Training 11/22 Body weight session

I had to rush to get one in today. Clients weren't to cooperating with my schedule so I did what I need to. Today I wanted to get in some gymnastic body weight exercises.

Training- Shoulder band warm up,
Workout- Ring Pull-ups- 3 x 10,9,10, Ring support- 3 x 30sec, Ring Push-up 3 x 12, Ring rows- 3 x 15, Burpee to Box jump 3 x 10, Leg raise (weighted)- 4 x 12

No real cardio today. Lets see what tomorrow brings.

Training 11/15

Today was a pretty good day but I didn't get everything I wanted to. I didn't workout Monday because of personal stuff but I got a good workout for what it was today. Sunday I did some Vinyasa yoga that focus on back flexibility. Today was a run- 20 minutes 2.37 miles. I moved pretty good. Then some pull-ups and leg raises.
Run 20 minutes- 2.37 miles 8:30 pace Nike Plus Run
Pull-ups 3 x 10 reps
Leg raise 3 x 10 reps

Tomorrow a full workout hopefully.

Training 1/18/10

Warm-up:
Jump Rope- 5 mins
Club Bell- 5 mins

Boxing: Heavy Bag 3 x 3min/1 min rest

BW circuit: 3x
Ring push-up- 10 reps
Jump rope- 30 sec
Ring rows- 10 reps
Jump rope- 30 sec
One leg box jump 24"- 10/10

Evening-
Jerk 2 x 12kg: 50 reps
Jerk 2 x 16kg: 3 x 20 reps
Snatch 16kg: 50/50 reps

Shoulder blades can feel the workout. Will be foam rolling and stretching more today. I need to slow down to develop the strength needed for the new weight. My goal is to get 10 reps a min with the 24kgs in Jerk and 16 reps per min in Snatch. Keep on training!!

300!! Finally completed!!

Today I went after the "300" workout as a test to see where my level of conditioning is. I always wanted to do it but I never had the right reason or just timing for it. It looks interesting and tough. Maybe I didn't think that I could finish it, I don't know. But today I went after it. My reason to test myself. Also I have a couple sports I wanted to do it for. Grappling and Boxing!! Although I haven't been grappling recently, I have been doing my boxing workouts to keep myself sharp and maintain some skills. I have also added in different training tools to help me reach a conditioning level that will help me preform well in both sports. I also want this type of training to help with GS. I know that GS is more skill and technique than anything else but the cross training with circuits and GS and Strength training all help out with improving performance. A better body leads to better performance. I still will have complete GS workouts as per the Fitness protocol but then after I will add bodyweight and combat training (boxing, kickboxing) for their benefits.

"300" Workout- 17 mins, 21 sec
25 Pull-ups (some kipping)
50 Deadlift @ 135lbs
50 Push-ups
50 Box Jump on 24" box
50 Floor wiper @ 135lbs( single count)
50 Clean + Press @ 16kg ( GS style)
25 Pull-ups

Boxing- 5 x 3min rds/1 min rest
Expresso Bike ride- 6.92 miles- 27 mins

Stretch

That was all for today. It was a good workout. I will be doing similar circuit following some of Jason Statham's protocols and adding some MMA specific exercises to the mix.
Till tomorrow!!