Posts Tagged ‘mixed martial arts’

CT – Randomness

Activity: CT
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~650 (including other activities)

2013-02-10 bfm

2013-02-10 HRM

2013-02-10 mets

2 set

20 x KB Swings
5mx2 Bear crawls Resisted
8ps x Gob squat to OH lunge
10ps x Rolling Pistol
5x5m x KB lateral Shuffle

2set

10 x FF tyre flips + jumps
12 x MB slam
10 x TRX pushup
10 x KB over under
100x skips

2set
10 x wrestler sit out
10 x abs roll out
10 x MB around the legs
10 x KB windmill
boxing combos

NOTES: took a bit longer than it should have but i am recording some video in the middle so it’s a little hard to keep it quick. I would estimate this would take about 32 mins all up. The tyre is about 40kg so it’s not HEAVY but it’s still a good workout.

tyre

Small CT session

Activity: CT
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~250 (including other activities)

2013-01-27 bfm

2013-01-27 hrm

2013-01-27 mets

Session:

3 x

20x KB 1 arm swings
8PS x KB TGU
5ps X Rolling Pistol
10 x KB circles
50 x Mt Climbers

3x

10 ps x KB SOTS press
20 x KB Ribbons
5 x DB man makers
10 X MB passes
100 x Skips

Notes: Quick session. I need a rest i pretty much was dead on the second set. Even with the lighter kettlebells. My Rear delts are fried and what did i pick to focus on today? Shoulders.. what an idiot. Took way longer than it should have.

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.

CT – Variety

Activity: CT
Training Partner: Matt
Calories intake: 2710 cal
Exercise calories: 400 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr

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

2 set

10 x KB Clean and press (back shoulder)
10(ps) x KB circles (core obs)
15 x Wall Hold + KB lift (legs delt)
10 x TRX Y delt raise (delts)
10(ps) x KB windmills (core lat obs)
10(ps) X KB lunge
Skipping x 100

3 set

5 (ps) x Turkish get up (whole)
10 x KB Ribbons (Shoulder)
10(ps) X KB row (back)
20 (PS) X KB one handed Swings. (chest core)
10 X TRX walk outs. (lats back)
1/5 Shuttles with KB (legs shoulder)

1 set

10 x Focus pad combos
20 x Impact crunch
20 x crunch and punch
10 X Flat stand boxing + Push ups
20 (ps) x round kick
20 x TRX mountain climber.
30-30-30 boxing

Damage
: NONE (spine feeling heaps better)
Notes: Almost 30c with 80%+ humidity made the air like soup today. So today was tougher than usual. Sweating my anus off. Still good session overall even though we didn’t get at least 3 sets of each. Trying to keep the session to 45 mins. I miss these session where i’m pushed to puking points. It’s been a while. Back to it soon after bulky bulk ends.

CT – KB domination.

Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs

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

5 Rounds

100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.

NOTES:

Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!

CT randomness

Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO

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

2 Sets

10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds

1 Set

8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick

2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.

NOTES:

I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.