Dylan's Shugyo log

[Dylan Thomas]

I should keep a log here as well, my fiends are doing it, so I want to stay cool :D

Other than demoing and teaching KBs for an hour, no S&C today.
7:30-9:30PM Jujutsu- We worked on cross hand grabs, using Nikyu and then ekyu.
We then used ekyu as a defense against a back hand knife slash to the face.
When our resident Judo Black Belt fumbled, we ended up grappling. I finally got in a cool Hatmaker defense against being pinned in the North/South position. Tapped him out quick.
9:35-10:00PM- Extra practice- Chuck and I did defense against random knife attacks. We then knife sparred a while. I alternated between Bowie, fencing, FMA and I used the 2 combos I emulated in my workout yesterday.
Chuck is getting better with the knife.
I train for 1/2 hour with Reggie with the Bosu and medicine balls in the morning.
Chuck and I do our finale KBFR workout in the afternoon.
Maybe the Baby will come tonight?

[ms_irreverent]

I have no idea what any of that means, but it sounds interesting. ;)

Is the baby overdue?

[paperboy]

I should keep a log here as well, my fiends are doing it, so I want to stay cool :D


Ahh, peer pressure...the ultimate motivator!

[LisaShaffer]

Good to see your log here Dylan! :)

I know Gina wouldn't agree because it is 2 weeks away, but I think Sept. 23rd is a great day for a birthday. :P

Have a great weekend!
Lisa

[Dylan Thomas]

The official due date is Monday, if it takes to the 23rd, she will kill me in my sleep. :lol:

[ms_irreverent]

The official due date is Monday, if it takes to the 23rd, she will kill me in my sleep. :lol:

In which case, how do I get my KB workshop refund? :mrgreen: :mrgreen: :mrgreen:

[Dylan Thomas]

Everything got screwed up today, as far as training goes.
Reggie was stuck in our wonderful N.Va. traffic, and I had things to attend to, so I just ran him through his KB workout, so I didn't get in my morning workout with him.
I also couldn't work out with Chuck.
I finally got to the gym around 8:15PM and decided to work strength instead of the last KBFR workout. I'll be doing that program again, soon enough.
I set up a Bar bell with 230, put out a 70KB and put a 36KB on the dip belt. I worked the drills as a circuit.
DLs 230 x 5, 280 x 4, 300 x 3, 310 x 2.
RMPs 70KB x 1/1, 2/2, 3/3, 4/4. Did this 1 rep L, 1 rep R, back and forth as a cluster set.
WPUs 36KB x 4,3,2,1-1.
Then I set up at a bench, and tried reverse grip Bench press for the first time in 8 months, RGBP 135 x 5, 155 x 5, 6.
That was it, I wanted to leave fresh.
Jujutsu class for 2 hours, then 1 hour of drills and grappling, followed by some extra S&C. All subject to change if Aidan decides to come out of Mommy.

[Dylan Thomas]

Ms. I,

I'm willing to bet he will be here by then, but I'll give you a private lesson, of the same 3 1/2 hour duration if my child does postpone the workshop.
I look forward to meeting you. :D

[ms_irreverent]

Ditto!

[Dylan Thomas]

Saturday training.

12-2PM Jujutsu class- Combat Unarmed Neutralization Techniques, a series of techniques Sensei Lamond and Tirey came up with years ago, as a quick, brutal unarmed combat method for those in the Military, or without the time to learn a martial art.
Some of the stuff I've seen of S.P.E.A.R. is similar in entry, but the techniques end with breaking necks. Good solid stuff.
2:10-2:30 - Chuck and I worked on Jujutsu/Judo/street throws. We did the you go, then I go method. We did 3 series, with a 2 minute break in between.
2:33-3PM- We grappled, starting from guard 2 x's each, Mount 2 x's each. 50% turned into 90-95% a few times. I'm starting to get some of my ground skills back. Chuck is a natural. This was a great workout.
3:25-4:15
Renegade Rows w 2-70KBs x 5, 6, 7.
3 Drill circuit. KB Front Squats, Hammer strength Pec press and seated cable rows.
1st FS 2-53KBs x 5, HSPP 75/75 x 7. SCR 190 x 10.
2nd FS 2-53KBs x 5, HSPP 85/85 x 6, SCR 200 x 10.
3rd FS 2-70KBs x 3, HSPP 95/95 x 6, SCR 220 x 8.
2 Drill circuit Janda sit ups and Curl bar curls.
1st Jandas x 8, Curls 70# x 10.
2nd Jandas x 8, Curls 80# x 8.
3rd Jandas x 6, Curls 80# x 6.
Clean and Jerks 2-53KBs x 10,8.
3 Drill Circuit One Arm Swings, Roman Chair sit ups, Plank holds on the Bosu.
1st Swings 70KB x 10/10, RCSU by feel, Bosu Plank 45 seconds.
2nd Swings 70KB x 10/10, RCSU by feel, Bosu Plank 60 seconds.
Spinal decompression's on the Swiss ball.
A good days training. The Jujutsu before the workout served to pre exhaust me a little, but the was a good thing.
I am sitting on my ass tomorrow, Reggie takes over my training on Monday. BOSU HELL! :twisted:

[Dylan Thomas]

I have done 0 training since Saturday, as Aidan was born Monday afternoon.
I am helping a freind take down, cut up and haul away some trees tomorrow, so that will be good GPP for sure.
Aidan comes home tomorrow, so I will be chasing his big brother, Liam the Terrible around quite a bit.
I brought home a 70# KB and I have the 88#KB sitting here as well, so I'll be doing some GTG and catch as catch can training for a couple of weeks. I'll probably work in with 1 or 2 clients that are cool with it as well.
I have actually put on a little extra fat on my belly the last 2 weeks, pretty sad for a KB/PT/MA instructor. My buddy Trooper says "It's sympathetic" to Gina's pregnancy.
I need to go back on a hard eating routine, so ms._I doesn't think I'm a fat ass=)
Shugyo!

[paperboy]

Dylan, congratulations Daddy!!!

=D> =D> =D> =D> =D> =D>

[CinnamonGirl]

Ditto on the congratulations!

Aidan comes home tomorrow, so I will be chasing his big brother, Liam the Terrible around quite a bit. Your commitment to active parenting will go a long way to build your bond with Liam . . . truly a win win situation! Blessings of health and happiness to you, your wife, Liam and Aidan.

[Bobcat]

I have done 0 training since Saturday, as Aidan was born Monday afternoon.

There are a few things more important than training. Congratulations. :D

[LisaShaffer]

I I brought home a 70# KB and I have the 88#KB sitting here as well, so I'll be doing some GTG and catch as catch can training for a couple of weeks. I'll probably work in with 1 or 2 clients that are cool with it as well.
I have actually put on a little extra fat on my belly the last 2 weeks, pretty sad for a KB/PT/MA instructor. My buddy Trooper says "It's sympathetic" to Gina's pregnancy.
I need to go back on a hard eating routine, so ms._I doesn't think I'm a fat ass=)
Shugyo!

Dylan... Just another one of the great things about KB's. You can get a quick workout in when it is convenient for you! :)

If it makes you feel better, Jeff gained some weight during my first pregnancy. I loved it! Of course it didn't take him as long to lose it. :?

I love that new baby "high". Enjoy.. it doesn't last long.. as you know they grow so fast.

Lisa

[ms_irreverent]

Congratulations!!!!!!

[Dylan Thomas]

Thank you all.


Old School Workout.
Loaded and unloaded and staked 2 trailers full of wood today, a good full body routine.

[Dylan Thomas]

Working out just to workout. No big goals, no real system, just did what we felt like doing. Getting a good workout in.
Bar bell Back squat 140# x 3,6,6. Light and lame, but I haven't done these in awhile and my form really sucked, so I kept it light.
Strength Circuit 1st pass RMPs 53KB x 6/6, DL (Clean Pull) 230 x 5, Bench Press 140 x 8, Seated Cable Row 190 x 12.
2nd Pass RMP 70 x 3/3, Sumo DL 280 x 4, BP 190 x 4, SCR 210 x 11.
3rd Pass RMP 70KB x 5/5, SDL 300 x 4, BP 210 x 4,SCR 230 x 8.
Clean and Jerk 2-53KBs x 8, 70KB x 5/5.
Snatch Dead weight 53KB x 6/6, 70KB x 8/8.
Open Palm Clean and high toss 70KB x 10.

