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-   -   Traversing the Obstacles of Life and BJJ (http://www.catalystathletics.com/forum/showthread.php?t=2753)

R. Alan Hester 07-23-2008 11:51 AM

Traversing the Obstacles of Life and BJJ
 
Goals:
--longevity and health
--stay in shape for hiking, traveling, being husband, and life
--Now BJJ

I don't want to work at the extremes of the strength <-----> endurance spectrum to often. Why? Because I find both extremes BOOOOOOORINGGGGG. But that is just me.;)

Old injuries: Right hip from excessive running when training for 50 mile foot race.
--Medial Meniscus troubles that flare occasionally.



1 Jul 08
JM
Sandbag Shouldering 50reps/8 min @ 50 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


7 Jul 08
JM
Sandbag Shouldering 32reps/10 min @ 100 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


9 Jul 08
45min walk w/ 25lbs Weightvest

10 Jul 08
JM
Keg Shouldering 40reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

14 Jul 08
JM
Keg Shouldering 50reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

Notes: lower-back spasm at rep 12. Stretched it out for 1 minute then continued.
Need to warm up with complexes or lighter sand bag.



17 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 95 lbs

1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Run for 20 minutes (sprint hills)


18 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 105 lbs
1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Airdyne Bike for 20 minutes (40sec sprint/2min active-recover)


20 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/dips
squats/sit-ups
body rows/push-ups
squats/hyper-extensions
mountain climbers/burpees (broken)
22:39
Lower-leg band stretch routine

21 Jul 08
JM
10 minutes AMAP of:
30 yard hill sprint
5 X 80lbs overhead sandbag press
Walk to bottom of hill, repeat
13 trips

2 min rest, then:
15 min run (sprint hills)

R. Alan Hester 07-23-2008 11:51 AM

23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17

R. Alan Hester 07-24-2008 04:51 PM

24 July 08
JM
Power clean and press (1 min. rest btwn sets)
45 X 5reps
105 x 5
145 x 3
165 x 2
175 x 2

Deadlift (2 min. rest btwn sets)
185 x 2
225 x 2
255 x 2
275 x 1
300 x 1
325 x 1

Note: warming up with PC&P is a bad idea. Do not do again. Also, wrists are still killing me on cleans with bar. feel fine when using dumbbells because of neutral wrists, methinks.

R. Alan Hester 07-25-2008 06:40 AM

25 July 08
20 minute Run (w/ "freerunning"--jump onto obstacles jump off keep running)
6 x 100 yard hills jog to bottom repeat

Note: Tried to be cute on one wall obstacle and ate it. Removed skin from right ring and pinky finger, as well as right shin. Don't be cute, dummy. :rolleyes:

R. Alan Hester 07-27-2008 01:40 PM

26 July 08
45 minute walk @ 13 min per mile pace
w/ 25lbs weight vest

R. Alan Hester 07-28-2008 05:28 PM

28 July 08
JM
45 minute walk (5 x 200 m Hill midway)
w/ 25lbs weight vest
Various Stretches

R. Alan Hester 07-29-2008 05:49 AM

29 July 08
JM
Warm-up
--sand bag shouldering 6 x 50 lbs, 6 x 100 lbs

Workout
10 min one-arm alt. (l,r,l,r) C&P from floor w/ 75lbs dumbbell 30 reps

15 min. Airdyne

Various stretches

Notes: adductors (sp?) and calves are too tight. When doing sandbag shouldering, I have to roll forward onto my toes to bearhug the bag. I need to keep my heels down and sit between my legs.

R. Alan Hester 07-30-2008 05:47 AM

JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows FAILED
mountain climbers/burpees Failed

Notes: Stopped at 17 minutes due to being a wuss. Just not with it. On a side note, I need to add some KB/DB swings after this because it ignores the posterior chain.

Allen Yeh 07-30-2008 06:10 AM

A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!

R. Alan Hester 07-30-2008 08:53 AM

Quote:

Originally Posted by Allen Yeh (Post 35701)
A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!

Nice, I will give it a shot. Thanks.


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