WOD:
FMA / MMA
Athletes:
Jack....... 2+ Hours
A helpful hint when training with wooden barongs, don't leave your support hand floating out there.... ever.
On a related note, it's amazing how hard of a hit you can take without breaking your hand. Don't take my word for it guys, I strongly recommend experimenting for yourselves.
Dear Gawd Please Let Me Rest Day
"Do not wait for ideal circumstances, nor for the best opportunities; they will never come."
-- Janet Erskine Stuart
WOD:
21 - 15 - 9 of:
- Shoulder Press @ 65#
- SDHP @ 53#
- Box Jumps
- 400m run
Athletes:
Sean........ 14:12
Jesus....... 14:16* (SDHP @ 35)
Jack........ 13:42
Right, I love working out with these guys. Seriously, they're just animals. I think each of them would rather let their heart explode rather than give up for one minute. It's just really something special when you're busting your ass, hustling like not tomorrow only to look back and see one of these guys is actually making time on you. It really forces you to dig deep and make sure you leave nothing in the tank.
Don't let the numbers fool you, it was closer than it looks. What was really amazing was that on the last round we could both visibly see Jesus pulling us in. One or two more rounds and this guy might have just caught us.
WOD:
21 - 15 - 9 of:
- Ring Pull Ups
- Ring Dips
Athletes:
Jack........ 8:22
Ok, first the bad news, I'm actually 3 second slower than last time on this WOD. Now the good news, it still sucks and I still feel like I'm dogging it but I actually managed to finish without suffering too badly. Who knows, maybe it's not that impressive but after the previous week and feeling a bit slow and sore from recent WODs, I actually felt ok with my time. I might just be dreaming, but if I had a few days of rest I seriously think that I could nail this WOD in under 8 minutes. Now... when's the last time I've had a few days of rest before cherry picking a WOD?
Right... here's to dreaming.
WOD:
Turkish Getups:
1 rep each side @ 18#
1 rep each side @ 26#
1 rep each side @ 35#
1 rep each side @ 44#
1 rep each side @ 53#
1 rep each side @ 70#
5 reps each side @ 53#
Athletes:
Sean.......... Max @ 70# (single set)
Jack.......... Max @ 70# (single set)
Sean got introduced to the Turkish Getup today. I think he likes it. It's one of those movements which seems complex and requires a little bit of attention, but when you get it and start using your body as a cohesive unit, it really feels great. It's not easy, it requires focus, it's a little scary but it sure as hell is fun.
Sean is a strong guy. He's not small by any means but even for his size he's a strong man. We're talking potential firebreather here.
Rest Day
"Discontent is the first step in progress. No one knows what is in him till he tries, and many would never try if they were not forced to."
-- Basil W. Maturin
WOD:
3 Rounds (NOT for time) of:
- 20 Pushups
- 20 Air Squats
- 20 Dips
- 20 Russian Twists
1 minute rest between movements
&
3 Round - each for time-
- 100 Jump Ropes
1 minute rest between rounds
Athletes:
Jack........ @ 25# = R1: 37 seconds, R2: 37 seconds, R3: 36 seconds
Ok, so this was a little different but what's a WOD without the continuously varied portion, right? The idea wasn't to create an aerobic compilation of movements but rather to put some strength to work. It worked, more or less. The more was definitely on the pushups and dips, the less was on the air squats, which weren't loaded enough. I think 50 air squats would have been the way to go here. 20 pushups was perfect and 20 dips was pushing it a bit too much. The russian twists were done with a 25# plate and again, 30 would have been a better number.
The 100 jump ropes for time did the trick. It's difficult not to slow down each round and 1 minute is barely enough rest. I can see an entire workout ladder being made from this which would work pretty damned well.
Ok, enough experimentation... tomorrow's a rest day.
WOD:
FMA / MMA
Athletes:
Jack....... 2+ Hours
We did some nice work in FMA, got to pull out the pens and try some applications. We've learned a few things, more testing is required.
MMA with the guys was fun but it's been a while since I've drilled getting punched in the gut. I'm a little "tender" today.
Getting old sucks.
Rest Day
"Tennis is a perfect combination of violent action taking place in an atmosphere of total tranquillity."
-- Billie Jean King
WOD:
3 Rounds of:
- 20 Bench Dips
- 20 Pushups
- 20 Knee Hugs
- 400m Run
- 100 Jump Ropes
Athletes:
Sean........ 14:19
Jesus....... 15:16
Jack........ 16:28
Damn, this was a good workout. I mean a can't breath, can't talk, think I'm going to die workout. Whooo baby, just the kind of thing I like on Saturday morning.
We started out with some warmup deadlift progressions since the guys are still working on their forms and baseline strength development. Just 3 work sets since we didn't want to burn out just yet. A little unweighted press work while everyone got rested for the WOD and then it was time to hit the ground running.
Let me tell you, Sean is one tough competitor. I had him through the first round but once we got to round two he just blew me away on the push ups. I managed to stay on his heels but by the time we got to round three he used the pushups as a spring-board to get some distance. I did everything I could but I just couldn't come close to catching him. Jesus wasn't far behind and I think he's gunning for both of us. Good group here.
Man that was fun!