My right elbow hurt during the BPs on the negative. The Chiro at the gym said my bones were misaligned a little. Going to have him work it over.
Tomorrow I should be able to go to Jujutsu class and lift a little afterwards.

[Dylan Thomas]

Monday afternoon I went for a run. I really was disapointed in myself, as my legs were cramping at 1 mile, I walked and jogged another 1 1/2.
More on that in another posting.
Monday night I went to Jujutsu class for 2 hours.

Today
4:45PM Sport & Health Club, Dale City, Va.
Chuck and I hit the gym with inner voices that sounded like Steven Wright.
We were both a little under motivated.
We do most of our KB work on the DL mats, but when we got out there a former Power lifter was pulling some deads.
Chuck and I watched him for about 5 minutes until he was done. We did not plan on DLs but we were inspired.
DLs
Me 225 x 5 (Clean Pull), 265 x 4, 295 x 3, 315 x 2, 335 x 1- Traditional
Chuck 225 x 5, 265 x 4, 295 x 3, 315 x 1.
Front Squats alternated with RMPs.
FS
Me 2-70s x 1,2,3,1,2,1,3.
Chuck 2-53s x 1,2,3,4,1,2,3.
RMP
Me 70KB x 1,2,3,4,5,1,1 L&R.
Chuck 70KB x 1 x 7 L&R.
Dead weight clean-Front squat and rising press
Me 2-53s x 5.
Chuck 2-36s x 5.
Clean-Squat-Press
Me 2-53s x 5.
Chuck 2-36s x 5.
HLRs
We both did 5 to decompress.

[ms_irreverent]

Nice, both of you!

It was so hot yesterday; I'm not surprised you cramped up.

[Dylan Thomas]

Ms I,

Thank you, I'll let Chuck know=)

The worst part is I used to do 8 mile runs, but that was 3 years ago.
The heat never used to be an issue, as far as my legs are concerned.
A few of those 8 milers were done in the woods wearing boots and long pants and shirts (Va poison Ivy and Oak are no joke!)
KBs can keep you in shape to run for awhile, but you have top run to run.
My hart and lungs were O.K. Just my legs were not part of the team.
Going to be doing more running after this weekend.
I look forward to meeting you Saturday.
Dylan

[ms_irreverent]

I'm really looking forward to meeting you too. I expect you to wear me out. ;)

[paperboy]

I'm really looking forward to meeting you too. I expect you to wear me out. ;)

:twisted:

[Tom]

KBs can keep you in shape to run for awhile, but you have top run to run.
My hart and lungs were O.K. Just my legs were not part of the team.

I've noticed the same thing. I've been doing Crossfit workouts for a year (a little heavy stuff, a little endurance, but mostly the same sort of strength-endurance stuff that you gireviks are into), and I noticed that I was starting to have problems with blisters and leg fatigue even on 5k and 10k runs. No cardio problems whatsoever, but my legs were just running out of gas after mile 2. I've since added in a bit of post-workout jogging a couple times a week, just to remind the legs that they may be called upon to work for longer than 20 minutes on occasion. :)

[Dylan Thomas]

Short run this morning.
This afternoon at the gym.
Windmills 53KB x 3/3, 5/5.
CnJs 2-53KBs x 3,7,8. 70KB x 5/5, 6/6.
Snatch 53KB x 10/10 x 3.
Jandas 10 reps
Bosu sit ups 2 sets by feel.
Push ups on upside down BOSU 10 x 3.
R Rows 2-70s x 3, 5.
Swings 70KB x 10, 1 handed 53KB x 10/10, DARC 36KB x 10, 53KB x 10, 70KB x 10, High swing 53KB x 10.

[Dylan Thomas]

While there is that WTF? thing with KBs and weightvest that do carryover into other activities, you still need to do the actual activity to do well at it.

[Dylan Thomas]

3 short joint mobility routines.
GTG with TNT Power Cables Seated Mil Press 5 x 5-8 reps.

[Dylan Thomas]

Did 2 KB workshops this weekend while coming down with a cold, I'm really feeling it today.
Trying to take it easy today.
Bought a new pair of running shoes today. Even went to a place where they do an assesment to pick the right type of shoe.
I used to run in NB Cross trainers and Tactical boots, but all I had recently are Chuck Taylor's and they absolutely suck for running.
Going to hit the steam room tomorrow and train with Chuck.

[Dylan Thomas]

The best laid plans of mice and men go to hell when you end up watching your kids. Tuesday's traing session got the axe.
I did get some more rest and feel much better.

1st day of new training cycle leading up to Chuck and my custom PFT.
4:45PM- 6PM SPORT&HEALTH Club in Dale City,Va
Event Specific Complex A
Weighted pull ups and CnJs alternating sets
PUs Dylan 18KB x 6, 18KB x 5, 26KB x 4, 4, 5.
PUs Chuck 18KB x 6, 18KB x 5, 26KB x 3, 3, 3.
CnJs Dylan 2-53KBs x 5, 8, 70KB x 5/5, 2-70KBs x 5, 2-53KBs x 10.
CnJs Chuck 2-53KBs x 5, 6, 70KB x 4/4, 2-53KBs x 8, 2-53KBs x 8.
Assistance Drills
Squat and Press
Dylan 2-53KBs x 3, 70KB x 3/3.
Chuck 2-53KBs x 3, 70KB x 2/1.
KB Thrusters
Dylan 2-70KBs x 5, 10.
Chuck 2-70KBs x 5, 10.
Renegade Rows
Dylan and Chuck 2-70KBs x 5, 5.
Supplemental work.
Ab work on the Bosu ball 10 minutes.
Jog, run, walk on the treadmill 10 minutes.
We did not rest much doing this, it was strait you go, I go to add to our conditioning. The most we rested was moving to a different area and picking up after ourselves.
Each time we do this workout we will add reps to the PUs and CnJs for the next 3 weeks.
We will add another set to each of the assistance drills next time we do this workout.
We reserve the right to just wing it on the supplemental, or bin it all together if that area is covered in another session.
Thanks for reading.
Shugyo!

[Dylan Thomas]

2:45- 3:10 PM Sport & Health Club, Dale City, Va
5 minutes- Balance drills on a Bosu ball.
PTP style Neuro/strength session.
All done in a circuit.
RMPs 53KB x 5/5, 70KB x 6/6, 70KB x 3/3.
Sumo Dead Lifts 230 x 5, 300 x 5, 280 x 4.
Pull Ups 8, 10, 10.

Spinal decompression's on Swiss ball.

7:30-9:30 Jujutsu- We worked on throws.
9:30-10:10- Knife fighting drills.

[Dylan Thomas]

Pull ups 1,2,3,4. 1,2,3. 1,2,3,4. 1,2,1.
Jerks 2053kbs x 8,10, 2-70s x 6,5. 70 x 10/10.
Snatch 36 x 10/10, 53 x 10/10, 70 x 8/8, 36 x 20/20.
Rocking Squats 36 x 10, 53 x 8, 70 x 6, 36 x 10.
2Hand open palm cleans 70KB x 10 x 3 sets.

[Dylan Thomas]

OCT 1

Did a 2 hour Intro to KBs 1 on 1 workshop, Swings Cleans Presses and a 10 minuter demo of snatches, CnJs, Windmills and KB Juggling.
Tomorrow Chuck and I are doing a run through of our PFT events, Pull ups, CnJs ( Then a few assitence drills) and a run.
_________________
"My week beats your year."- Lou Reed

[Dylan Thomas]

Chuck and I did a few Pull ups and then went for a 1.5 mile jog.
Nice and easy.

I did'nt do the PFT run through because I did another Intro to KB 1 on 1 session for 2 hours and I have to do a lot of demoing.

