumprope and dynamic stretches
1x6min rounds Shoutbox MMA timer .4 intensity


Squat +3 kicks each leg, alternating (last each leaping)
185x5 - spinning back
225x5 - high roundhouse
265x5 - side
270x5 - mid roundhouse
275x0
- Just lost my focus. Will re-do this session next go-round.


Bagwork
2x6min rounds Shoutbox MMA timer .4 intensity


Dynamic Bridges
Static Stretches
 
2/14/2019 - Squat/Bench - 5x5 session 5 redo


Warm-up - 1x6min rounds Shoutbox MMA timer .4 intensity


Squat +3 kicks each leg, alternating (last each leaping)
185x5 - spinning back
225x5 - high roundhouse
265x5 - side
270x5 - mid roundhouse
275x5 - front push
280x5 - low roundhouse
belt
285x10 - front snap


Static Stretches
 
2/20/2019 - Deadlift/SOHP - 5x5 session 4


1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
165x5 - spinning back
205x5 - high roundhouse
235x5 - side
240x5 - mid roundhouse
245x5 - front push
250x5 - low roundhouse
255x6 - front snap


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
95x5 / 4
115x5 / 4
135x5 / 4
140x5 / 4
145x5 / 4
Push press instead of strict press
150x5 / 4
155x5 / 4


1x6 min rounds Shoutbox MMA timer .4 intensity


Dynamic Neck Bridges x20 each front & back
Static Stretches
 
2/25/2019 - Squat/Bench - 5x5 session 6


Warm-up -
Jump rope
Neck warm ups
Katas


Squat +3 kicks each leg, alternating (last each leaping)
195x5 - spinning back
235x5 - high roundhouse
275x5 - side
280x5 - mid roundhouse
285x5 - front push
- lost focus after this. Need to do better at clearing my mind during workout.
 
3/1/2019

Dynamic stretches & jump rope

2x6min rounds Shoutbox MMA workout .4 intensity



Was going to do my Tabatas, but I redid my laptop awhile back and haven't gotten that mp3 set back up and in the time it took me to get it up I lost my focus and just couldn't get back going. My boy asked why I stopped and when I said I let my mind get out of whack he said, "That always happens." Ouch. Time to get my head straightened back out for training.
 
3/31/2019 - Squat/Bench - 5x5 session 6 redeaux


Warm-up -
Jump rope
Some dynamic stretches
1x6min round Shoutbox MMA timer, .4 intensity


Squat +3 kicks each leg, alternating (last each leaping)
195x5 - spinning back
235x5 - high roundhouse
275x5 - side
belt
280x5 - mid roundhouse
285x5 - front push
Should have done 290 and 295, but need to build back up
135x20
 
4/12/2019 - Deadlift


Warm-up -
Jump rope
Some dynamic stretches
1x6min round Shoutbox MMA timer, .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
170x5 - spinning back
210x5 - high roundhouse
240x1
Switch to conventional, mixed grip
295x1 - side
335x1 - mid roundhouse
355x2 - front push
375x1 - low roundhouse
395x1 - front snap
415x1 - spinning back
435x1 - high roundhouse
455x1 - side
belt
475x0 - 4 attempts;


3x6min round Shoutbox MMA timer, .4 intensity
Static stretches
 
4/21/2019 - Squat/Bench - 5x5 session 6 redeaux


Warm-up -
Strike form drills on the bag


Squat +3 kicks each leg, alternating (last each leaping)
195x5 - spinning back
235x5 - high roundhouse
275x5 - side
280x5 - mid roundhouse
285x5 - front push
290x5 - low roundhouse
belt
295x6 - front snap


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
105x5 / 5
135x5 / 5
165x5 / 5
170x5 / 5
175x5 / 5
180x5 / 5
185x8 / 10


Bagwork
4 min 3 punch drill
I was going to do Tabata punching, but I took down my 100lb heavy bag that I’d to restuff it (my legs don’t like hitting the sandbags) and the 50lb bag that I picked up awhile back dances too much


Dynamic Bridges
Static Stretches
 
4/26/2019 - Deadlift


Warm-up -
Striking practice

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
205x5 - spinning back
245x5 - high roundhouse
275x5 - side
Switch to mixed grip
305x3 - mid roundhouse
335x3 - front push
365x3 - low roundhouse
Belt & chalk
395x2 - front snap
425x1 - spinning back
455x1 - high roundhouse
475x1 - side
495x1 - mid roundhouse
515x1
535x0 - 2 attempts
- Not bad considering I had a hard time breaking 475 2 weeks ago and I'm only ~5% off my all time PR...


