strength/power, upper body

Pullups:
2 x 5 @ bw
5 @ +25
3 @ +35
3 @ +45
3 @ +55
3 x 3 @ +70
2 @ +70

Dips:
2 x 5 @ bw
10 @ bw
5 @ +35
5 @ +45
5 @ +55 -- shoulder pain

Pushups
12 @ +25
10 @ +35
12 @ +25

endurance--short road run

4.4 miles on CR314. Time 43:10, avg HR 145.

circuit; "11" aka "louder than 10"

Gym Jones workout:

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds. Time 14:20.

Finished with 3 rounds of 5 x straight-leg raises + 8 x KB press @ 35 (each side).

circuit

10 x pullups
5 x ring dips
10 x goblet squat @ 35
10 x box jump on tractor tire
10 x sledgehammer swing on tractor tire (5 each side)
10 x decline pushup
tire drag
10 x KB snatch @ 35 (5 each side)

for 21 minutes. Didn't count rounds.

endurance; short road run

CR314, 5.5 miles. Time 52:52, avg HR 144. Felt good.

Insane week at work--first workout since Tuesday.

endurance--short road run; fight club

CR314 at lunch. 41 minutes. Cut it short; feeling sluggish.

After work:

Hard kickboxing/MMA/BJJ. Lots of sparring, drilling, conditioning. I was wiped.

strength--upper body

Warmup: 5 x pullups, 10 x pushups, 15 x air squats. 3 Rounds.

Weighted Pullups:
5 @ BW+25
3 @ BW+35
3 @ BW+45
3 @ BW + 55
3 @ BW+65
3 x 2 @ BW+70

alternate sets with dips:

10 @ BW
2 x 8 @ BW+25
3 x 6 @ BW+35
2 x 6 @ BW+40

endurance; intermediate trail run

Animas City Mtn with Kim. Kept HR below 150. Avg HR 135, 1500' climb. ~6.5 miles. Time 1:25. Right foot sore again after the technical downhills.

endurance--short road run

5.5 miles on CR314. Time 53:43. Forgot the HR monitor.

strength/power

Warmup: 3 rounds of 5 pullups, 10 pushups, 15 air squats

Front Squat @ 135 or 145 + 5 x standing broad jump
DB Floor Press @ 2 x 65 or 70 + 5 x plyo pushup

Rest between rounds.
Uncounted rounds.

endurance; short road run; fight club

5.5 miles on CR314. Time 54:08. Avg HR 147.

Evening: BJJ w/ gi at DMA.

strength; upper body

Pullups:
5 x bw
5 x bw
5 x bw + 25
3 x bw + 35
2 x bw + 45
1 x bw + 55
1 x bw + 65
1 x bw + 80
1 x bw + 90

Dips:
sets of 10, alternating with pullup sets

Weighted pushups @ +35: 5-6 sets of 6-8

ECQC 1&2

Took ECQC 1&2 from CD in Denver. 3 day course. Great stuff.

circuit; "Big Five 55"

From Dan John via Gym Jones, with substitutions as necessary per equipment:

Big Five “55”
Floor rPress @ 2 x 55# DBs
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time: 28:18, including breaks for equipment availability. Harder than it looks--I haven't felt this fried in a while after a circuit workout.

fight club

Forgot to take any workout clothes to work today. :-(

Evening: gi BJJ at DMA. Fun to roll in the gi from time to time--much more deterministic.

BJJ

Private class with Chris. Worked on no-gi butterfly guard and guard passing.

strength

Deadlift, work up to 1 x 245, fail at 265

DB floor press, many sets at 45, 55, 65.

fight club

Kickboxing + no-gi BJJ at DMA. Felt pretty good tonight--I seem to perform better in the evening without a hard workout at lunch, imagine that...

circuit

5 x pullups
10 x pushups
15 x squats

17 rounds in 19:20. Didn't push it particularly hard--I am feeling tired but didn't think I could justify a full rest day.

circuit/strength; fight club

20 x KB deep DL @ 53
20 x decline pushup
20 x KB push press @ 35 (10 each arm)

3 rounds, time 8:57.

4 x 5 KB towel deep DL @ 53 + 35 (switching sides)
3 x 8 each side KB bent row @ 53

misc KB towel curls.

The double KB towel deep DL is pretty interesting. Good grip work, and asymmetric.


After work: kickboxing + no-gi BJJ.

circuit; "11"

A Gym Jones workout, aka "Louder than 10":

5 x ball slam @ 20
10 x decline pushup
15 x KB swing @ 53

11 rounds. Time 15:41. This workout is harder than it looks!

Finished with 5 x 5 pullups.