[Dylan Thomas]

45 Minute Core and Functional routine with Bosu and Med Balls.

[Dylan Thomas]

Sport & Health, Dale City, Va.
Weighted Pull ups and CnJs back to back.
WPUs 26KB x 4, 4, 4, 4, 4.
CnJs 2-53KBs x 8, 10, 12, 13, 10.
Squat and Press 2-53KBs set up to do it, grab the KBs and I pull my left tricep.
I did 1 set and did 2 more squats than presses because my arm started to hurt.
I improvised though, as Chuck did Thrusters, I did swings. As he did Renegade Rows, I did more swings.
Pissed about this as I was really into training Pull ups and CnJs hard for my PFT on the 30th. Well, it does not effect running,ab work and I can do swings but with a different arm position than normal ( I have to keep my upper arms close to my body or the left tricep hurts). I guess I'll work the hell out of Front squats on the next KB day.
I'm running with Reggie tomorrow.

[Dylan Thomas]

Never got to run today, things came up.
I worked in a little while I trained Alissa.
Bar Bell back Squat
Bar x 10, 135 x 5, 145 x 5, 160 x 5, 170 x 5, 185 x 5.
KB Front Squats 2-36KBs x 5, 2-53KBs x 5,70KB x 5/5, 2-70KBs x 5.
Tricep hurts when I use it,but not when resting, so that's a good sign this is a minor pull or strain.

[Dylan Thomas]

Sport & Health Club, Dale City, Va 3:45 - 5PM.
As I hurt my left tri, I did a lower body emphasis workout today with Chuck.
Front Squat
Chuck 2-36KBs x 5, 5, 2-53KBs x 3, 5, 2-36KBs x 8.
Me 2-36KBs x5, 2-53s x 5, 2-70s x 3, 5, 2-53s x 8.
Double KB Cleans
Chuck 2-36s x 10, 2-53s x 5, 2-70s x 4, 7, 2-53s x 10.
Me 2-36s x 1-, 2-53s x 10, 2-70s x 6, 10, 2-53s x 15.
Pyramid Dead Lifts w/ 70KB
Me 3 sets of 10 reps.
Chuck 8, 8, 10.
Open Palm 2 hand Clean w 70KB
Chuck and Me 11, 10, 15.
Swings
Me 70KB x 15, 21, 20, 53KB x 30.
Chuck 70KB x 15, 20, 20, 53KB x 30.
We then did a 20 minute ab circuit of Leg lifts, Jandas, Planks, Japanese sit ups, Med ball sit ups and different variations.
Steam bath and Hot/Cold shower.
Jujutsu tomorrow will be a test for the left triceps. It feels better, but I don't want to jump back on it and make things worse. If it's fine tomorrow, I'll do an easy workout with the KBs on Sunday.

[Dylan Thomas]

Sport & Health Club, Dale City, Va 5:20-5:45PM

I wanted to test my left tri with a quick, easy upper body workout.
I did various MP and Push press variations alternated with Pull ups in the 5-8 rep range.
I felt this workout and made no notations in my journal.
My left tri was feeling stressed, but not painful about half way through it.
I did some slow punches and flys with light weight on the Free-motion machine to pump blood through my upper body.

I drove home, threw my stuff in the house and went for a half hour run.

[Dylan Thomas]

You ladies will get a kick out of this.


I trained with Alissa today, the emphasis was on legs primarily and back secondary.
Speed/Power: Snatch and Jerks in alternating fashion.
Snatch-
D 53 x 10/10, 70 x 6/6. 6/6, 7/7, 53 x 10/10.
A 18 x 10/10, 26 x 8/8, 36 x 8/8, 26 x 10/10.
Jerks-
D 2-53x 6, 8, 2-70 x 5,5,2-53 x 10.
A 2-26 x 5, 2-36 x 7, 6, 8, 2-26 x 10.

Strength Development: Dead lifts, followed by Barbell Back Squats.
Dead Litfts- ( Traditional)
D 230 x 5, 300 x 4, 3, 2.
A 135 x 5, 185 x 4, 4, 205 x 3.
Barbell Back Squats
D 135 x 5, 175 x 4, 200 x 3, 175 x 4.
A 135 x 5, 175 x 5, 200 x 3, 175 x 3.
Strength Endurance/Technique: Pull ups alternated with KB Front Squats
FS
D 2-53s x 8, 2-53s x 10, 2-70s x 4, 2-53s x 10.
A 2-26s x 8, 2-36s x 10, 2-53s x 5, 2-36s x 10.
PU
D 9,8,7,5.
A 5,6,6,3.

The workout went from about 5:45 - 6:50 PM.
Great overall lower body/posterior chain workout today.
Alissa is a good workout partner, strong and driven.
My tricep felt o.k., so it's back at it on Friday.
Shugyo!


A

[Dylan Thomas]

Upper Body emphasis.
CnRMP 53KB x 5/5.
Hammer Grip Pull up alternated with Push Presses.
PU 5 x 5.
PP 70KB x 7/7, 2-70s x 5, 5, 70 x 7/7, 10/10.
2 Hand Clean Open Palm Cleans
70KB x 10 x 5 sets.
Hammer Strength Pec Press alternated with Seated Cable Rows.
HSPP slow tempo 70/70 x 7, 6, 6.
Seated Cable Row (1 second pause on peak contraction)170 x 10, 200 x 10, 220 x 8.

[Dylan Thomas]

Strength/Neuroboost workout.

Russian Military press alternated with Clean Grip Dead Lift
RMP 53KB x 5/5, 70KB x 1/1, 2/2, 3/3, 2/2, 1/1.
CGDL 230 x 5, 280 x 4, 1, 2, 3, 1.
Dead weight Clean and Push Press 70KB x 5/5.
Push Press 70KB x 8/8.
Clean and Push Press 70KB x 8/8.

[Dylan Thomas]

Cardio/Active recovery workout
10 minutes on rowing machine at moderate intensity.
10 minutes on stationary bike at varying intensity, a few sprints with some steady intervals.
10 minutes KB Juggling with a 26# and a 36# Kettle bell.
10 minutes of HOC on the tread mill and with a 36# KB.
Snatches 10L/10R every 2 minutes and walking at a fast pace.
2 minute break to change shoes and drink.
5 minute fast run.
3 minutes fast walk on max incline.
3 sets of 6 reps High tension sit ups on a Roman chair.
2 sets of 6, 1 set of 3, Japanese sit ups on a Bosu.
Rotational sit ups by feel.
Suspended leg crunch on Bosu by feel.
Wood chops on a Free-motion machine 1 set of 8 per side.
Guard crunches with a Swiss ball by feel.
Spinal decompressions and hamstring stretch with Swiss ball.
Steam bath easy JM and stretching.
Jujutsu tonight.

[Dylan Thomas]

GPP Workout/ Upper body emphasis.

A CnJs alternated w/ Weighted Pull ups.
A1.Pull ups w/26#KB
Dylan 3, 4, 4, 5, 4.
Chuck 4, 3, 3, 4, 3.
A2.CnJs
D 2-53s x 5, 70 x 5/5, 2-70s x 5, 5, 6.
C 2-53s x 5, 70 x 5/5, 2-53s x 8, 10, 2-70s x 3.
B. Alternating (SeeSaw) press.
D 2-53s x 8, 2-70s x 3, 2-53s x 10.
C 2-36s x 10, 2-53s x 5, 5 .
C. Renegade Rows
D 2-53s x 5, 2-70s x 5.
C 2-53s x 5, 2-70s x 5.
D. Hammer Strength Pec Press Machine at slow tempo with iso lockout, alternated with Seated Cable Rows.
D1. HSPP
D 70/70 x 8, 80/80 x 8, 90/90 x 5.
C 70/70 x 10, 80/80 x 10, 90/90 x 6.
D2. SCR
D 190 x 10, 210 x 11, 230 x 9.
C 190 x 10, 210 x 6, 200 x 6.
E. 2 Hand Open Palm Clean and toss with 70#KB
D 4 sets of 10 reps, 1 set of 20 reps.
C 4 sets of 10 reps, 1 set of 20 reps.
1.5 hours later, after training a client, I did some MA specific work on the Free Motion machine for 10 minutes.

[Dylan Thomas]

1st Workout of the day.

