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Saturday,
Rodney King Day #2).
Crashing in w/ CM
Keep motion tight.
-Knockouts occur when other person is out of balance
-straightened up or bent over at waist
-fire body shots from close- always return to the head after hitting the body
-uppercuts- hit with vertical fist, aim for the chest to slide up to the chin
-in clinch- control by 'leaning' with head
- same motion/mechanic w/ hand on head, head to head, turn to side- open and bend over, lift up to stand up (peng, lu apps)
Strategy
-move out on the guy who can't punch in motion and has to set
-move out on the guy who rushes you
-cut off the ring (lots of lateral motion) on the guy moving out, while feinting short (suppressing) to s*ck him into your range- usually snipers are counter fighters
Sunday,
dropped best friend off at airport. Long week of trouble over, time to get back in groove. Diet totally blown last week, but feeling relaxed.
Today,
Debating a workout.
Jon,
nook sao is a good little drill set- it has its similarities to the end of 5th section chi sao, btw. I mix it with cross arm tan dar w/ turns and lop dar drills pulling yourself and pulling the other person turning and stepping. Useful for developing the ability to move with force. Glad you liked the Gholar stuff, Rene turned me on to it.
Toby,
amazing how some gi upset can wipe you out for a couple of days- must be the electrolyte disturbances.
Andrew
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Today,
Workout #1).
Elliptical- 20 min 'hills'- 240kcal or so
Workout #2).
ME
Front squat
previous pr 250
knee tweaky after last light session
BW 2x10
75x5
115x3
145x3
175x3
195x3
225x3 (~90% previous rm1) +wraps
245x1 belt and wraps from here on out
255x1 PR
265x1 PR
280x1 PR!
Nice! Broke at midback on my final effort but got the weight up. No surprise- known weak point.
Very psyched to make PR- was nervous after horrible DOMS on last low box speed squats
Zercher GM
225lbs
3x6
1min ri
Brutal- used 60% of bent leg GM off pins- hadda drop from 8 reps to 6. Can definitely feel the core involvement on zercher lifts
Y-sits
41lbs
3x6
1 min ri
time to go up on reps
band pull aparts
3x30
1 min ri
Probably it for today.
Andrew
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Today,
workout #1).
Elliptical
20 min
workout #2).
Sparring
1 hr 15 min
boxing- working on reading footwork, setting up body shots
free- working on transitions- partner going for straight blast- set up a nice stick to freeze him once I read it, then fire back in the frozen moment. Felt good
ground- escapes
workout #3).
Behind the neck press
80% rm1 calc
10x3
125lbs
90 s ri
gotta go through and do RM1 testing for my overhead lifts soon.
Andrew
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Post-call today. Discovered they f*ckn' changed the schedule while I was on vacation and I'm on tomorrow, too. Plans completely f*cked. 6 more months. . .
Oly
Power clean- RM1 test
45x5
95x5
133x5
165x3
183x2
203x1
218 xX
214x1
218x1
223x X
223x X
Max up 10 lbs in 4 months. Not a great gain. Need more technical work.
OH squats
130
4x6
3 min ri
felt good
Need to test RM1 soon
Band pull aparts w/ knees
20 reps, 8 sets, in between . . .
Rolling thunder single arm deadlift (thick handle from <ironmind.com>)
44 5r 5l
69 5r 5l
79 3r 3l
89 3r 3l
99 3r 3l
114 3r 3l
124 1r 1l
129 1r 1l
Too tired and late to get anything else done. Was too angry to do anything when I got home this morning. Still twitching when I think about it. Missing Gary's seminar, hadda cancel my class, missing a friend's show tonight.
Andrew
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I'm right where you are with the power clean and I am also experiencing excrutiatingly slow increases. Agree about the technique. I think for me the problem is properly engaging the traps to full advantage. One thing that I have tried recently and am going to continue to work on is hang clean and jump shrugs.
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Fajing,
the shrug on the end is definitely coming apart at higher weights for me, too. I was thinking about trying to rep my problem to death- maybe doing 2-3 sessions of power cleans a week for a couple of weeks, using a lower percentage of my RM1 to work on technique without stressing my CNS too much with my other training- maybe throwing some sets around 60% in with my GPP . Both the jump shrugs and hang cleans might do the trick, too, I'll keep them in mind if upping the volume doesn't work. I was doing some clean pulls for a while, but never felt like I got a lot of carryover off of them. The o-lifts are so freakin' technical and finicky, I'm now working on them largely out of bloody mindedness. Some coaching and/or video would probably be useful at this point too- are you working with anyone?
Andrew
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Yesterday,
Escrima/WT- about 3 hrs
New guy by- very amusing. I got an e-mail from my si-sok saying he was contacted by someone with some prior WT experience who was looking for training and in my area. We exchange e-mails, and I call the guy who had become interested in WT when he was a TKD instructor who was impressed by his housemate who did WT 10 years ago in Cleveland. The punchline- I was the housemate, and he's now living 10 minutes away from me. Good to see an old friend who's doing well, and rockin' to get a new training partner who I know has a decent work ethic.
1st 1hr 1/2- escrima
Hitting mechanics
#1 strike w/ downweighting
Walking and hitting
Walking and hitting w/ head motion (passing prelude)- partner #2
Using the off hand to help with zoning
Heavy weapon hitting to clean up zoning/hip action
box drill- partner #2, multiple rounds walking
reps on defs vs. 1,2,3,4 w/ partner #2
Passing - partner #2
Last hr and some change- WT
Stance- why
Advancing
+balance drills
Turning
+balance drills
Wedge
+ground into hands, use of shoulder girdle
Turning punch drills
Basics to train at home
Crossed tan
Escrima stronger lesson than WT- easier to get going and integrate both experience levels, also a level of brainfry going on after much hitting in the heat. Didn't get into application for WT this lesson- should be there in a couple more- stance use- no hands takedown def.
