Archive for the ‘Power and Conditioning (Fitness, MMA, Martial arts)’ Category

CT – CF KB cardio session

Activity:  CT
Training Partner: NA
Calories intake: 2540
Exercise calories: 430

Session

Todays session:

2 Sets:

20 Kettlebell swings
20 box jump, 24 inch box
20 Burpees
20 MB wall balls or partner up throws
Run 400 meters

3 Sets:

15 x MB slams
10 x MB pass and Sprawl
Sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100x skips

DAMAGE:

NOTES: Good Session. Was sweating pretty hard at the end.

Small CT

Activity: KB
Training Partner: NA
Calories intake: 2,690
Exercise calories: 279

Session : KB

10 SETS:

40x Kb Swing (20L/20R)
10x Ab rollout (on knees with 1 second pause at full extention)

* = Increases
~ = Decreases

DAMAGE:Chest infection slight.

NOTES: Coughed alot so took this nice and easy. Nothing to report as it was pretty easy. No stress session

CT cardio death!

Activity: CT / Karate
Training Partner: BEN
Calories intake: 2701
Exercise calories: 385

Session : Ct session followed by sparring class

10 Burpees
1 KB Suitcase dead lift
1 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Then

9 Burpees
2 KB suitcase dead lift
2 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Continue until you have 1 burpee and 10 KB deads and Slams.

NOTES: Tough little session. Took about 25 mins all up i didn’t actually time it. Feeling a little vomitty towards the end. As for class we are working on working with knee placement of you are getting into a situation where your legs have come together with an opponent where you are basically shit to shin. Using that to take the leg out.

CT – KB and cardio

Activity: CT
Training Partner: NA
Calories intake: 2905
Exercise calories: 308

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Set-

20x Kb Swing
5ps x KB T getups
5PS x KB windmill
10 x KB Ribbons
1Min spint

3 Set - 3rd set double everything

10 x Bag slam
10 x GNP bag combo (10-1 punching)
10 x KB renegade ROW
10 x box jump (60cm)
100x Skips

2 Set

1min Plank (normal and X)
10 x 5 stage leg raise
10ps x MB around legs.

NOTES: Not a SUPER hard session but it does get the cardio going.

CT – Beginners Session 30 mins

Activity: CT
Training Partner: Carissa
Calories intake: 2850
Exercise calories: 280

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 set:

20 MB Slam (arms , chest , back)
20 MB Start Throws (legs, Chest , arms)
20 MB Wall Throw (shoulders , arms)
20 MB Reach and Grab (core , lower core)
5m 1/5 shuttles

3 SET:

20 Kb Swing (Core Shoulders)
20 KB row (BAck, tris)
20 KB figure 8’s (shoulders back)
20 KB lunge (legs)
10m Bag carries x 5

NOTES: Short and sweet session. Workin with less fit person so the times are a little slow.

CT – Small Conditioning

Training Partner:: NA
Calories intake:  2780 cal
Exercise calories:  380 cal

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3x

20 x Kb Swing
10ps x Rolling pistols
10ps x MB woodchops
10 x KB Turkish get up
12 x Burpee + MB slam
10 x TRX walkout
Skipping (100 turns)

3x
10 x TRX chest press
10ps x MB reach and grab
10 x Heavy bag slams
10 x Wrestler Sitout
10 x GNP combo (side control , mount , punch side control)
5 x 10m latteral shuffle

10-1
60cm box jump
control bag elbows

NOTE
: Need to increase that cardio conditioning, Session was good although i need to pick up the pace a bit.

 Damage: Hip flexor popping during MB reaches. Have to get this checked out very soon. Causing issues in my right hip.

KB Conditioning Session – Back to it!

Training Partner:: NA
Calories intake:  2780 cal
Exercise calories:  302 cal

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 set:

50 x mountain climber
20 x medicine ball slams
20 x Medicine ball side slams
10 x KB circle
100 x rope turns

3 SET:

20 x Kb Swing
20 x KB row
10 x KB figure 8’s
10 x Lateral burpee
(no rest between set)

2 SET

20 x 60cm box jump
10 x up down planks
10 x DB T-pushups
100x MB toe taps
15 x Bag slams

NOTE: It has been approximately 3 months since my last actual CT session. Very surprising outcome. I am using much heavier weights but i am getting gassed earlier than usual. Time to ramp the training back up i think. I have new equipment my new 8kg medicine ball is actually a sand ball. So no bounce and the weight shifts inside the ball so it’s a different beast to use.

PROTIP:  Having oatmeal and milk before training is a bad idea.  Had to have a mini 2min break at 19min due to almost vomiting.

CT – New beginnings

 

Training Partner:: Dion
Calories intake:  3602 cal
Exercise calories:  350 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr

2 set:

20 Bag Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
10 x TRX pushup
3 x ladder circuit

3 SET:

20 Kb Swing (Core Shoulders)
10 KB row (BAck, tris)
10 KB figure 8’s (shoulders back)
10 KB lunge (legs)
No rest between set

2 SET

10 x kick punch boxing combo
20 x crunch and punch
20 x Box jumps
100 x  boxing combo

NOTE: Had a small toilet break (needed) during the second set of the second round.  wasnt a hard session but we are easing dion back into it.

2012 NEW year CT

Activity: CT
Training Partner:: NA
Calories intake:  2653 cal
Exercise calories:  306 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr

3 Set

25 x Kb Swing
20 x TRX One arm row with torso rotation
10x Lateral Burpees
5 circuit x Bag slam / GNP / Side control / GNP / Side control
10 x bag slams

3 Set

10 x Ladder Lateral Pushups
20 x Bag crunch and punch (elbow)
10 x Lateral Burpees
10 x TRX PLYO pushups / MB figure 8’s
Ladder circuit (3 circuit)

2 set
10 x 5 stage leg raise
10ps x MB around the legs
10 x KB circle
10 x MB Russian twist
Ladder circuit (5 circuit)

NOTES:
 Way to bring in the new year. A humid CT session. A little disappointed in this session . I am going heavy with the weights but dying during the endurance parts. So i am going to have to change the training up a bit. Try to get 2-3 cardio sessions  a week in. Only short ones. 20-30 mins. Plus a regular CT schedule.  I am slow during the ladders too so i need to get the legs moving fast. Good session to start the year and show where i need to improve and be less lazy in the endurance.

CT – KB Shoulder focused.

Activity: CT
Training Partner: NA
Calories intake: 2543 cal
Exercise calories: 298 cal
Motivation level : High
Energy Level: High
Sleep – 9+ hr

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

40 x KB SWINGS
15 PS x KB Snatch
10 ps x SOTS PRESS
5 ps x KB TGU
20x Renegade ROWS

3 Sets

20ps X KB around the world.
6 ps x KB circle
10ps x KB Side delt raise
10ps x KB Diag Chops
5ps x Pistol squat

3 Sets
15 x KB High pull
10 x TRX Pushup / Y DELT PULL
8ps x KB Gun slingers


Damage
: Groin , possible injury doctors appointment on Monday.
Notes: Short Session today focusing on shoulder work. Was a damn humid day again its been raining all night. So much sweat my shins were sweating.
Notice my ab / groin injury during the push ups. So I’m going to get it checked out Monday. So dead lifts are off the cards until the all clear.