Andrew's workout blog

[AndrewS]

Yest,

Mon practice 2hrs
3rd section chi sao
Went through this in detail, piece by piece, mechanic by mechanic.

Andrew

[AndrewS]

Tues,

Workout #1).
Elliptical 25min
Kb hip circut w/ 36lb kb
OH split squat
Single leg DL
Windmill
3x5

Workout #2).
MT
3min rounds, rest got cut to 30s
Jump rope x3
Heavy bagx3
Padsx4
Sparring x4
Working with one of the pros again for sparring. Trying to solve his long legs is an interesting problem, as he gives me some nice bridges up top but keeps me off him with a stiff rear leg teep. I think I need to angle on the way in more. Was having some nice luck keeping him in a mirror lead to cut off the back leg once I was in (he fights both leads too). Mirror definitely offers me more options. Worked my hammerfist/#1 entry on him- surprised him with that, we were laughing about it afterwards (the 'Shaq punch'). Getting a feel for how to work him once he's crowded, did a little nice work on the ropes the last two rounds. On the positive side, we were both s*cking wind at the end of the 4th round, and I wasn't hurting too much worse than him, despite having done punchouts to sprawls for one of my bag rounds.
Crunches and plank to finish.

I really like training at this MT gym- great people, nice vibe, very much my speed in terms of atmosphere.

Foot's pretty banged up, so I took the rest of the evening easy.

Andrew

[AndrewS]

Weds,

Workout #1).
PROM squats, pins at 17 + knee wraps
405, 4x4, 4min ri
Belt next week.

See-saw OHP 2x36lb db 3x12 (24 total)
Band pulldowns with wings red+green 3x20

KB swings 2x72lb kb 6x5

Workout #2)
Weds practice 2+hrs
3rd section
-entry
-counter off body
-full counter
4th section entry to kwan vs double punch for stance
Review of entire 1st section

Andrew

[AndrewS]

Thurs,

Down to RB to catch main training partner 1 1/2 hrs
BT cs
review of sections 1-5
Reps and breakdown of section 5.
Working choreography and feel for the moment. Note- work biu/jut off scissors gan on pads.
Worked low shot off 4th section, found bridge between hook and 1st section.


Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 30min, 5 tabata intervals at end, figured I'd open my lungs up for MT later. . .

Workout #2).
MT 3min rounds
Jump rope x3
Shadowboxing x3
Heavy bag x2
Pads x4- started coming apart during the last round, fatigue got me badly, brain fried, form went out the window. I think the intervals earlier in the day must have messed with me. Weird as I've had way more gas in the tank after doing bar complexes. On the positive side, everything felt pretty clean, and I started working some switch kick variants- asked the coach if it was ok that I was going light to be technical and get his mechanics in- his response- 'That's light? What the hell is heavy?'

Workout #3).

Pendelay rows @ 193 5x5
Dumbell bp @ 2x91 5x5
90s between each exercise

Circut
Alt db curls 2x31 5x8
Head strap upper back GM/neck extension +60 5x10
Sled drag x40m @ 225 x5

KB between the leg passes w/ 72lb kb 3x20

Decent day's work.

Andrew

[AndrewS]

Yest,

Bar complex
HPC/FS/OHP/Lunge/BTNP/RDL
75lbs 3x5 1min ri

Bands
Curls (red) 3x30
Seated rows (green) 3x20
Triceps press down (green) 3x30

Just enough. Gotta use band triceps pressdowns more- very nice for the elbows.

Andrew

[AndrewS]

Sun,

Practice 3+ hrs
CS 1/2 hr
Pads
-lop/hook off lead punch
-lop, lifting punch receiving punch
-tan/low shot off receiving punch

MB pass 3x20
alt w/ hits on pad 3x20

4 positions + changes + free
Last 1/3rd cs off inpak- reps
-lifting punch, tan/palm, bong/lan/lop+ punch
Dan chi
-low bong
-kao
Double punch cycle

Excellent workout- all it needed was a sparring or ground section of some type, but that's off due to injury for the next few weeks.

Andrew
Andrew

[AndrewS]

Mon,

Practice 2hrs
4th entry
4th entry to double punch on kwan
4th entry cycle vs crossing double punch
Double punches on pads off step in
Palm off tan/gum (3rd entry) on pads
3rd entry
BT 1st entry
Last 3rd 1st section vs inpak
Chinups 10x2, 1x1

Tues,

MT 1hr
Warmup
Jump rope x3 rounds
Shadowboxing 3 rounds
Pads 4? 5? rounds

Hadda jet and pick the kittens up from the vet. The little monsters got their nuts cut today. They are appropriately abashed.

