Vashblog

[Vash]

warmup

90 minutes, kata
15 minutes, footwork
15 minutes, light bagwork

Seiunchin stance, 2.5 minutes

stretch

[Vash]

4:30

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warm-up

[superset]
Goblet Squats: 5x5 - 50#, 65, 85, 95, 105 (105 is hard as hell to hold at chest level)
GHR (back extension): 5x5
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 45, 50, 55
Kneeling Cable Crunch: 5x5 - 150#

[/compound set]


stretch

[Vash]

warmup

60 minutes, kata
30 minutes, light bagwork (full intensity, not much power in strikes)

stretch

[Vash]

warm-up

[superset]
Goblet Squats: 5x5 - 50#, 65, 85, 95, 105
GHR (back extension): 5x8
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 50, 50
Kneeling Cable Crunch: 5x5 - 150#

[/compound set]


stretch

[Vash]

warmup

90 minutes, kata
15 minutes, footwork
15 minutes, light bagwork

Seiunchin stance, 2.5 minutes

stretch

[Vash]

warmup

90 minutes, kata
15 minutes, footwork

Seiunchin stance, 2.5 minutes

stretch

-------------

Did kid's and adult's class tonight. Kid's class, I was doing pushups and holding various levels thereof for about 15 minutes. Same with Seiunchin stance.

Adult's class. 10 minutes of warmup, 10 minutes of drill, followed by an hour of sparring. a few 3 minute rounds, then a bunch of 5 minute rounds. Covered standing, clinch control, takedowns, grappling. was uber-tiring.

[Vash]

warm-up (35 minutes, full Isshinryu skill-set)

[superset]
Goblet Squats: 5x5 - 50#, 65, 85, 95, 100
GHR (back extension): 5x8
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 55, 50
Kneeling Cable Crunch: 5x8 - 150#

[/compound set]


stretch


===================


Left my journal and iPod at the house, so was both unmotivated and a little confused lifting today.

[Vash]

8 and 9th, did nothing. worked two twelve-hour days.

On the tenth, went to lift, but was WAY too tight; hadn't seen the chiro the previous day.

[Vash]

Warm-up, then

90 minutes, kata and technique drills, footwork drills

[Vash]

Warm-up, then

90 minutes, kata and technique drills, footwork drills

[Vash]

warm-up (35 minutes, full Isshinryu skill-set)

[superset]
Goblet Squats: 2x5; 6, 7, 8 - 50#, 65, 85, 100, 100
GHR (back extension): 1x8, BW ; 4x8 - 10# plate held at forehead
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 55*, 50, 50, 50
Kneeling Cable Crunch: 5x10 - 150#

[/compound set]


stretch


*Got two strict-form reps with this, then did three push-press type things. My triceps, traps, chest are SORE as HELL today.

[Vash]

Warm-up

30 minutes, kata, footwork drills

stretch

[Vash]

warm-up

60 minutes, kata, footwork drills

stretch

[Vash]

warm-up (35 minutes, full Isshinryu skill-set)

[superset]
Goblet Squats: 5x5 - 50#, 65, 85, 100, 100
GHR (back extension): 5x5 - 10# plate
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 10x6
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 50, 50
Kneeling Cable Crunch: 5x10 - 150#

[/compound set]


stretch

[Vash]

Warm-up

90 minutes, kata footwork drills
15 minutes, Tabata Bagwork (light contact - not trying to irritate my back)

stretch


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Now, when I say "kata," I do two things: the form in it's entirety, and drills pulled from it. The drills are usually one, two or three techniques long, with footwork (not taken from the form, but implied by various things).