endurance--long trail run

Old Lime Creek Road, north to south, with the DMT long run crew. 11+ miles, time 1:51. Probably one of my fastest times at that distance. Mostly downhill, with a multi-mile uphill in the middle.

Great run, but my right foot is now sore again. Avg HR 146.

circuit

At the park at lunch:

10 x KB push press @ 53 (5 each arm)
10 x box jump
15 x decline pushup
20 x ball slam @ 20

3 rounds. Time 9:14.

40 pullups, misc sets.

circuit

Jog to playground
10 x pullup
20 x triceps pushdown @ purple band
10 x knees-to-elbows
Jog to blocks
10 x KB step-up @ 53
20 x decline pushup
10 x KB push press @ 36 (5 each hand)

4 rounds. Time 23:27. The pushdowns made a nice cardio break, but I think next time I do something like this I'll leave them out.

endurance--short road run; fight club

CR314, 5.5 miles at lunch at ~75% MHR target. Avg HR 142. Time 53:44.

After work: kickboxing + no-gi BJJ. Sparred with Josh, who probably has the best standup there, to get some coaching. I need to be much lighter on my feet and try to stick and move more.

circuit

At the park at lunch. Decided to vary the routine I've been doing the last couple of weeks to hit more weight and more upper body:

10 x box jump @ mid-thigh
10 x KB step-up @ 53 (5 each leg)
10 x ball slam @ 20
10 x decline pushup
10 x KB push jerk @ 53 (5 each arm)
10 x KB towel curl @ 36

5 rounds. Time 23:27. This didn't feel quite as taxing cardio-wise as the other routine, but I wasn't able to go as fast with the additional weight.

40 pullups @ sets of 5-10.

endurance--long trail run; misc strength

Ran Jones Creek to the Pinkerton Flagstaff intersection in the AM. I had planned on doing the whole loop, but as soon as the temperature got above freezing, it started turning into a mudpit, so I turned back. The trail was also in poor condition due to cattle grazing. Approx 1850' climb, 2 hours 13 minutes. Slow & easy.

In the afternoon: misc pushups, triceps pushdowns, ring dips, KB towel curls, etc.

circuit--"Jonesworthy" (almost); fight club

Did Jonesworthy, but I was going by memory on the reps:

80-64-40-32-16-8 x air squats
40-32-20-16-8-4 x KB swing @ 36
20-16-10-8-4-2 x pullups

I got everything but the 3rd round correct, which should have been 50-25-12. My time was 17:53, which would have been a 4-second PR. Probably ought to add at least 30 seconds or more. Still, not bad for not having done it in a long time, and I felt good through the whole thing, like I wasn't going super hard.

After work:
Kickboxing + no-gi BJJ. Kickboxing class was lots of light sparring. BJJ was lots of clinch wrestling and rolling. I skipped most of the rolling because I didn't want to reinjure my knee; just did one light round.

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit; endurance--short trail run

At the park at lunch:

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 13:57. 8 seconds slower than last time.

20 pullups, a few sets of KB towel curls.


After work:
Ran the long Raider Ridge loop, 59 minutes. Felt good--new Brooks Cascadia shoes were OK, made my feet a bit sore at the beginning.

endurance; short road run

38:45 on CR314 at lunch. Just an easy run to test out my tweaked knee. Felt OK, but not perfect. About 4 miles.

SAR

Technical training at Vallecito Gorge. Physically pretty easy, but very interesting.

Right knee is still fairly sore from Thursday PM.

upper body strength-endurance

Knee is a bit sore from yesterday and time was short. Worked a circuit of:

12 or 8 x pullup
30 second plank hold
12 or 6 x towel KB curl @ 36 or 53
20 x triceps pushdowns @ purple band
15 x face pulls @ purple band

4 rounds.

fight club

Kickboxing + no-gi BJJ at DMA.

An exhausting night. We warmed up in the standup class, then went straight into about 4 x 5-minute rounds of Thai-clinch knee sparring. Then 4 x 5-minute rounds of light full-MMA sparring with boxing gloves. I then went a couple of extra rounds of light clinch and ground sparring with Corey, with MMA gloves.