Reggie ran me through a 30 minute Functional/Core workout with the Bosu and a medicine ball. Not an easy workout, but not really hard either, just right considering the buildup from Sunday, Monday and Tuesday and the fact that I train legs this afternoon.
Time to rest till 4.

[LisaShaffer]

1st Workout of the day.

Reggie ran me through a 30 minute Functional/Core workout with the Bosu and a medicine ball. Not an easy workout, but not really hard either, just right considering the buildup from Sunday, Monday and Tuesday and the fact that I train legs this afternoon.
Time to rest till 4.

Dylan,

Can you give a name or description of the core stuff you are doing on the Bosu ball? I'm trying to learn more about how to incorporate it into my training and my KB class training.

Thanks!
Lisa

[Dylan Thomas]

Right now I have that awesome post workout buzz you get from a real good workout.
Sunday's Neuroboost/Strength workout, Monday's active recovery and cardio,Tuesdays GPP with an upper body emphasis, this morning's Functional/core workout and this late afternoons CnJs/Lower body workout, have all come together.
I feel tired and heavy, yet strong.

Alissa, Chuck and my self all trained together, with Chuck and I doing something different here and there. This is due to the fact that our goals are different.
My part in it.

CnJs 2-53s x 5, 8, 10, 10, 6.
Dead Lifts 230 x 8, 260 x 6, 280 x 5, 300 x 2.
Barbell Back Squats 135 x 7, 155, 175 x 5, 205 x 3.
Front squat and KB 1 leg DLs alternated
FS 2-36KBs x 10, 2-53s x 5, 2-70s x 3, 3.
1 Leg DL 2-36s x 5/5, 5/5, 70 x 5/5, 3/3. 20 Snatches w/53KB.
Swings w 70KB 20, 20, 30.
I'll get some real light active recovery, probably some joint mobility, light KB juggling, and some machine cardio and light stretching. in the morning.
Jujutsu in the evening.

[Dylan Thomas]

Lisa,

Most of it I don't have a name for.
Lot's of lunges while pressing the med ball overhead, while your front foot is on a Bosu. a few different lunges, Squats on a Bosu, twisting, overhead and jumping.
Japanese sit ups. You sit low on the Bosu, and you lift your feet 6-10" off the ground, and lean back, then you crunch as you bring your knees towards your chest. A real %#$#@r on a Bosu.
Planks on a Bosu. Put your forearms on the Bosu and assume a plank position, 5-10 intervals of 15-35 seconds with 5-`0 seconds rest between.
I'll be happy to show you some stuff in January, I'll be much better at it.

[Dylan Thomas]

Damn it all to Hell!
My left tricep was feeling 100% for the last week and a half, and today, about half way through my workout with Chuck and Crom, I jumped up to do my 2nd to last set of pull ups and it goes to crap again.
Oh well.

Todays workout 4:40 - 5:45PM
CnJs 2-53KBs x 5,8,10,15,10.
Pull ups 10, 7, 7, 1.
They did some CnMPs while I moved my arm around, felt it out, and bitched about it.
Swings w 70KB x 20, 25, 30, 41, 25.

[Dylan Thomas]

5 minutes jogging around the room while front raising and pressing a 13# weight bar.
Spent 35 minutes doing some MA specific conditioning today.
Back falls into body weight squats, Japanese sit ups, plyo laterals over heavy bag, heavy bag squats, striking the bag from the guard, Bosu hops and rolling.
I then did 15 minutes of Joint mobility and stretching.
Breathing drills in the steam bath for 5 minutes.
Left tricep still impaired, it hurt a couple of times, when I tried hitting the heavy bag from the mount.
Brief flurries of intensity, into an easy flow and back up again.
The main goals were to get a good cardiovascular workout with mat drills and get the blood pumping to help heal; injuries.

[Tom]

What are Japanese situps?

[Dylan Thomas]

Monday's work
5 minutes on Concept 2 rower
Windmills 36KB x 3/3, 3/3, 2-36KBs x 5/5.
See Saw Press 2-36KBs x 10 x 2.
Double Snatch 36KB x 5 sets ( no rep count, as I was focusing on not aggravating my injury.
Joint Mobility 10 minutes.

Jujutsu 2 hours.

[Dylan Thomas]

12PM 1 hour of Jujutsu practice.
Crom and I worked counters from punching attacks, then we worked off of body grabs, and then worked from the clinch.
We ended with 20 minutes of grappling.

3.5 hours later
Lower Body Emphasis
Dead Lifts 230 x 5, 270 x 4, 290 x 3, 310 x 2, 320 x 1.
KB Front Squats 2-36s x 10, 2-53s x 10, 2-70s x 4, 2-70s x 5, 2-53s x 10.
Double Cleans 2-53s x 10, 2-70s x 10, 10, 6, 2-53s x 10.

I did this with Chuck and Crom.
My left tricep is still crap. It was sore after our Jujutsu workout, and I actually used a lifting strap on my left for DLs.

[Dylan Thomas]

Tom,

Japanese sit ups.
You sit with your legs strait out and off the floor and you recline your body so that your looking at the ceiling, then you crunch as you bring your legs in. Your hands are in a fighting position or holding a med ball.
These are a $#%$@ on a Bosu.

[Dylan Thomas]

Chuck, Crom and I did the following Conditioning/ab workout today.
CnJs 2-36s x 10, 2-53s x 10,10, 70 x 6/6, 4/4.
Jandas 2 sets.
Leg lifts 2 sets.
SF Crunch 2 sets.
Planks 3 sets.
Japanese sit ups on Bosu 2 sets.
Swings 36KB x 10/10, 53KB x 10/10, 70KB x 10/10, 70KB x 20, 30.
Not a hard workout by any stretch, but it was good enough considering there will be no off days for me till Sunday.
The Tricep gave me a little problem, which is why the set with the 36s and the lower reps on CnJs.
2 workouts and Jujutsu tomorrow.

[Dylan Thomas]

Power/Strength workout

10 Minutes Steam Room- light JM stretching and breathing drills
Warm up
1 Arm Swing- Clean and Press- Snatch series 36KB x 5/5 each drill
Clean and Press-Front Squat-Squat n Press-Cleans series 2-36KBs x 5/5 each drill
Power Work
Dead weight Clean and Jerk ( Off the floor /No wind up)
2-53s x 5, 2-70s x 2 x 4 sets
Snatch
53KB x 10/10, 70KB x 3/3, 4/4, 6/6, 8/8.
Strength Work
Renegade Row alternated with KB Front Squats
RR 2-53s x 5 FS 2-53s x 5. RR 2-70s x 5, FS 2-70s x 5 x 2 sets.
Clean and Russian Military Press alternated with Pull Ups using pulley handles.
CnRMP 70KB x 3/3, PU 10. CnRMP 70 x 3/3, PU 6. RMP 70 x 3/3, PU 3- started to feel the injury.

[Dylan Thomas]

Sat.
10 minutes stretching and JM in the Steam room.
Cardio
2 minutes KB juggling 26KB
10 Double Snatches 2-36KBs
2 minutes KB juggling 26KB
02 Double Snatch w 2-36KBs I got a painin my groin, stopped the drill.
5 minutes Snatch variations 26KB
5 minutes on Rower, 5 - 20 second all out burst, the rest at 60% intensaty.
2 minutes KB juggling 36KB
Walking snatches 200 feet.
Walking swings 200 Feet.
Walking SOS 200 feet.
10 minutes stretching

[Dylan Thomas]

Strength Workout/ light conditioning
Warm up
5 minutes on Bike
Windmills 53KB x 3/3, 3/3, 5/5.
The following was done in a circuit, with only enough time to load weight and get set b/n drills
DL 230 x 5, 270 x 4, 300 x 3, 300 x 1 then strip to 270 x 5.
CnRMP 53KB x 5/5, 70KB x 3/3, 5/5, 3/3 then 53KB x 5/5.
Hammer Strength Pec Press 55/55 x 6, 65/65 x 8, 75/75 x 5/5, 75 x 6, then strip sets 65 x 3, then 55 x 3, 45 x 10.
Seated Cavle Row 200 x 6, 210 x 8, 220 x 8, 220 x 6,then strip sets 210 x 6, 200 x 6, 190 x 8.
The strip sets were to get a good pump at the end of the last set of each drill.
Conditioning ( Light) 2 Hand Open Palm Cleans w 70KB x 20, 20, 10, 10, 20.
5 minutes stretching.
Core/Functional work with Reggie and a run tomorrow.

