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Old 01-28-2011, 12:06 PM   #141
Leon Robotham
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Power Snatch 6x2 @ 65kg.

5-3-1+ Deads

180-205-229 and a bit (505lbs) x4. Definitely a PB.

Wanted five but felt like head was going to explode. All dead stop.

4x7 strict pull-up. Between today and yesterday my grip has taken a bit of a beating.

3x10 super slow back extension.
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Old 01-31-2011, 03:12 AM   #142
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I missed Wednesdays workout. Teaching solo because partner has went away on holiday.

Because I wasnt able to hit the mats I did something long and breathy.

Run 200m
1 hang clean, 60k
row 10 cals.

10 rounds, increase 1 rep per round for cleans.

20.51, suckfest!!
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Old 01-31-2011, 01:46 PM   #143
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Long weekend.

Deload Squats 5-5-5

82-102.5-123

1-10
Pull-up
Squat
Power Clean, 60k.

Managed to get through to the 7 rounds unbroken so quite happy with that all things considered. Pull-ups broken from 8s, 5/3 5/4 7/3. PC broken from 8 also 5/3 5/4 3/3/3.

Simply beautiful http://www.youtube.com/watch?v=extNl...layer_embedded
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Old 02-01-2011, 01:59 PM   #144
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3 rounds

12,9,6
Thruster 95lb
ring push up.

rest 3 minutes between rounds.

2.07 - 2.55 - 3.53.

All about the ring push-ups. Two rounds with 5 minutes between would've done the trick.

10x3 strict pull-ups about every 30s.

Box jump practice. Since i've gained quite a bit of weight my cycle rate isn't half as good. Played with 4-8 reps at a time for around 6 sets on the 24.

3x5 minute rounds nogi free rolling. BJJ is going to be a killer tomorrow, I've heard we're doing a king of the mat http://www.cathletics.com/forum/imag...es/biggrin.gif
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Old 02-02-2011, 07:28 AM   #145
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Thruster push-up volume too much yesterday. Feeling it today, but only in the arm which was injured and particularly in the triceps. Live and learn!
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Old 02-02-2011, 01:51 PM   #146
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Take care of that arm. I am trying to hit twice as much pulling as pushing right now. I really think that is helping everything.
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Old 02-03-2011, 04:59 AM   #147
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Quote:
Originally Posted by Derek Simonds View Post
Take care of that arm. I am trying to hit twice as much pulling as pushing right now. I really think that is helping everything.
Pushing and pulling is a big deal, especially for rolling. Problem is for me that I need to get out of that frame of mind where I think I can do now what I could do 12 months ago (conditioning wise). It's just not going to happen.
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Old 02-03-2011, 05:11 AM   #148
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BJJ.

Got on the mats early and did a lot of solo drills.

Hip escape 2 lenths, double hip escape 2 lengths.

Forward rolls 3 lengths, backwards rolls 3 lengths.

Forward roll to combat base 2 lengths/backwards roll to combat base 2 lengths.

Not sure what it's called but 10 reps each way. Bridge and then basically walk around teh clock as if being stacked to recover guard.

Techniques.

Escape from side. Bridge, hip escape, shoot knee back through and recover closed guard.

variation. Create frame, hip escape, shoot knee back through then swing other leg over the top onto shoulder where left hand has made a frame and work back to sitting guard.

Mount espace - high mount. Make frame and wriggle back until opponent is at hips then knee and elbow escape.

Variation - wriggle back, brisge, trap arm and upa.

Back escape (seatbelt) grab choking arm from top, other hand from underneath then create space to free head. get back to mat then roll into opponent.

2 minutes each partner drilling at about 50% resistance from each position and then sparring.

Sparring was between 3, 4 minutes in and 2 minutes out. Ended up gettuing pretty frsutrated here when rolling with Dan, it didnt take him too long to figure out that i couldnt create a frame with my left arm so he his aim was to keep me in side. fair enough, but my problem was that because he wasnt advancing the position we were basically learning nothing. Second round i rolled with him I basically did the same to him which caused him a similar frustration. He's from a wrestling background so i think he still just wants to pin people but i'm finding that people who roll like that progress much slower.

All in all it was good fun but i'm suffering major doms today. taking today and tomorrow off before saturday.
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Old 02-07-2011, 12:22 PM   #149
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Ended up having to stay late at work on Thursday so couldn't pull deload deads until Friday.

Deload deads.

96-120-144.

Saturday - BJJ.

Warmed up with hip escapes, animal movements and then some kind of a guard replacement drill using the wall to post. I found getting to grips with that extremely difficult but i'll work on it as can see how it will help guard game. You basically start in an open guard position with feet on the wall and then spin your way along the wall maintaining contact so you end up inverted at times.

We worked on cross choke from kneeling for some reason (thinking it was for beginners in class perhaps). Then from closed guard, then closed guard with resistant opponent. When they make a frame open your guard and put your feet on their hips then slide back to create space, close guard again and finish the choke.

Next was cross choke from mount with one hand in the collar and on the opposite trap. Then opponent defends so yank on lapel and get on hand in deep. Once you have one in deep keep base on the same side and wave free hand around his head, get a thumb in the collar and then finish the choke.

After this we got straight into king of the mat. I was really happy with my performance during randori, I ended up in the middle for the duration, and ended up rolling with 11 or 12 guys. We had to start from closed guard which is good for me as it's something i'm working on at the moment. Once I was able to get a hand in the collar and a sleeve control it was pretty much going my way by either a cross choke or a sweep. Something that was working really well was keeping those grips and threatening both the scissor sweep and the cross choke, depending on what the outcome of "action-reaction" was I was able to finish.

My main struggle was with a 95k guy without a gi. He's done a little bit and kind of knows the fundamentals of grappling, but works at a different pace and isn't familiar with the cloth. I kept losing wrist control because of sweaty grips so was using an overhook and head control to break him down, as soon as I did though I had limited hip movement. Need to work on this for sure.... I managed to sweep him over the top twice when he was posturing up and I was climbing my guard up.

Think I might start working some nogi handles once and a while.
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Old 02-07-2011, 12:25 PM   #150
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Today.

5-5-5+ Squats.

136.5-157.5-178.5x5 - used a belt for the first time ever on squats. Shouldv'e squatted a couple more but the belt was digging into hip flexors at the bottom. Probs a bit low

Press 5-5-5. 52.5 (sufficient for right now.)

Power Clean 5x3 90k. Snappy as anything today.
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