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Old 08-05-2010, 01:01 PM   #41
Leon Robotham
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Quote:
Originally Posted by Derek Simonds View Post
Nice time. I decided that I am adding back in Olympic lifts this next go around. A bunch of guys at the academy have had me helping them with their workout design and lifts. It got me hungry for some classical lifting. Not sure that right now I could do 30 PC&J at 70 KG in 12 minutes. Should be fun.
I love the Olympic lifts but i've been away from them for a while. I'm interested to see how much my increased strength will carry over, but right now i'm dusting off techniques issues. I also need to work massively on shoulder mobility. Have fun with that workout, it was fun!
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Old 08-05-2010, 01:40 PM   #42
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Wednesday

BJJ

Warm up - jogging, crawls, hops, rolls, cartwheels,shrimping and grip surfing.

Drills - 10 minutes guard passing.Open Guard, 50%, no subs or sweeps just replacing guard.

The focus for this session was all about basic escapes from bottom.

Side control escape http://www.facebook.com/video/video....7365820&ref=mf

Basic escape from mount http://www.facebook.com/leon.robotha...1060820&ref=mf

Escape from mount when opponent has a hand in the collar http://www.facebook.com/leon.robotha...8125820&ref=mf

Escape from side control/replacing guard http://www.facebook.com/leon.robotha...5115820&ref=mf

Reversing side control when opponent has a head and arm http://www.facebook.com/leon.robotha...2130820&ref=mf

Apologies for one of the camera angles.

After drilling the techniques in isolation we did a "king of the mat" rolling session. We had about 18 rolling and 4 stayed in the middle, the goal is to sub, sweep or pass/pin to stay on the mat. You can only be king for up to 3 bouts and there are no tinme limits to the matches.

I managed to stay on as king 3 times and closed the roll with a marathon roll with a guy who moved up here a while ago. He's a 3 stripe white belt but has wrestled at a decent level for quite some time. We went at it for about 12 minutes and rolled to a stale mate, it was fun in the beginning, but in the end it turned out to be a battle of will and grips.
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Old 08-05-2010, 01:53 PM   #43
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I got dropped on my left elbow last saturday rolling and over the last couple of days i've not been able to do any pullups because of the bruising. To be honest as well I haven't iced it because I didn't realise it was an issue until yesterday.

Deadlifts 3-3-3+

162.5-185-198-208

The 198 was a complete brainfart. It's been a long day!
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Old 08-09-2010, 01:34 PM   #44
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Friday

Upper back and shoulder massage then physio on right shoulder, working on ROM then stretches.

Saturday

BJJ

This was a quiet class (8 or 9) and except for Ian (4 stripe brown) and Tyrone (15 yo 4 stripe green) everybody else was a white belt and relatively new to the mat with the exception of a couple of guys with about 6 months nogi experience and nobody was over 70kg...

Warm-up - Jogging, rolls, handstands, cartwheels, shrimping, bridges and hip matrix.

Tecniques - Straight leg lock. http://www.facebook.com/home.php?#!/...3975820&ref=mf Key points, execute on side with hips off the mat.

Leg lock defense - http://www.facebook.com/home.php?#!/...5015820&ref=mf - Key points, stop opponent from putting foot on the hip and twist knee to the outside to get your heel out. Escape to mount.

Leg lock counter attacks - http://www.facebook.com/home.php?#!/...6945820&ref=mf out of the 3 here I prefered the first knee crank.

Open guard pass to KOB - http://www.facebook.com/home.php?#!/...9560820&ref=mf - Key points, Chest pressure, hand on top of thigh and mule kick.

Nearside armbar variation - http://www.facebook.com/video/video....1145820&ref=mf This is a pretty cool variation but tough to explain the execution and main points.

Baseball bat choke from KOB - http://www.facebook.com/leon.robotha...1865820&ref=mf Key points, get hands together in baseball grip and get your elbow off their shoulder toward the mat. Finish in north south.

Same as above but has counter when opponent stops the hips - http://www.facebook.com/leon.robotha...2845820&ref=mf Key points, slide knee across arm then finish as above.

Sparring - because of the relative levels of exoerience on the mat I wasn't pushed on the mats, but instead I used this time to work on some techniques and to help the newer guys out. For some reason I kept getting a head and arm triangle when transitioning from either KOB or side control to mount. I always look to get an underhook and a low KOB, the typical reaction by some of the higher ranks is to get to their sides and from here I can work to threaten the far side armbar, kimura or to take the back. with the newer guys they left their arm hangin or started waving it about so i'd transition to mount and sink in the head and arm. I played from the bottom for every roll and worked on my butterfly guard because it was a good chance to work some sweeps and grips that i've been playing with.

To top the roll off I got a chance to roll with GB Newcastle's black belt instructors son Tyrone. Tyrone is 15 years old weighs 67kg is a 4 stripe green belt and has been rolling since he was 4!! It was a really technical roll with absolutely no use of strength and it was awesome. To roll with a kid that young and that experienced is simply humbling, although I didn't get subbed and never subbed him when i passed guard and got to a good position he was out and attacking within an instant. I was breathing pretty hard afterwards haha.
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Old 08-09-2010, 01:39 PM   #45
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Good lifting day for me today.

Back Squat 5-3-1

142.5-160-180x9

10 rounds
10 russian swing, 24k
10 press-up
10 box jump, 24in.

11.01

No jump left in the legs after squats.

When I started 5-3-1 8 months ago 180 was my 1rm. I kept it a little conservative and used 177.5 to kick things off. Pretty stoked !
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Old 08-10-2010, 01:43 PM   #46
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AMRAP 10
Run 200m
5 PC, 75kg.

9 + Run.

Mostly muscle cleaned. Pretty damn gassy, but I like that couplet.
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Old 08-17-2010, 01:28 PM   #47
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Okay so I haven't posted in a week! Been really busy with work, running the gym, hosting a CF Kids cert and spending time with the Martin's. Hectic!

I rolled last Wednesday and will link up the techniques we covered tomorrow. Been too long for me to remember the specifics of the drills and sparring though.

Thursday

5-3-1 deads

175 - 197.5 - 220

Sat & Sun CF Kids cert. Plenty of fun, lots of good info and a lot of play.

Monday

For time
run 200
5 Power Clean
10 Front Squat
15 box jump 36in
run 400
15 box jump
10 front squat
5 power clean
run 200

60kg

6.06

Did this with Kempie and Jeff, Connor and Keegan Martin. Keegan and I did this because of injury and the others did squat clean instead of PC and pull-up instead of box jump. I prefer the version we did. Keegan came in at around 7.30 using the same weight etc only he is only 16 and weighs 65kg, pretty impressive!

Tonight

just ticked off deload back squats. Pretty tired now.

75-95-115.
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Old 08-19-2010, 04:50 AM   #48
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6 Rounds 1 minute rest between rounds

200m + 10 Burpee. Fastest 47 and slowest 51.

10 minutes handstand practice. Finished with a solid hold for 5s.
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Old 08-19-2010, 01:28 PM   #49
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Deload deads 5-5-5

92.5-115-140

Litvinov Sprints (Front squat & 200m. 100m turnaround)
90kg

45-44-45s

Handstand practice

A couple of hours later

3 rounds
10 SDHP 1/2 bwt, 45k
15 broad jump, 6ft.

2.35

More handstand practice

Band work for left arm, trying to rehab a jits injury.
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Old 08-20-2010, 06:00 AM   #50
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That is awesome about the kids cert. I have always liked what the Martins were doing with CF Kids. Looks to be some good progress on your workouts.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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