[Dylan Thomas]

11:10-11:50 Core/Functional routine- Reggie lead Paul and myself through a core/functioinal routine with the Bosu and Med ball. It was good to do it with another victim.
We then went for a run, I did about 2.5 miles.

[Dylan Thomas]

Crom, Chuck and I did the following at Sport & Health today
CnRMP 53KB x 1,2,3,4,5.L&R
Clean and get it overhead, however Press ( Strict, Push, Jerk)
70KB x 1,2,3,4. L&R
Snatch 53KB x 5/5 x 3 sets. 70KB x 1,2,3,4,5 L&R
Windmills alternated with Front squats
WM 53KB x 1,2,3 L&R.
FS 2-53s x 1,2,3.
2 Hand Open Palm Clean with a toss 70 KB x 10, 10, 10, 10, 30.

Core / Functional session with Reggie, then Jujutsu with Crom, Conditioning with Crom and I'll work in on a few things with Alissa tomorrow.

[Dylan Thomas]

Today's goal was to just get a decent workout in, but not push anything to hard.
I have 2 workshops with Mahler this weekend, and want to stay charged up.

CnMP 2-53KBs x 4, 5, 6.
Pull ups 10, 7, 8.
Bench Press 140 x 6, 160 x 5, 180 x 5.
Dead Lift 235 x 5, 280 x 4, 300 x 2.
Seated Cable Row 180 x 10, 190 x 8, 200 x 9.

We will hit legs,abs, arms and conditioning tomorrow.

[Dylan Thomas]

Project Mayhem starts today.
It's a 3 phase build up to Lisa and My workshop in Texas on the 28th of Jan.

Phase 1- Strength/ light conditioning with a good diet.
Phase 2- Hypertrophy/ moderate conditioning with a high protein, moderate carbs and fat diet.
Phase 3- Definition and balance / heavy conditioning with a high protein, moderate carbs, low fat diet.


Yesterday GTG CnMPs with 70KB, and Body weight pull ups.

Today with Chuck and Crom.
Snatch 53KB x 10/10, 70KB x 10/10, 70KB x 5/5.
Dead Lift 230 x 7, 320 x 3, 280 x 5.
Bar Bell Back Squat 100 x 5, 185 x 3, 175 x 4.
Clean and Press 2-53s x 6, 2-70s x 4, 2-70s x 2.
Front Squat 2-70s x 3, 3.
Bench 140 x 6, 200 x 3, 170 x 8.
Seated Cable Row 170 x 12, 220 x 10, 200 x 10.

[Dylan Thomas]

45 Minute Functional/Core workout with Bosu ball and medicine ball.
De-emphasised legs and upper body stuff, emphasised core.
32 Step ups on Bosu w/ MB
5- 60 second planks, on Bosu.
16, 12, 16 Japanese Sit ups on Bosu.
16 Twisting J sit up on Bosu.
16 Iso drill
16 Squat and Press on Bosu w MB.
16/16 Push ups w/ 1 leg in the air, on the Bosu ( Turned over)
All the following done on the Bosu w/ MB.
16 Stiff leg DL.
16 French Press
16 RMP
16 Front raises
16 Crush curls
I did 5 Clean grip DLs w/ 275.
I'll do some cardio with my clients tonight.

[Dylan Thomas]

Weds. night at S&H.

Triset 3 xs Bar Bell curl w 60lbs to 90%, Triceps press down with rope attachment ( no #s on the stack) and KB upright row w/70KB x 10 reps.
KB Curl and MP 2-36KBs 1 set by feel.
KB French Press w/53KB 3 sets to 80-90%
KB Bottoms up press 53 Kb x 2 sets x 1/1 reps. 36KB x 3 sets of 2/2 reps
DB Side raise 2-15s to 80% for 3 sets.
DB Curl-Press,a nd tricep press 2-40s to 80% for 1 set.
KB Curls 2-36s to 90%
DB Curl 2-40s to 90%
DB Hammer Curl 2-35s to 90%

[Dylan Thomas]

Leg (Quad dominate) Day at S&H.
Had a little more planed, but Chuck had a screwed up neck, so a lot of time was wasted, so I simplified things.
5 minute speed walk on the treadmill.
Clean and Jerks 2-53KBs x 5,2-70KBs x 3, 3.
Bar bell Back Squat 135 x 5, 155 x 5, 175 x 3, 200 x 3, 155 x 5.
KB Front Sqaut 2-36KBs x 5, 53KB x 5/5, 70KB x 3/3, 2-70s x 3, 2-53s x 6.

Tommorrow, were going to do some KB lay ups ( Open Palm Clean with a toss and catch jerk) for conditioning, some MPs , Curl Grip Floor Presses w/ Chin ups, Jump shrugs, Renegade Rows, and some single joint Bi and Tri drills.

[Dylan Thomas]

Accessories day=)
After Jujutsu class, Crom and I hit the weights. Chuck is down with a injury

KB Layups ( Open Palm Clean with a high toss) 70KB x 10 x 5 sets.
Pressing CnRMP 70KB x 6/6, See Saw Press 2-70KBs x 1 per side, RMP 70KB x 3/3, See Saw 2-53KBs x 10 reps, RMP 70KB x 3/3.
Curl Grip Floor Press alternated with Chin Ups
Curl Grip Floor Press 115 x 5, 125 x 5, 135 x 8.
Chin Ups 8, 9, 10.
Jump Shrugs 3 sets 2-36KBs 2-53KBs and 2-70KBs all by feel.
Seated Calf Raises 3 sets.
Standing Calf Raises on Calf Sled 3 sets.
Circuit 2 runs
Upright rows- French Press- DB Curls.
UR 70KB x 10, FP 53KB x 10, DB Curls 2-40DBs x 5/5.
KB Pullovers on Swiss ball 36KB x 12, 53KB x 10.
Did not push hard or go heavy, this is the first week of this cycle.

[Dylan Thomas]

Crom and I started lifting at 4:40PM at S&H
Bench Press 140 x 5, 160 x 6, 180 x 4, 200 x 3, 210 x 1.
T-Bar row 80 x 6, 90 x 7, 115 5, 90 x 8.
Bar Bell Back Squat ( We suck at this right now, so today is much more about technique than weight.) In a cage 135 x 5, 155 x 5, 175 x 5. ( The weight was pathetic, but every rep was parallel or lower.)
Dead Lift 230 x 5, 280 x 3,3.
At this point, 3 friends joined in for some Kbelling.
1 Arm Swings w 36KB x 2 sets of 10/10
Cleans 53 x 5/5, 70 x 5/5.
1 Arm MP Ladder 1 ,2, 3, 4, 5 both sides, Reg and I both used a 70, the rest used a 53.
Unilateral loaded Front squat w/ 70 x 1,2,3,4,5, both sides.
Snatch Pull w/70 x 5, 10, 15, 20.
Swings w/70 x 10, 15, 20.

[Dylan Thomas]

I knew there was a reason I was feeling unmotivated the last couple of days, it's not the holiday, I was coming down with a cold.
Started to feel it last night and it was full on this am.
Bills to pay, clients to train and all, I can't take off.
I went to the drugstore, got some Airborne, some Zicam and some Theraflu.
Arrived at the gym and dosed up.
I trained my first client and then I felt a bit better.
On top of tht 2 fellow PTs were training and giving me guilt trips about not training since Tuesday.
I knew any kind of cardio was a bad idea ( That includes repping out, as this gets the respiration up and spreads the crap), but I did'nt want to do nothing as it's been sense Tuesday since I trained.
Heavy Singles to the Rescue
I warmed up with 1 set of Deads at 230 x 5, and another at 280 x 3, I also warmed up my RMP with 5/5 with a 53KB.
I loaded the Bar to 300# and set out a 70KB.
Alternated between the 2 drills
300 x 1 x 7 sets.
RMP 70KB x 1/1 x 7 sets.
2 Buddies showed up to train , so I ran them through a workout, and worked in here and there.
Snatch 70KB x 4/4 x 5.
Crush Curls 36KB x 10.
Windmill 70KB x 3/3, 53KB x 3/3 x 2.
KB Layups 70KB x 5 x 5.
At least I did'nt sit on my ass.

http://martialsrength@yahoo.com

[Dylan Thomas]

Chest/Upper Back

Bench 140 x 4, 160 x 5, 180 x 5, 200 x 3, 160 x 8.
T-Bar Row 90 x 8, 115 x 6, 125 x 5, 135 x 6, 115 x 8.
Incline KB Fly on Swiss ball 2-36s x 8, 10, 10.
Renegade Rows 2-70s x 5, 5, 5.

