The Evolution Process

[Ben Langford]

Friday Morning

Warm up
10 pull ups
10 push ups
1 round of the Team Quest Barbell Complex with Slosh pipe.

Workout:

Max Bottom Up Front Squat - 87.5kg.
Single attempt at Max Pull ups with additional 10% BW. - 14.
2 X 30 second one handed handstand holds per arm.

[Ben Langford]

Friday Afternoon

Warm up:
10 push ups
10 KB SLDL
2 minutes on aerodyne

Workout:
3 rounds
10 burpees
15 knees to elbows
10 KB swings
rest one minute.

[Ben Langford]

Friday Night:MMA

Mostly focused on wrestling skills tonight. A lot of pummeling and takedowns against strikes. Especially focused on Double leg, Single leg and Ankle shoot.

Finished with ground and pound combined with pummeling conditioning drill.

I've been lazy with my clinch work of late and it showed tonight; Despite a significant size disadvantage I've generally been able to control my opponents without too much trouble. However, I was struggling tonight with a number of training partners and my head was particularly open to being caught in a double collar tie.

[Ben Langford]

Saturday Morning

Warm up:
10 Walking lunges
50m overhead 20kg plate carry
50m bear hug 20kg plate carry
50m farmer's walk 20kg plate
10 kneeling jumps

Workout:
I.W.T

1
8 x Shoulder press @ 45kg +
Aerodyne 2 minutes @ >60km/h +
Rest 2 minutes
Three sets
Five-minute intermission
2
12 X Back Squat @ 60kg +
Jump Rope 2 minutes +
Rest 2 minutes
Three sets
Five-minute intermission
3
8x Pull-up
8x Push-up
8x KB Swings
8x DB Push Press @ 2x 13.5KG DBs
8x 20kg KB SLDL
8x Tuck ups
Three sets
Rest one minute between sets

Approximately 45 minutes including all rest periods.

[Ben Langford]

Saturday Afternoon: Submission Wrestling

Just took everyone through the SBGi clinch surfing drill progressing to free wrestling and then worked on the harness and rear naked choke.

Rolling went well - put everyone in the harness at one stage or another and pulled off some sweeps I've been working on lately. Actually managed to land a tight omaplata on someone from spider guard but was unable to finish; He was more than double my body weight and reasonably skilled so i wasn't shocked but I was still a little disappointed.

[Ben Langford]

Sunday: Rest.

[Ben Langford]

Monday Morning - Week 4 (unloading)

Warm up
Burgener warm up
With dowel X 6
With 5kg slosh pipe X 4
With O bar X 2

Workout:

Snatch 80% (55kg) X5 X5 - these absolutely blew. Many failed and all of them were slow with sloppy technique. My legs were still very fatigued from the previous 3 weeks.

Hand to hand 20kg KB swings - 5 X 10.

20kg KB Swings - 3 X 10

[Ben Langford]

Monday evening: BJJ

Started with around 15 minutes of free wrestling. Pulled off some nice moves including a fireman's takedown and a very clean ashi harai.

Continued with Harness work - this time focusing primarily on set ups.

[Ben Langford]

Tuesday morning

Warm up -

10 overhead squats
10 pull ups

Workout

Weighted Pull ups - 80% (32.5kg) X 3 X 3

[Ben Langford]

Tuesday afternoon:

Warm up

45 seconds each station:

1. Aerodyne
2. sit ups
3. walking lunges
4. Hitting the heavy bag
5. lying leg raises
6. step ups with slosh pipe overhead

Workout:

HSPU ladder

failed during the tenth minute on 5 HSPU's.
Total: 50.