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Old 01-23-2011, 07:42 PM   #11
Grissim Connery
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week in review:

1) 3 bjj sessions this week
2) 2 cardio sessions (the hict from before and cardiac output)
3) 1 explosive-repeat session + squat 5x3
4) 1 gymnastic strength session + DL 5x5
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Old 01-31-2011, 06:43 PM   #12
Grissim Connery
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week in review:

1) 3 bjj sessions this week

2) 1 tempo day + hict + a few gymnastic rings series + handstand maintenance work
-------- tempo focused on ring pushups and ring rows
-------- hict was 12 min box step up with 30# chain behind neck

3) 1 cardio day + handstand maintenance work
-------- 3 rounds: 15 minutes of rowing, 15 minutes of jump roping,
-------- done decent aerobic pace

4) (today) complex method day + 30 min jump rope + handstand maintenance
-------- 6x5 squat
-------- explosive repeat: box jumps
-------- 5x5 ring dips
-------- explosive repeat clap pushups on 2 boxes with a gap in the middle
-------- 5x5 tuck lever rows
-------- explosive repeat body rows w/ feet on box

- explosive repeat was 10s work/50s rest for 8 rounds
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Old 01-31-2011, 06:47 PM   #13
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i've come to the conclusion that a general endurance cycle is too boring. thus i'm willing to spend 1 out of 3 workouts a week on straight endurance. I liked the complex method, but i don't think i should do it that often. it seems like it is kinda rough on the body.

thus here are the choices i am picking between:
1) explosive repeat day
2) tempo + hict day
3) max effort day

i think i need the first 2 the most right now, but i like the max effort day because i can give more attention to some of the basic gymnastic holds. i'll ponder it
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Old 03-06-2011, 09:54 PM   #14
Grissim Connery
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hadn't posted in a while.

i competed in arnolds in the gi on saturday, but hardly anybody showed up. I think it was poorly run last year (like every year), so people got fed up. I don't think i'll go again next year. it felt silly. fwiw, i won my tiny division.

strength goals: after playing with "ultimate mma conditioning," i enjoy the block system, but i'll change a few things based on what i know works for me and what random exercise goals i have. for example, jump roping for 15-30 min after every workout has tremendous benefits for me, so i think i will continue that regardless of cycle now.

i thought of approaching the blocks differently as well. i've never put a whole lot of training into OL like i have other exercise. i'm considering running blocks of OL now w/ maintenance gymnastics or vice versa. basically, 2 days of OL and 1 day gymnastics or vice versa. i saw a lot of improvement in my gymnastics strength when i took time off to try the ultimate mma conditiong approaches. i think the rest was what i really needed.
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