[Dylan Thomas]

Dead Lifts 230 x 5, 260 x 5, 280 x 4, 310 x 3, 340 x 1, 400 x failed, 370 x 1.
KB Front Squats 2-53s x5, 2-70s x 2,3,4,5.
This is the heaveist I have pulled in 2 years.
After the 340 blasted of the floor, I felt charged and attempted 400, but it did'nt budge. I dropped to 370 and it blasted the first few inches and then grinded in low gear to lock out.
410# PR by Jan 12!!!

[Dylan Thomas]

Snatch 36 x 10/10, 70 x 4/4, 5/5, 6/6, 4/4.
C&MP 53 x 5/5, 2-53s x 5, 2-70s x 2, 70 x 3/3, 2-70s x 1.
Pull ups 7,5,5,5,5.
Push Press 70 x 5/5, 2-70s x 5, 70 x 5/5.

My energy levels were up, but I just was not feeling strong today.
Perhaps the accumulation of Mondays Chest and Back, and yesterdays Dead lifts and Front Squats, along with the 2 absolute beginners I trained this week ( You have to demo the lifts a lot) has effected the CNS a bit.
We are going to do abs after Jujutsu tomorrow night, and then Hit CnJs and Barbell Squats Friday.

[Dylan Thomas]

Pyramid DLs w/70KB x 3 sets x 10 reps.
BarBell Back Squat 140 x 5, 150 x 5, 5.
KB Power Cleans (Dead from the floor) 2-53s x 5, 2-70s x 3,3,3.
KB Front Squat 2-70s x 3 x 3.
Stretch on the Swiss ball.

[Dylan Thomas]

12- 2PM Jujutsu- Breaking knife weilding limbs=)

2:30 - 4PM Chuck, Crom,Clay and myself all trained together.
See Saw Press 2-36s x 10,2-53s x 10, 10.
Cable Pull downs 170 x 8, 200 x 8, 210 x 7.
Curl Grip Bench Press 135 x 5, 145 x 8, 165 x 6, 145 x 8.
Bar Bell Curls 50 x 10, 70 x 8, 80 x 5, 70 x 10.
DryWall Buckets ( A KB DL into an upright row) 70KB x 10 reps x 3 sets.
Core Work
Jandas 2 sets of 5 reps
Bosu Planks 5 x 30 sec.
Japanese sit ups on Bosu 3 x 15
Bosu Med ball step ups by feel
Med ball overhead lunges on Bosu 16 per side
Press, Curl, Front raise, French Press on Bosu w/ med ball
Still ness drills on Bosu.

[Dylan Thomas]

4:45 - 5:50 PM
Bench Press 140 x 5, 150 x 5, 160 x 7, 170 x 5, 180 x 5.
T-Bar row 90 x 7, 100 x 7, 110 x 7, 120 x 7, 130 x 7.
Incline KB press on Swiss ball 2-36s x 10, 2-53s x 10, 2-70s x 4.
Cable Pull downs to the sternum 180 x 8, 200 x 8, 190 x 8.
Renegade Row 2-70s x 5, 5.
Seated Cable Row 200 x 12, 220 x 8.
8-10PM
Jujutsu- Fun with 550 cord, and Aiki.

[Dylan Thomas]

Snatch 53KB x 10/10, 70KB x 3/3, 4/4, 5/5, 6/6.
Dead Lift 230 x 5 (Clean Pull), Traditional 280 x 3, 300 x 3, 320 x 1, 350 x 1.
Front Squats 2-53s x 5, 2-70s x 2, 2-53s x 10.
Jerks 2-53s x 10, 2-70s x 3, 5.

[Dylan Thomas]

Mil Press, done in clusters. 36,53,70 KB x 1/1. 2-36s,53s,70s x 1. 36,53,70 x 1/1, 2-36s,53s,70s x 1. 36,53,70 x 2/2. 2-36s,53s,70s x 2.
Pull Ups 1,2,3,4,5,1,2,3,4,1.
Push Press 2-70s x 5, 70 x 5/5, 2-70s x 5.
2 Hand Open Palm Clean and Toss 70KB x 10 reps x 5 sets.

[Dylan Thomas]

Cardio for ADD.
Concept 2 Rower, 5 minutes @75% intensaty.
Stationary Bike 10 Minutes at target heart rate
Treadmill- 5 minutes up hill speed walking
5 minutes running
3 minute speedwalk.
3 minutes in the steam room
10 minute Joint Mobility and stretching.
I'll get my abs with the 2 clients I'm training later.
Jujutsu tonight.

[Dylan Thomas]

BB Cleans 120 x 1, 3, 1.
Cleans 2-53s x 5.
KB Power Cleans 2-53s x 5, 70 x 5/5, 2-70s x 3,3.
KB Power Clean and Jerk 2-70s x 3,3.
Dead Lift 230 x 10, 280 x 5, 300 x 3, 320 x 3.
KB Front Squat 2-53s x 10, 2-70s x 2, 2-53s x 10, 2-70s x 1, 2-53s x 8, 2-70s x 1.

[Dylan Thomas]

It has been a while since I have last posted, my DD log is current.

12Noon
10 minutes, medium to high intensaty on the elliptical trainer.
Then the following circuit
Push Press, Pull Up, Swings.
PP 70KB x 1/1, 2/2, 3/3, 4/4, 5/5.
PU 2, 4, 6, 8, 3 = 23 reps @b.w. of 206.
Swings 105KB x 10 reps.
Joint Mobility/Stretching 5 minutes
5 more in the steam room.

7:30 - 8:10PM

1 Hand Swings 105KB x 5/5
KB Dead Lifts 105KB x 10
Jerks 2-53KBs x 5 x 5.
Double Snatch 2-53KBs x 4 sets of 3 reps, 1 set of 4.
2 Hand Open Palm cleans 70KB x 4 sets of 10 reps, 1 set of 20 reps.
Swings 105KB x 5 sets of 5 reps, resting for 10 breath between sets.
Decompressions and stretching with a Swiss ball 10 minutes.

[Dylan Thomas]

O.K. the layoff is over.

Warm up Pull up, Bosu Push up, Free Squats on Bosu ladder 1,2,3,4,5,1,2,3.
Snatch 53KB x 10/10, 70KB x 3/3, 5/5, 5/5, 5/5, 3/3.
Windmill 53 x 5/5.
Disadvantage #1 of training where you work. People will ask questions, you have to stop and be nice because A. They could be a potential client and B. I don't think the GM would appreciate me telling people to piss off.
So basically I had to set this guy up for a session (See A) and then by then I had to split.
Oh well, Fun tomorrow at 0900 ( Cardio) Torture at 1300 ( Bosu Med ball ass kicking) and scientific violence at 1930.
_________________
"My week beats your year."- Lou Reed

[Dylan Thomas]

