WOD 100225 --OHS, SL SLDL, etc

Today I just needed a light workout.

My results:

• ran 1 mile 8:30
• 5 x 10 OHS 55 lbs
• 5 x 10 single leg straight leg dead lift (right)
• 5 x 10 single leg straight leg dead lift (left)
• 5 x 5 cleans from knees (45 lbs)
  

WOD 100224 BS & BP

5 rounds of:

• 3 x back squat
• 3 x bench press

I'm just coming back from a stomach bug.

My results:

• 275-275-275-295-295
• 205-205-205-205-205

I also added 3 rounds of:

• 5 pistols each side
• strict chin ups (10-8-8)
• close grip bench 135 x 8, 135 x 8, 135 x 10

I'm going to start doing a little more.

WOD 100219 SP & PU

I'm still strength training. The gains are not coming as quickly as I'd like. Maybe I am not hitting it often enough. Basically I get in 3 lifting workouts per week.

5 rounds of:

• 3 standing shoulder press
• strict pull ups

My results:

• 135, 155, 155, 155, 155
• 12, 10, 8, 8, 6, 5

I finished with a farmer walk around the gym with 75 lbs DBs, 2 turkish get-ups to each side with 75 lbs DBs, and then another farmer's walk around the gym. I'm happy with the workout but I didn't feel strong.

On a positive note, I can power clean 155 -- which I had to do before each set of standing press -- no problem. It used to give me trouble. Maybe all the dead lifting is paying off. Hopefully I can fit in a bench/squat workout tomorrow.

100218 jujitsu

we worked the same sweep, submission series from the guard we learned last week. its nice to get some consistent drilling. then we rolled. i got knocked around pretty good by a solid wrestler and then kirk dominated me on my feet. tough day for me.

WOD 100217 DL

5 rounds of 3 dead lifts.

My results:

• 135, 225, 275, 315, 315, 315, 335, 335

I felt rusty and my breathing was off.

jujitsu 100216

we reviewed take downs from the Russian arm drag and then we rolled.

i felt pretty smooth again today but I didn't go with anyone very experienced. Maybe that is the secret! But I worked off the bottom and then drilled the arm-across guard submission series.

jujitsu 100214

we worked a takedown series from the russian arm drag. this is the first time i can remember working takedowns in ju jitsu. then we rolled. i felt pretty good and went with some experienced folks. at the end i drilled the submission series from the guard, each set up and move 3x to each side. i'd like to keep it up all next week too.

WOD 100214 BS & BP

5 rounds of

• 5 back squat
• 5 bench press

My results:

• 275, 275, 275, 245, 245
• 205, 205, 205, 205, 205

My legs felt like jello after the 3rd set so I dropped about 10% weight and really concentrated on form. Looks like the Smith machine isn't doing it for my legs. Maybe I will add front squats or pistols to every SM squat workout.

W)D 100211 jujitsu

we continued the arm-across submission series from the guard:

• arm across, take back
• arm across, sweep
• arm across, sweep to arm bar
• arm across, sweep to arm bar to triangle
• arm across, sweep to straight arm lock
• arm across, sweep to straight arm lock to kimura to belly down
• arm across, sweep to straight arm lock to kimura to triangle with arms

then we rolled. it was a good tempo and i was hitting lots of submissions. it was a good practice.

WOD 100209 SP & pull ups

I did shoulder press and pull ups after ju jitsu. my pull ups sucked and i tweaked my shoulder a little. maybe i came back a bit too hard.

5 rounds of:

• pull ups
• press

Results:

• 10,8,7,6,6
• 135 x 5, 135 x 5, 135 x5, 135 x 5, 135 x 5
  

jujitsu 090210

we worked on a reversal, sweep, armbar, triangle progression from the guard. my thumb is messed up but my toe is better.

taking a week off

I'm going to take about a week off from lifting weights and jujitsu. I need to give my body some time to heal. (Thumb, big toe, etc.) I think I'm going to shoot for Tuesday Feb 11 as my comeback.