Alasdair's Blog

[Neo]

Don't remember what I put down for this, think I missed out on training due to some jobs to be done before going away for the weekend. Class at my place was a distant blur. Must write my post class notes!

[Neo]

Warmup
3 rounds:
Reverse hypers 15 reps
Wrist curls 10 reps

Legs & Shoulders
Straight leg dead lifts 4x10 128lb
Squats dumbbell 2x10, 2x8 64lb each supersetted with:
Shoulder shrugs dumbbell 64lb 4x10
Lateral raise seated physio ball 4x8 20lb each
Push press - dumbbell 2x8, 2x6
Hang clean - dumbbell 4x5 44lb each
Upright row - barbell 4x5

Did a little bit of cardio and stomach work at the end, but as I was away for the weekend, there was no time to do any at the track that evening.

[Neo]

Fight gone bad
3 rounds 1 minute each
1. Wall-ball - 20 pound ball, 8 ft target. (Reps) used 44lb tricep bar
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps) - higher than that.
4. Push-press 75 pounds (Reps)
5. Row - calories (Calories, but my calorie counter seems wierd, and sure it should be more!)
6. Rest 1 minute
Scores:
25/21/17
15/14/12
19/19/16
16/11/13
3/3.5/3.5
Total: 208
20 stand-ups
40 twisting get-ups
Stretching - suffering right groin strain at mo, but been working on side splits and hamstrings feel better.

Class was a couple of us, working on lat sao mainly.

[Neo]

Didn't really get a chance to do much training in the morning.

Class
Started with some pad work drills, then did 1:30 round of free padwork, with partner calling out sprawl every 15 seconds.
Blitzed through quite a lot. Worked on charlie horse defence from program one, low punch defence from program two, passing step from program four, with drills in air then with partner in lat sao. Then worked on mount escape, discussing difference between self defence solutions and grappling art solutions. Finished with CK and stretching.

[Neo]

Warm-up2 rounds:
Reverse hypers 10reps
good mornings 10reps
Skipping 60secs

Strength Chest Legs Back
Straight leg dead lifts dumbbells 64lb each 3x10
Squats dumbbells 64lb 4x10
Box jumps - one leg 3x10
Bench press - isolateral 5x5 54lb each
Pullovers dumbbell 44lb 4x8
Incline press - isolateral 44lb each 4x8
Pull-ups 3x8

Abdominals
Crunches 2x20
Cardio
Steady run 8 minutes
Stretching.

PM Judo
Good session. Nick came along again and purchased a gi. Warm-up and breakfalls. Plenty of uchi komi, partner placing hands on shoulders and you taking up a double lapel grip. Worked on holding opponent's head down, spinning them around twice, then using a throw as they get up. Worked on passing the guard, in hindsight, noticed though we weren't taught to 'stack' the opponent. Also used the knee to control the leg and pass over, rather than under the leg. Worked it with resistance. Then trying to apply strangle against resisting on all fours, then with advantage of under neck grip on far collar, then trying to turn opponent over. Finish with tachi waza randori. Caught one with a double leg takedown (morote gari) and nearly scored with a kneeling kata garuma (shoulder wheel).

[Neo]

Warm-up
Hand grabs 40secs x 2
Step ups 25secs x 2

Shoulders
Front raise Isolateral 4x10 25lb
Lateral raise Isolateral 4x10 25lb
Military press Isolateral 2x8, 2x6 44lb
High pull dumbbell 64lb 4x6

Abdominals
V Ups 4x15

Class PM
Had a new guy come along, not sure if he’s converted, had Shotokan karate and Muay Thai experience. Worked with him through some punching, lat sao basic punching, close range Charlie horse and round kick defence from program 1, counter against headlock and finished with SNT. Other guys worked on lat sao and single dan chi.

[Neo]

Warm-up
3 rounds:
static wall sit 30 secs
Skipping 1 min

Plyometrics
Medicine ball walk on hands 3x 20 yards
Lateral jumps 4 x 20 secs
Power lunges 4 x 20 yards
Box Jumps one leg 3x10 each leg
Falling press ups from upright kneeling position 3 x 30 secs
Ski Jumps 4 x 20 secs

Abdominals
4 x 1 minute pike position
4 x 8 stand ups

PM
800m jog

10 100m sprints with jog back

[Neo]

Rested Saturday, took kids and dog for long walk up Thursaston Hill.

Today:
Five 3 minute rounds on bag no gloves.
Squats during 1 minute breaks.
5 rounds:
30 secs burpees
30 secs double round kicks
1 minute rest
Stretching.