MA Cocktail

Grabbed my KBs, 3 Med balls and carried it all into the group x room at S&H.
I threw down 3 mats, a Bosu and put Sublime on the sound system.
WARM UP
Some Joint Mobility and some rolling on the mats 5 minutes
Shadow fighting w/Stick and tanto 3 minutes.
Squat and Press 2-36KBs x 5 - R/L Forward Roll.
Snatch 36KB 12/12 - R/L Forward Roll.
Squat and Press 2-53KBs x 5 - R/L Forward Roll.
MAIN WORK - Power development
Snatch 70KB x 4/4 x 5 sets - In between each set, I would do a forward roll R/L, then do an entry R/L, then 20 seconds of quick step plyos on Bosu. I would then mark the set in my journal, and go right into the next set. The idea is to work power development, but also do sport specific movements, and keep the heart rate and respiration elevated.
None of the activities is hard on their own, so you can perform good clean reps on each while doing a bit to burn in sport specific movements in between power movements.
Jerks 70KB x 5/5, 4/4, 2-70s x 3, 2-53s x 5RF, 5RF sets with 53KBs are done as Reciprocating Jerks, meaning as soon as the hit rack you blast the bells up again, paying attention to focus on power from the legs and hips, while maintaining good kazushi. (center and root), Again between each set of jerks, I did 2 forward rolls, did a combo drill at full speed, did 20 seconds of quick steps on the Bosu and then wrote it down. took a sip and went back to it.
Change tape to Slayer's classic Reign in Blood.
Renegade Rows 2-70KBs x 4 x 5 sets.- I went to do lunges with 2-36KBs, but I felt a weird pain in my hamstring when I came up from the first rep. It was not to bad, but I decided to take it as a warning and skip lunges, so I just did some shadow fighting between sets of RRs.
AB/CORE WORK
V-ups w/ 8# Med ball held b/t the feet and a 12# held in the hands, went to failure.
Janda Sit ups 2 sets of 6 w/ med ball between legs- Allows you to do a pretty damn good Janda with out a partner or Pavelizer. Also good for holding your guard.
Med ball push ups, at slow tempo 2 sets of 10.
Slowing squats w/ 12# med ball 2 sets of 10.
COOL DOWN
Farmers walk all the bells back to the other side of the club.
SHUGYO!

[Dylan Thomas]

1 Arm Swings 53KB x 12/12.
CnRMP 36KB x 10/10, 53KB x 5/5.
Pull ups 1,2,3,4,5,1.
CnRMP 70 x 1/1, 2/2, 3/3.
Pull ups 1,2,3,4,5.
Front Squat 53KB x 5/5, 70KB x 3/3, 53KB x 5/5.
Snatch 53KB x 10/10, 70KB x 6/6, 6/6, 6/6.
Incline Press on Swiss ball 2-26s x 12, 2-36s x 10, 2-53s x 10, 2-70s x 4.
Thruster (Squat thrust,KB push up,KB DL) 2-70s x 5, 10, 16.

4 Hours later, with a client Pull ups 1,2,1,1. 1,2,3,1. 2,4,1. 1,1,1.

2 hours later, 10 minutes of Randori.

[ironeagle6]

Dylan:

How do you like your KB training? Has it made a big difference in your powerlifts?

[Dylan Thomas]

Jan 14, 2006 EditDelete

JUJUTSU- 12-2PM Pins.
SNATCH 70BB x 5,3 80BB x 5,5.
50DB x 5/5, 60DB x 3/3, 70DB x 3/3, 80DB x 2/2.
OBSERVATIONS- Need to lean how to recover from a snatch with out dropping, or get bumper plates. The DBs at S&H are knurled and octagonal, this caused slight issues on the return.


Jan 13, 2006 EditDelete

Trying something out. I wanted to use the same drill. but with 3 different tools. A bar bell, some KBs and Dumbbells.
JERKS 2-53KBs x 5, 10, 5, 2-70KBs x 3.
90#BB x 5, 2-50DBs x 5, 95BB x 5, 2-55DBs x 5, 2-70KBs x 4, 110BB x 10.
Drop set 2-70KBs x 3 >120BB x 5 > 2-60DBs x 4 > 2-53KBs x 10.
120BB x 5.
10 Minutes throwing combinations.
OBSERVATIONS- I Found the Barbell to be the easiest to jerk, but I am not useing any kind of heavy weight. The DumBells are the hardest, because of the poor rack, and you have to use a lot of shoulder stabilization.

[Dylan Thomas]

Ironeagle6,

How do I feel KBs have helped me with my powerlifts?
Well, first off, I am not a powerlifter, so I don't use KBs to assist my powerlifts. I use the powerlifts to work in areas the KBs don't cover as well as the powerlifts do. Besides the fact that I am in the fitness business, my personal reason for lifting weights is to make me more powerfull, stronger, faster and resilient for Jujutsu practice and for the possibility of having to defend myself, or someone else in a violent altercation. I like to crush what I twist, smash what I hit, and slam what I throw. Resistance training, secondary to technique and combative specific training, helps me greatly in these areas.
The only powerlift that is a staple of my training is the Dead Lift, and yes I can say that I feel that all the KB work helps my DL.
Snatches, Cleans and swings, along with Windmills hit many of the same muscles used in the DL, so from an assistence stand point, I feel they help my DL to a degree, but I don't feel it's so much in any great load, but just what KBs do to strengthen the muscles and insertions involved in the DL.
Louie Simmons and Donnie Thompson see something in KB training that they are now using them in their training for Powerlifting, so it will be interesting to see how they view Kbelling in a couple of years, after having some time to make observations concerning KBs and PL.
I hope western sport scientist start dooing experiments with KBs,as the few studies on them were done by the Eastern Bloc. We need some westerners to show hard data about what many of us ( who have trained themselves and others with KBs) allready think KBs do for Strength, power and speed in an Athletic/Combative context.
People say their is no real scientific data to show that KBs can build explosive power and strength, they say that their main value is as a conditioning and rehab tool. Well I've seen enough improvement in myself, with a group of young soccer players I trained for more than a year and with many of my clients. I just lack a lab coat, a degree and a control group.

[ironeagle6]

I like to crush what I twist, smash what I hit, and slam what I throw.

Dylan, I like that attitude! :D

Thanks for sharing your thoughts on KB training.

David

[Dylan Thomas]

Ironeagle, I love your avatar.

Neuro/Limit strength work #1
Hammer Strength Pec Press 70#/70# x 5, 80#/80# x 4, 90#/90# x 3, 95#/95# x 2, 100#/100 x 2.
Dead Lifts 230 x 5, 280 x 4, 300 x 3, 310 x 2, 315 x 1. I know weak.
For spinal decompression, Hanging Leg Raises 5,5,10.

[Dylan Thomas]

Yesterday Afternoon
Conditioning for Jujutsu

2-3:10PM
We threw down the mats, put on some Clutch, and got to work
10 Minutes JM and stretching.
10 minutes CQC striking
10 min Attack drills.
10 min working from the clinch
Clean and Push Press, then 3 Osoto Gari L&R 2-36KBs x 12, 2-53s x 10, 2-70s x 5.
Snatch, then 3 Hip entry throws per side. 36KB x 15/15, 53KB x 10/10, 70KB x 5/5.
Renegade Rows and Rack hold twist and knee strike. RR 2-70s x 5 x 3, RHTKS 2-36KBs x 12 x 3.
LCCNJ relay 2-53s x 5 x 4 ( I go, Crom goes.
Med Ball Passing sit ups 1 set for 2 minutes
Jandas 3 sets of 3.
Rocking Squats into overhead press w/med ball 10 reps x 3 sets.
10 minutes stretching

8-10PM Jujutsu- Ukemi, grabs and choke defense.
_________________
Those who live by the sword, will be shot by those that do not.

[Dylan Thomas]

Active Recovery and because they just need doing.
Pull ups
BW (203) x 3, 3. BW +26# x 1,BW x 5, +26# x 1, BW x 5, +26# x 1, BW x 5. 2 minute rest
+30 x 1, BW x 6, +30 x 3, BW x 6.
A few sets demoing C& MP, Swings, and Suit case deads with a 53KB with 2 clients.
_________________
Those who live by the sword, will be shot by those that do not.

[Lorrie]

I like your new signature line!

