Warm-up
10 minutes of treadmill intervals,... I think I'm getting bored of this and my knees hurt. Time to think up a new warm up.
Work out
Hang Squat Cleans, 10, 8, 6, 4, 2, 4, 135#
Glute Ham Raises, 5x10
Cable Crunches, 10, 15, 20, 25, 15, 155#
Core 2x20
Cable push pull, 66#
hyperextensions
Friday, January 30, 2009
January 29, 2009
Workout Group
14 or so of us.
Warmup
Standard mix of general mobility and dynamic flexibility.
Work out
Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you're gonna get blasted in the nads).
20 minutes of medi-ball calisthentics or "Medicine ball love" the work intervals started out at 20 seconds but got longer as the workout progresses so that was tough. Med-ball workouts just tend to be fun, what is it about people playing with balls....
A bunch of us tried box jumps onto a 36 inch box at the end of class, this old fart is happy to say I cleared it and some. Yay me!
Jujitsu Class
Blasted through a lot of yellow belt stuff. Got my self in a pickle with a 22 year old during sparing and if I wasn't still feeling off from this stupid cold, I'd probably fought through but, I decided to give it a rest. He got me in some version of a head lock/guillotine which was annoying and an interesting problem to try and solve. I've thought through some options.
14 or so of us.
Warmup
Standard mix of general mobility and dynamic flexibility.
Work out
Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you're gonna get blasted in the nads).
20 minutes of medi-ball calisthentics or "Medicine ball love" the work intervals started out at 20 seconds but got longer as the workout progresses so that was tough. Med-ball workouts just tend to be fun, what is it about people playing with balls....
A bunch of us tried box jumps onto a 36 inch box at the end of class, this old fart is happy to say I cleared it and some. Yay me!
Jujitsu Class
Blasted through a lot of yellow belt stuff. Got my self in a pickle with a 22 year old during sparing and if I wasn't still feeling off from this stupid cold, I'd probably fought through but, I decided to give it a rest. He got me in some version of a head lock/guillotine which was annoying and an interesting problem to try and solve. I've thought through some options.
Thursday, January 29, 2009
January 28, 2009
Karate Class
Some stretching and jogging.
The Renshi was in a meeting and so we started on our own just running through Kata. I was really surprised and pleased at what I did remember when I just did it.
One steps were more embarassing. I am to the place where I don't like to be thrown at all. Landing sucks. I think this is really going to hang up progress in both Karate and Jujitsu so I'm going to have to figure it out.
Some stretching and jogging.
The Renshi was in a meeting and so we started on our own just running through Kata. I was really surprised and pleased at what I did remember when I just did it.
One steps were more embarassing. I am to the place where I don't like to be thrown at all. Landing sucks. I think this is really going to hang up progress in both Karate and Jujitsu so I'm going to have to figure it out.
Wednesday, January 28, 2009
January 27, 2009
Warmup
15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest
Work
4x7 Hang Squat Cleans, 135#
4x10 Glute-ham raises
Core, 2x20
4 way neck machine
Cable crunches
Cable push pull
hyperextensions
First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.
15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest
Work
4x7 Hang Squat Cleans, 135#
4x10 Glute-ham raises
Core, 2x20
4 way neck machine
Cable crunches
Cable push pull
hyperextensions
First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.
Thursday, January 22, 2009
Wednesday, January 21, 2009
January 21, 2009
Karate Class
100 Jumping Jacks
10 Burpees
30 Air Squats
30 Double leg Mountain climbers
10 v-ups with a dead bug hold of 25 seconds
I enjoyed today though I felt awkward. We did bunkai on little snippits of kata, both of which involved throws.
I'm embarassed at how much I've forgotten in both the Japanese and kata. But, I think I'll just relax and enjoy it, it is good to be humble.
100 Jumping Jacks
10 Burpees
30 Air Squats
30 Double leg Mountain climbers
10 v-ups with a dead bug hold of 25 seconds
I enjoyed today though I felt awkward. We did bunkai on little snippits of kata, both of which involved throws.
I'm embarassed at how much I've forgotten in both the Japanese and kata. But, I think I'll just relax and enjoy it, it is good to be humble.
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