The Evolution Process

[Ben Langford]

Friday Afternoon

Warm up
4 minute on the aerodyne, Varied pace.

4 rounds for time
20 double unders
15 push press @50% of shoulder press max (30kg)
10 plate crescents @ 10kg.

10:33. Couldn't push it on this as I made the mistake of having beer half an hour before training.

Didn't make MMA as I had a family dinner.

[Ben Langford]

Saturday Morning

Warm up:

1 minute each station
Leg kicks
Pummeling
Elbows & knees on heavy bag
Pound floor bag.

Workout:

100m sprint
30 pistols (alternating legs)
15 HS push ups
10 KB snatch (alternating arms)
200m sprint
20 pistols
15 HS push ups
20 KB snatch
200m sprint
10 Pistols
15 HS Push ups
30 KB snatch
100m sprint

21:37

[Ben Langford]

Sorry for the lack of updates. Computer troubles should be over soon.

Saturday arvo: Submission Wrestling.

Head 2 Head clinch surfing drill
Head 2 Head clinch surfing drill with snap downs

Techniques:
Fireman's takedown
Fireman's takedown to single leg.

In the hole training: Fireman's takedown/single leg vs. free movement.

Knee ride
Knee ride and near side arm bar.

In the hole training: Knee ride vs. escape.

Free rolling

The class seemed to pick up the techniques well today, especially the fireman's takedown. Despite the fact the whole class hates doing it I can clearly see the head 2 head drill has improved their clinch work immeasurably.

Managed to bust my thumb by jamming it really hard into a blue belt from Melbourne's knee.

[Ben Langford]

Sunday Arvo: Light BJJ Drilling.

Just worked basic drills in my garage.
Double Leg takedown - from Head & arm tie up and swimming to double underhooks.
Psycho Baby drill
Hooking Sweep -underhook only.
Triangle from hooks

Escapes against strikes in the hole drill.

[Ben Langford]

Monday Morning

Warm up:
With a 20kg KB
10 X Around the world (each way)
10 X Swings
10 X Clean & Jerk (alternating)
10 X SLDL

10 X Overhead Squat with dowel

Workout:

80% X 5 X 3. One and a half minute rest between sets.
Front Squat (80kg)
Shoulder Press (48kg)
Deadlift (112kg)

[Ben Langford]

Monday evening: BJJ

Mostly just helped out with the class with focused on attacking the turtle position.

Rolled pretty well. I was primarily focusing on going straight to half guard off of a failed hooking sweep and then threatening the back before returning to the hooking sweep on the other side. Unfortunately for what I was working on I just kept getting my opponents' backs; I would much rather have gotten either sweep attempt.

[Ben Langford]

Tuesday Morning:

Warm up

15 pull ups
5 Bear Complexes with slosh pipe.
2 mins skipping

Workout:
Kneeling jump
unweighted 3 X 5
Light weight 10kg X 2 X 3
Medium weight 20kg X 2 X 2

Glute ham Developer Piston Press 6kg per hand X 10 X 5

[Ben Langford]

Tuesday evening:

Warm up:
10 squats
10 push ups
10 sit ups
10 vertical jumping lunges
10 reverse hypers
10 hand 2 hand 20kg KB swings

Workout:

3 rounds for time

10-20-30

Round kicks
Burpees
Hard fast punches

9:58 - burpees were a lot harder than usual as I made my target for minimum jump height higher than usual by around 15cm. It really made a difference.

[Ben Langford]

Wednesday Morning:

5 pull ups
10 X 20kg KB swings
10 X 10kg dumbell around the world on one leg, each leg.
10 X 20kg KB SLDL
1 min on the aerodyne

Workout:

"The O bar mile"

Run 400m
10 OH squats
10 Shoulder presses
10 Bent over rows
Run 400m
10 front squats
10 Push Presses
10 Up right rows
Run 400m
10 Back squats
10 Split Jerks
10 Deadlift High Pulls
Run 400
10 OH squats
10 Front squats
10 Back Squats

Untimed. All runs were kept to a steady jog, the complexes were performed as fast as possible.

[Ben Langford]

Thursday - Meant to be a rest day but I ended up doing some floor presses with a couple of mates.

Floor press 100% of Shoulder press X 2 X 10.