Tuesday 1/8/08 – Martial Arts Stuff

445-515am

Chi Kung

shoulder, hip and knee circles – 30 reps of each in both directions

stand in ‘wu shi’ – 20 minutes

*I felt a tremendous surge of heat/energy up my legs into my hips and lower abdomen as well as from my finger tips up to my upper forearm/elbows.  It’s kind of weird because this is my first real experience with chi kung, although I studied Tai Chi in college and found I was very sensitive to chi when an exercise we were performing made me very nauseated.  I felt great after the chi kung today.  I am following the recommendations in Chuen’s “Way of Energy” and “Way of Power” – he recommends beginning with 5 min in wu shi then gradually building up to 20, however when I got to 20 I honestly thought I had only stayed in wu shi for 5 minutes.  I felt very grounded, and a very strong structure.  I was able to focus mainly on breathing deep from the tan tien and was able to keep my mind free of distractions.  This was a very good experince and I plan to do this every morning.

7-845pm

Martial Arts training – we did a lot of rolling (ukemi) and taijutsu today.  Spent a lot of time working on headlock excapes and jime’s (chokes).  Good training tonight.

Monday 1/7/08 – Max Effort Squat/Deadlift

340-355am

cardio – 5 min walk, 20 sec sprint/40 sec jog x 5, 5 min walk

7-8pm

1. ssb box squat -135×5, 185×3, 225×1, 275×1, 245×2

2. good morning – 135×5, 185×5, 225×3, 245×3

3. ghr – 1×12, 1×10, 1×8

4. grappler – 4×8+8

Derrick pressed the big stone overhead tonight.  That’s freakin’ strong stuff. 

Friday 1/4/08 – DE Squat, Bench Press, Deadlift

340am-425am

joint mobility

cardio – 15 min. intervals, 5 min. walk

martial arts practice – bag work – strikes, kicks, hanbo drills

10pm-1045pm

1. box squat – 205×2x6

2. speed bench – 135×3x6

3. speed deadlift – 225×1x6

4. long cycle clean & jerk w/24kg’s – 10 (2.5 min)

5. chin ups – 3×3

6. pulldown abs – 3×12

I have to chance things up a bit and condense my dynamic effort work into one day.  Going to try this a while and see what happens.  Since combines and pro-days are around the corner, and because we are opening up the commercial facility and moving into it soon, my time is disappearing VERY fast.  We’ll see how this split works.  Started working with a OLB from GA Southern this week on his pro-day prep, this kid’s going to be a beast – first time box squatting my way tonight and he nailed 535 off a parallel box with no suit, belt or wraps… More to come…

Excuses… What are yours?

Wednesday 1/2/08 – Max Effort Bench Press

Did a little stretchinng yesterday to ring in the new year. 

Here’s what I did today:

340am-420am

joint mobility

cardio – 15 min. intervals, 5 min. walk

martial arts work – bag work (strikes and kicks), hanbo drills, leaping drills, footwork drills

ab circuit – 7 drills for 15 reps each

7pm-8pm

1. 2-board press – 135×5, 185×3, 225×1, 245×1, 225×3x2

2. bb extension – 4×8

3. rolling db extension – 3×10

4. grappler row – 1×10, 1×8, 2×6

5. lat pulldown – 3×8

6. kb jerks – 35×10, 53×6x2, 35×10

I didn’t do timed jerk sets tonight as I was teaching a new kid we have training with us the technique and coaching while I was lifting.  Good session tonight with Malcom, Big Derrick and Miles.