Andrew

[AndrewS]

Wens,

Workout #1).
PROM squats pins at 16"- videoed this- looks like I'm about 3-4" above legal
405 + wraps and belt
3x3

Full squats
315
1x5

See-saw press 2x41lb
3x12 (24 reps total)
Band wing pull downs green + red 3x15

KB swings
2x72lb kbs
8x5

Workout #2).
Chi sao 4 positions + changes 4min each
Free, moving, mixed 10min

Called it a day.

Andrew

[AndrewS]

Thurs,

Workout #1).
Bar complex 75lbs, 1min ri
Hang power clean
Front squat
Overhead press
Reverse Lunge
Behind the neck press
Romanian deadlift
3x5

Soft tissue work for hips

Workout #2).
MT
Mobility
3 min rounds
Jump rope x3
Shadowboxing x1
Sparring
-legs x3 rounds- big guy- about 6'2" 240, shorter legs than me, fun playing with him, got crowded up a few times, felt fun to surf, definitely doesn't mind a clinch. Started doing low line heel kicks and straight kicking to the support leg off checks
legsx3
hands x3
Noob with some height, got hot during legs and unloaded, countered, let him burn himself out, and gave him the idea that escalating would be unwise. Had fun during some jab sparring, slipping tight and coming up and catching him from the angle off the slip
Heavy bagx4, rear leg round, front leg teep and low heel
Sparringx3, everything. Fun-very sharp 150-160 pounder, think he may have a couple of fights. Chased the small fast guy around the ring. Wound up close and trading a few times, nice hands. Dropped some nice overhands in, and worked my #1 into a jab and lead change. Took the last round easy as I was fading.

Full contact twist +70, 3x16


Andrew

[AndrewS]

Sat,

Eliptical 25min
Hip circut w/ 35lb db
OH split squat
Single leg DL
Windmill
3x5

Wens,
Practice 2+ hrs
Legs
Both leads, matched
Lead teep from stalking
Lead heel kick from stalking
Low kicks, one side pure defense
Chi sao
3rd section
-man wu launch
-kao/shan counter
4th section
-entry to double punches
Hook-> kao/shan from BT 5th set
Double punches, free

Fun weekend up in SF for anniversery

Andrew

[AndrewS]

Sat,

Bag
8x3min rounds, kicking


Sun

Practice 2 1/2 hrs
MB pass 3x20
Wallbag
(man out)

Low lead straight kicks from stalking on staff 2x3min
Man out on bag

Lead and rear straight kicks on thai pads 2x3min
Man out on bag

Man out on dummy doing kicking exercises for rest of items
Bong gherk vs straight kick from chi sao
Yup gherk vs straight kick from chi sao
Counter kick off both of the above from chi sao

Double punch cycle
Double punch crossing to jum to gwat-> gwat change
Gwat change off gwat cycle

Andrew

[AndrewS]

Mon,

Practice, 2hrs

Escrima
Both leads
Roof vs forehand
Outside vs backhand
Move out against stabs from stalking
Box drill
Free attacks

WT
Lead kicks on staff, stalking 2x3min
Low kicks, free, one person on pure defense
Double punch cycle
Jum from double punch over
Gan cycle
Gan cycle change
Gan cycle change from jum double punch over.

Andrew

[AndrewS]

Tues,

Workout #1).
MT
3min rounds
Mobility
Jump ropex3
Shadowboxing x3
3min jog 1min sprint x 3 rounds
Heavy bag 20 punches 10 kicks x2
Heavy bag- kick for kick x2
Jab drills x4
Push kick out of jab drill x4

Workout #2).
Knee jacked, tried to do OH squats, bailed
BB OHP @125 3x5 easing back into these. Learning to use layback to get the bar started
Fat man chins 5x6

YTWL 2x5lb db 3x8

Wens,

Practice- teaching down in South Bay for main training partner at his class 1 1/2 hrs
Structure and hitting drills

Andrew

[AndrewS]

Fri,

MT
Mobility
Jump rope x3
Shadowboxing x3
Heavy bag x4

Gym closes early on Fridays- something I spaced. Oh well.

Sat,

Practice 2+hrs
From free chi sao
-bong gherk to counter kick, reps
-yup gherk to counter kick, reps
-kao gherk vs counter kick reps
Man out kicking on dummy, various drills


Sun,

'rest'- on call, getting killed by ED.

Mon,

Practice 2+ hrs
Escrima
Largo vs #1, 3 directions 15 reps each leg
Double sticks, both leads vs #1, #2, reps plus f/u
Counter for counter
WT
Chi sao 4 positions + changes 4min each
Double punch cycle
Jut chuen, free, developing elements

Chinups 7x3, 5x2

Knee still iffy.

Life has been messy lately.

Andrew