2x6 min rounds Shoutbox MMA timer .4 intensity


Dynamic Neck Bridges x25 each front & back
Static Stretches
 
4/28/2019 - Squat - 5x5 session 7


Warm-up -
Strike form drills on the bag


Squat +3 kicks each leg, alternating (last each leaping)
205x5 - spinning back
245x5 - high roundhouse
285x5 - side
belt
290x5 - mid roundhouse
295x5 - front push
300x5 - low roundhouse
305x6 - front snap


Bagwork
4 min 3 punch drill
4 min Tabata straight punching


Static Stretches
 
5/5/2019 - Deadlift


Warm-up -
Some strikes on the bag

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
255x5 - spinning back
285x5 - high roundhouse
Switch to mixed grip
315x4 - side
345x2 - mid roundhouse
Belt & chalk
375x2 - front push
405x2 - low roundhouse
435x1 - front snap
465x1 - spinning back
495x1 - high roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
105x5 / 4
105x8 / 4
105x10 / 5
125x5 / 5
125x8./ 4


Single arm KB Swings - switching arms at top of motion
32.8lbs x 1m 15s
41.8lbs x 1m 30s


Single arm KB clean and press - switching arms each rep
32.8lbs x 3m 30s


Dynamic Neck Bridges x25 each front & back
Static Stretches
 
5/26/2019 - Squat/Bench - 531 - 5 session 1


Warm-up -
1x6 min Shoutbox MMA timer, .4 intensity


Squat +3 kicks each leg, alternating (last each leaping)
136.25 x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
222.5x5 - mid roundhouse
256.25x5 - front push
belt
291.25x8 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 6
128.75x5 / 8
156.25x5 / 10
168.75x5 / 5
193.75x5 / 5
wrist wraps
221.25x6 / 10


Bagwork
4 min 3 punch drill
4 min Tabata straight punching


Dynamic Bridges
Static Stretches
 
6/2/2019 - Deadlift: 531 5 session 1


Warm-up -
1x6 min rounds Shoutbox MMA timer .4 intensity


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
236.25x5 - high roundhouse
Switch to mixed grip
283.75x5 - side
306.25x5 - mid roundhouse
353.75x5 - front push
Belt & chalk
401.25x7 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
67.5x5 / 5
83.75x5 / 5
101.25x5 / 5
110x5 / 5
126.25x5 / 5
143.75x5


2x6 min rounds Shoutbox MMA timer .4 intensity


Dynamic Neck Bridges x25 each front & back
Static Stretches
 
6/10/2019 - Squat/Bench - 531 - 3 session 1


Warm-up -
Katas


Squat +3 kicks each leg, alternating (last each leaping)
136.25 x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
240x3 - mid roundhouse
273.75x3 - front push
belt
308.75x5 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 8
128.75x5 / 8
156.25x5 / 10
181.25x3 / 10
207.5x3 / 8
233.75x4 / 10


Bagwork
4 min 3 punch drill
4 min Tabata straight punching


Dynamic Bridges
Static Stretches
 
6/12/2019 - Deadlift: 531 3 session 1


Warm-up -
Katas


DOH Deadlift +3 kicks each leg, alternating (last each leaping)
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Switch to mixed grip
331.25x3 - mid roundhouse
Chalk
377.5x3 - front push
Belt
425x5 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
67.5x5 / 6
83.75x5 / 6
101.25x5 / 5
118.75x3 / 5
136.25x3 / 5
152.5x5 / 6


Some stretches
 
Last edited:
6/17/2019 - Squat/Bench - 531 - 531 session 1


Warm-up -
Katas


Squat +3 kicks each leg, alternating (last each leaping)
136.25 x5 - spinning back
171.25x5 - high roundhouse
206.25x5 - side
256.25x5 - mid roundhouse
belt
291.25x3 - front push
326.25x5 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 8
128.75x5 / 10
156.25x5 / 10
193.75x5 / 5
221.25x3 / 5
246.25x4 / 5


Karate technique practice - line drills


Dynamic Bridges
Static Stretches
 
Last edited:
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