In the BJJ class we had a bunch of conditioning, with sprawl/frog-jump sets and 8-count bodybuilder burnout sets. Worked a little technique on attacking the back from turtle, then rolled.

circuit; fight club

At the park at lunch:

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 13:49. 52 second improvement.

10 x pullups
20 x triceps pushdowns @ purple band
3 rounds, untimed.

I'm starting to do the band pushdowns because the powerlifters say it will protect your elbow joints. I figure if it works for monster bench presses maybe it will work for BJJ and such.

Evening:
Gi BJJ class at DMA. I definitely still perform quite a bit better with the gi than without, despite all the no-gi work of late.

endurance; short road run

5.5 miles on CR 314, at lunch. Felt good. Time 50:20. Avg HR 148.

endurance--short road run; circuit; rep work

40 minute run on CR223, recovery pace. Approx 4 miles. Rested for 5 mins or so, then went into circuit training:

20 x sledge hammer swing on tire (10 each side)
12 x tractor tire flip
21x or 15 x KB swing (see below)
20 x band wood chopper @ purple band (10 each side)

4 rounds, untimed.
1st and 4th rounds were 21x 36# KB swing, 2nd and 3rd rounds were 15 x 53# KB swing.

2 hand KB towel curls:
12 x 36#
3 x 8 @ 53#
12 x 36#

Towel triceps pushdowns:
2 x 20 @ purple band

circuit

In the garage.

10 x 4-count punch combo on Spar Pro + pushup
5 x pullup
5 x ring dip
10 x KB towel swing @ 53

Uncounted rounds, but at least 5, probably 7. There was a HUGE thunder/hail storm in the middle that made me lose count--it was so loud in the garage it almost hurt.

circuit; fight club

At the park at lunch.

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 14:41. A 82 second improvement over last time. Interesting how improvement in the circuit workouts comes fast, and I lose it fast.

Finished with 50 (no-kip) pullups on the playground equipment, in sets ranging from 5 to 16. There's a lot more grip work involved in holding onto the bar at the playground.



After work: MMA + BJJ

In the kickboxing class we worked light full sparring with takedowns & MMA on the ground. Tons of fun, definitely tiring. Sparred briefly with a fairly new guy w/o much conditioning, worked him pretty good. Got smoked by Chris.

In no-gi BJJ we worked a lot of clinch stuff. Excellent class.

fight club

Kickboxing class then no-gi BJJ.

I really need to start doing better shoulder pre-hab work. Josh hits like a car wreck and it's painful on my shoulders to even hold the pads for him.

In BJJ I am suddenly hitting lots of heel hooks off the butterfly guard. Interesting. Also nailed a ugly kimura off turtle bottom, like Chris showed me last Saturday. I also hit an omoplata sweep into a back-spin top triangle. Didn't get the submission, but it was cool to finally get that combo to work.

endurance; long trail run

East Creek trail, and surrounding area. Started at the base of the FS road, ran up to the trail head. Missed a turnoff at one point and ended up running over to a gate at one of the ranches. Turned back and eventually got back on the East Creek trail.

Excellent trail, a well-kept secret. Felt pretty good the whole way. Took quite a few breaks for scenery, one to talk to an outfitter.

Total time 3:05. Avg HR 130. Probably about 1750' of climb--had to adjust the Suunto at the beginning. Unknown distance.

circuit

Kim gone for the day, so I did circuit training at home with Ian--it was great, he was chasing me around and yelling encouragement.

Part 1:
5 pullups (strict)
5 ring dips
6 KB swing snatch @ 53 (3 each arm) for 3 rounds, then 12 x KB swing @ 53 for 2 rounds
5 tractor tire flips
10 KB push press @ 36 (5 each arm)
5 tractor tire flips

5 rounds. Time 16 minutes.

Part 2:
4 count Spar Pro blast + pushup, 5 reps
tire drag sprint (garage to top of driveway, walk down) @ tire + 45

5 rounds, untimed.

fight club

Private no-gi BJJ lesson w/ Chris at DMA, followed by kickboxing class.

Worked on turtle position bottom, guillotine into chinstrap sweep, attacking the back with a kimura grip, escaping from reverse kesa gatame.

circuit

Same as Tuesday.

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 16:02. Decent improvement.

Various traverses on the overhead bars at the playground.

2 x asymmetric farmer's carry @ 53 + 36.