Monday 1/21/08 – Conditioning and Squattin’

415-500am

joint mobility

chi kung – 30 minutes (wu chi, holding the belly, little nine heavens)

conditioning – treadmill x 2 min.; abs x 30 sec.; bag work x 2 min.; abs x 30 sec. (I did 3 rounds of this for a total of 15 minutes)

7-8pm – Squattin’ and overhead work

1. suspended good mornings (first workout for the Spud straps) – 135×3, 185×3, 205×2, 225×1, 275×1, 315×1

2. front squat – 95×5, 135×3, 155×2x2

3. kb jerks w/24kg – 12 (2 min)

4. military press – 1×8, 2×6, 1×12

5. ghr sit up – 4×10

6. yoke combo (i.e. shrugs and neck harness) – 2 sets of each

Alright, my schedule has forced me back to 3 days of strength training so I’m adjusting the template a bit.  Going to more of a big-3 for now.  M-F will be joint mobility and chi kung, m/w/f will be conditioning and bag work, t/th will be flow fit, and tuesday nights will be training at the Bujinkan Dojo.  Here’s the strength workout template:

Monday – squattin’ and overhead work (1 squat lift, 1 squat assistance lift, kettlebell jerks, military press, abs/yoke work/grip, and stone lifting when possible)

Wednesday – benchin’, tris and upper back (1 bench press lift, 1 bench assistance lift, tris, lats/upper back, abs/yoke/grip, and possibly 1-arm kettlebell jerks and swings)

Friday – deadliftin’ and other pullin’ and tuggin’ (1 deadlift, 1 deadlift assitance lift, chins, kettlebell snatches, abs/yoke/grip, and possibly stones and biceps)

Keepin’ it simple and full of apostrophes!

Derek was the freakin’ man on the good mornings tonight.  Sick stuff.  Malcom military press 225 strict.  Sick.  I’m weak as a kitten.