[Dylan Thomas]

Neuro/Limit Strength Workout #2
Key Hammer Strength Pec Press = HSPP. Hammer Strength Lat Row = HSLR
DL= Dead Lift.
Warm Up HSPP 55/55 x 6. DL 230 x 5.
54321 Work Sets
HHPP 55/55 x 5, DL 280 x 5 Clean Grip).
HHPP 75/75 x 4, DL 290 x 4 (Clean Grip).
HHPP 80/80 x 3, DL 300 x 3.
HHPP 90/90 x 2, DL 310 x 2.
HHPP 100/100 x 1, DL 330 x 1.
HHLR 55/55 x 8, 85/85 x 6, 110/110 x 3, 120/120 x 3, 75/75 x 10.
Get Up Sit Ups 2-36s x 5, 5, 36KB x 3/3.
Hook Swings 36KB x 13, 53KB x 13.
Rack Twist 2-53s x 10, Overhead 2-36s x 10.
Spinal Decompressions

[Dylan Thomas]

Fri, Jan 20, 2006

A mixture of MA drills, Power/Strength/Conditioning Training. Music;Clutch
1-1:30pm - Counter Drills/Waza. We went at about 60% Intensity, but we kept it at a fast pace to get a little conditioning and stress out of it.
1:33-1:55
A. Power/Speed/Technical Integration
Dead Weight Snatch 53KB x 6/6, 3/3, 3/3. each rep as explosive as possible, without leaving the ground.
Dead Weight CnJs 2-53 x 3, 5, 5.
In between each set of Snatch, we would do 3R/3L throw entrys and set ups.
In between each set of CnJss, we would do Face Smashes on a striking sheild.
B. Strength/Power/Light Conditioning 1:58- 2:20 Music; Metallica " Master of Puppets"
Snatch 70KB x 5/5, 6/6, 6/6.
CnJ 70KB x 5/5, 5/5, 5/5.
CnRMP 70KB x 3/3, 3/3, 7/7.
Stretch.

7:30-8:45PM- Additional MA training, very light.

[Dylan Thomas]

12-2PM Jujutsu
Rear attack, all work done with a combat line of 8.

[ironeagle6]

Dylan:

I'm calling you when I need back up! :lol:

My early fitness days began with martial arts as a young teenager. I know that this instilled the discipline and mental concentration that I now enjoy as an adult.

It's fun reviewing your training posts - lots of hard work and commitment to the art.

[Dylan Thomas]

Neuro/Limit strength workout.
5 Minutes in the steam room.
5 Minutes Joint Mobility.
Dead Lift Clean grip 230 x 6, 250 x 5, 270 x 4. Traditional 300 x 3, 320 x 2, 350 x 1.
Hammer Strength Lateral Press 70/70 x 5, 85/85 x 4, 95/95 x 3, 100/100 x 2, 105/105 x 1.
Did 5/5 snatches w/53KB a few times during the day and with 2 clients. Approx 50/50 overall.

[Dylan Thomas]

1:45PM - 2:30PM
Warm up stretch 5 Minutes
We did the following Attack and Counter Attack drills in sets of 5, back and forth at about 40-65% intensaty and speed. We got to some more mat time and we kept our heart rates up.
Knife on Knife
Knife on Empty Hand
Sword/Stick on Sword/Stick
Club on Empty Hand
2:35PM - 3:05PM
SNATCH
warm up set 36KB x 10/10, 53KB x 10/10.
Work sets 70 x 10/10, 4/4, 6/6, 4/4, 5/5.
KB LAY UPS (2 Hand Open Palm Clean With a 2 Hand Jerk with release and capture)
70KB x 10 x 3 sets
SWINGS 70KB x 10, 15, 20.
Stretch on Swiss Ball.
1 1/2 Hours later Pull ups 1,2,3,4,5.

[Dylan Thomas]

CnRMP 70KB x 2/2, 3/3, 5/5, 3/3, 1/1.
Front Squat 70KB x 2/2, 2-53KBs x 5, 70KB By the Horns x 10.
Clean and Push Press 2-70KBs x 3,3 70KB x 5/5.
Renegade Rows 2-70s x 5, 5.

Lots of swings and snatches w/53KB through out the day with clients.

I only spent an hour in Jujutsu class, getting ready for TEXAS!

[Dylan Thomas]

Since I've been gone awhile, I'll just start with my new cycle post and DD log.

Dylan Thomas, KB/Fitness Instructor and Trainer
Martial Artist- Icho Yama Ryu, Aiki Jujutsu Nidan (2nd Degree Black) under David Lamond.
33 Years of age 5'11" 196#s

GOALS- Strength, power and the ability to sustain both. Health and longevity. KB/MA R&D.

CURRENT STRENGTH & CONDITIONING TRAINING - Power- Conditioning- Strength, in that order.
Mostly using KBs, with some Bosu and Med ball work, a little Free Motion work for Active recovery/regeneration, some running and what S&C benefits I get from MA. I'm leaving the Barbells out of it for a couple of months.
CURRENT MA TRAINING - Stripping down and building back up, lots of Ukemi, basic throws, basic locks, basic ground fighting and cross training in a different system.

Notes* Eating better, sleeping more.

Current Phase started March 27th,2006





Apr 09, 2006 EditDelete

Another beautiful Sunday in Va. no way I am training in the back corner of the Gym today.

4-5:15 PM in the park across from my home.

Part 1 A1. Squat and Push Press 53KB x 3/3 x 3, 70KB x 3/3 x 3
A2. Snatch 53 x 6/6 x 3, 70 x 6/6 x 3.
Part 2 Snatch 3/3, Jerk 3/3, Front Squat 3/3, Clean and Russian Mil Press 1/1 all with a 70KB in a circuit. I did it for 10 minutes, sometimes stringing them all together as a giant set and other times doing 1 drill, walking over to my son, 20 feet away and then going back to work.
Part 3 Liam wanted to ride the tire swing, Daddy needs to push him, so I set up in the sand, by his swing, and I would do Snatch-Press w 53K x 3/3, push him and then repeat ( I'd say about 10-20 seconds b/n sets. After 10 minutes he wanted to go in the house. I took him in and then returned to my workout
Snatch 53 x 8/8> 2Hand Open Palm Clean 70KB x 10 - 30 seconds rest
DARC swings w/ 53 x 10 > Flip Swings with 70KB x 10 - 30 sec rest
DARC Swings w 70KB x 20 > 53KB x 20
Jog 200 Ft to Tennis court, do 15 8 Count Body Builders, Then did leg overs with the tennis net, walked back to the KBs.
2Hand Open Palm Clean 70KB x 15 , then I helped a little girl we know get on the swing.
I did dorked around with some freestyle stuff with a 53KB for 3 minutes, then I ran for 10 minutes.


Apr 08, 2006 EditDelete

12-2PM Jujutsu
Throws, Attack drills, Anti knife, Club and Gun work and grappling drills.


Apr 07, 2006 EditDelete

Trained 20 Marines with KBs at 0600 at Quantico.
Between that, loading and unloading KBs and the 3 training sessions at S&H, I'll let that be the extent of training today.


Apr 05, 2006 EditDelete

1:45pm-2:05pm
Double Snatch 2-53kbs x 3, 3, 3 = 9
Clean and Mil Press 2-70s x 1, 2, 2, 3, 1 = 9

4:45-5:15pm
Windmill 36kb x 4/4, 53kb x 3/3, 70kb x 1/1, 2/2/ 3/3, 2/2, 1/1 = 9/9 w 70kb
Front Squat 2-70s x 1, 2, 3, 2, 1 = 9



Apr 04, 2006 EditDelete

4:55PM-5:30PM Quick workout with Chuck
Pull ups using an old Gi, then we used the Gi on the Cable Pull down machine for 5 sets.
Snatch-Press-Snt-Push Press-Snt-Jerk L/R w 53KB 6 xs in 10 minutes
Windmills w/53KB 3 L/R 6 times in 10 minutes
Snatch 70kb x 6/6, Jerks 70KB x 5/5 6 xs in 10 minutes.
7:35-7:50PM
CnMP 2-70KBs x 1/1 x 9


Apr 02, 2006 EditDelete

12PM-1PM
KBs in the park, 2-53s and 1-70KB, no logging just lifting. Presses, Jerks, Snatches, WIndmills, bent presses,Combo drills, just no squatting on Sun.
5:30-6PM Snatch-Presses, Swqings, SOS and Dracs with 53KB


Apr 01, 2006 EditDelete

We used a fist suit today, 3 guys took turns being in the suit and being hit by everyone.