Andrew
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no I'm not, there was going to be a seminar around here given by one of the top coaches but it was cancelled due to lack of interest. I have the Jim Schmitt "Weightlifting for Beginner/Intermediate" from ironmind and it was helpful, but the production quality is pretty bad.
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I've found doing power cleans for fives are helpful: The first rep from the floor, and the next four from the hang. Five sets. It really reinforces the second pull mechanics. You can do the old "get all the reps, add weight next time" with this routine. For me it really helped to ingrain the proper form into my head as well as build power.
Start off with around 72.5-75% of your max: light and you can get away too easily with cheating, such as too much arm pull. Working too low a percentage on oly lifts doesn't have much carryover to the heavier weights, IME.
My $0.02
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Yesterday,
Workout #1).
Elliptical, 20 min, 2.2 mi, 280 kcal. Doing some prefab courses rather than intervals at the moment.
Workout #2).
DE
Box squats wk 2 (65% rm1)
13" box
low bar
8x2
240lbs
45 s ri
behind the neck press wk 2 (55% rm1 calc)
8x3
90lbs
45s ri
power cleans
4x4
153lbs (70% rm1)
1 min 30 s ri
FCT
3x12
55lbs
alternating w/
pike ups
3x8
fajing,
I've got that tape, too. It's semi-useful, but between the production quality and the format (VHS) I barely reference it, as compared to the Westside stuff I have which I check out every week or two for technical points (or watch the meet lifts to get psyched).
I think videoing oneself would probably be invaluable, but I don't want to spring for a camera.
William,
My experience is the same as yours- lower percentages don't do so much for me, though I worry about decay in technique at higher percentages (>85% rm1 and the 'power' portion of my power clean becomes obvious). I think you're right on the hang cleans being a good tool (esp. dead hang cleans), but I'm gonna try to get at least 2-3 sessions/wk on full power cleans for a few weeks, following Prilepin's tables for set/rep schemes, according to the rest of my training for intensity, then retest my rm1 and see what it does.
Andrew
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Yesterday,
Workout #1). elliptical 20 min 2.2 mi, 276 kcal
Workout #2).
single arm DL w/ rolling thunder handle
5r5l
89lbs
unilateral split jerks, alternating
2 36lb kbells
24reps
sled drags
+124lbs
5 rounds 16min.
Too busy and tired to do anything else.
Andrew
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Today,
Workout #1).
Sparring 1hr 15 min
working on getting my rear hand dialed in- finally starting to score appropriately, been a shade outside range lately. Spent the night in right lead no matter what. Gotta play with this whole matched vs. mirror thing more. Right lead vs. right lead definitely felt a bit odd vs. always mirroring or always left.
Workout #2).
Behind the neck press wk #2
10x3
130lbs
90s ri
kelso shrugs
3x6
272
1 min ri
Andrew
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Yesterday,
Workout #1).
Elliptical 20 min 2.2.mi, 260kcal
Workout #2).
Partner over 2 1/2 hrs
Escrima 1hr
Basic defenses
Attack transitioning to defense
Box drill
Box drill with broken rhythm breakouts
Suppressed hits and their relation to defenses
Random hits defense off suppressed attack
WT
Dan chi on I beam free same side and cross, 3 min rounds multiple
Feeder dan chi w/ punch from contact drill
Feeder dan chi lat sao
Poon sao
Workout #3).
Oly
Power clean
85% rm1
5x3
185
3min ri
OH squat
80% rm1 (calc)
3x5
130
3min ri
Andrew
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Today,
Workout #1).
Elliptical
2.4 miles
296 kcal
Heavy bag 6 3 min rounds
1 min 'rest'
During 'rest' - 5 barbell power snatches, 67 lbs
Working learning my power snatch. Figure I'll hit a lot of light reps to work form and condition my joints a bit. Shoulders took a bit of a beating. Sucking wind hard by the 5th round- dunno if it was the heat, the snatches, or my recent lack of bag work- probably all of the above.
Workout #2).
Power cleans
75% rm1
4x4
165
2.5 min ri
Front press- rm1 test
45x5
65x5
125x2
143x1
158x1
173x X
168x X
Too much on my last two attempts. 158 went up easy, probably had a couple more pounds there. Been using 154 as a calculated Rm1 for my DE and MxS days. At least I got a couple of pounds on that. Shoulders felt kinda beat up to start with.
Spent most of the day doing wedding planning stuff.
Andrew
-
Yesterday,
Workout #1).
Elliptical 2.3 mi, 280kcal
Workout #2).
Sparring
Still working right lead a bunch to try and get more of a feel for it. Definitely able to catch people with more stiff lead shots, especially on the disengage or out of a furball. Seemed to get that a bit better on someone in left lead- think the head is a little closer as they move out, setting that up.
Boxing- above. Working on body shots more. Structure loosened up a bit from tight CM, got caught out with some lead right hooks from a R lead- figured it out quick and shut them down with an overhand left which started to score.
Free- nice. Legs not quite as adroit as a few weeks ago- gotta start working on combi and chi gherk stuff again. Tried to set up some kick sweeps off yup gherk but was trying on someone too much better than me and nearly got truly messed up. Decent reversal off hip throw, some nice sitouts on front guillotine attempts. Overall, much less static, but pulling in some good pieces. Didn't hang out anywhere long, or get too into trading shots- took 'em where they were meaningful and left- landed some nice body shots this way.
Ground- s*cking wind. Stayed much more mobile working off the bottom, really got hips moving. Worked for rubber guard, but rounds were too short to get far.
Productive session overall.
Andrew