overhead squats and push pull training

Today it was good to be back at it. Absolutely in love with my Vibram 5 Fingers. Especially for oly lifts. Wow. Went in last night to a regular class just to see if i still knew how to deadlift after all the rolling. Felt pretty good. Felt great again today too. My fingers and wrists feel jacked from all the rolling but i'm still loving it. Nathan says we need to be in better condition so i'm going to try to not neglect anymore workout opportunities.

Warmup: 5 minute row easy pace

Then:
30 m lunge (facing forward down facing backwards back)
30 m lunge w/ oly bar in rack position (facing forward down facing backwards back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)

Then: 4 rounds
4 OHS

75/95/125/135/

Then: 4 rounds

Pull 45# of chain 30m
Sprint 30 meters
Hold 25# slam ball locked out overhead while 3 other partners do same thing
Pull 45# of chain 30m
Rest

Then: 4 rounds lying on back:

12 med ball throws @ 8'
8 med ball throws @ 10'
4 med ball throws @ 12'

14/14/14

slackin on posting.

i realized i haven't posted in a while. while in mexico, i worked out all days but 1. However, i was trying to avoid the computer so i never posted. In mexico we did some great workouts. Glad Melissa had some creative workouts for us to do with limited space and equipment. We did some great workouts. One of my favorites was a 250meter lunge walk warm up. Since i've been back, my only exercise until today has been jiu jitsu rolling. Its been quite the workout. Today was my first workout with weights since i've been back. I went to 24hr fitness early and did my first workout using my new vibram 5 finger shoes. I really really like them and look forward to more workouts with them.

20 front squats @ 45lbs
3 x 10 back squats @ 135
3 x 6 back squats @ 225
3 x 4 back squats @ 275

2 x 8 bent over rows at 135lbs
2 x 10 bench press at 135lbs

Wasnt a great workout by any stretch but I was happy just to make it in and test drive the new vibrams.

Jits 11/27

worked on arm locks and guard passes in warm up.
Did some position training and then moved on to a 30 minute straight roll. Oh my goodness, that might have been one of the hardest workouts of my life. I felt really really good today. No pain. Just lots of sweat and lots of movement. Nathan said i improved 20% since last time. He reminded me to be playful. As an adult, we're aware when we don't know what we're doing and we become hesitant to try things. As a kid, if we're thrown into something, we don't know that we don't know anything and we just have fun trying. i'm trying to get into that space and i think it paid off. I had a great workout and i think i made a lot of improvements in my form. Tomorrow, i'm taking the day off from Jits but will train in the gym. Then we'll be back at it on Sunday. i think an occasional day off is good for the muscles, the joints, but also lets a lot of the information settle in too. Similar to how Dr. Gary got his first muscle up just by thinking about it for 24 hours, i've improved moves just by thinking about them a lot. ok, i'm babbling so its time to sign off.

Jits 11/24

Had a great session with Nathan. He taught me a few more sweeps and two more chokes. One choke i don't think i'll be able to use on most folks because of my short arms but i think it should be fun to try at least. We set out to do a 33minute straight roll during this session. I thought my knee cap came off at 28 minutes in and was in horrible pain. Fortunately, the pain was pretty much gone by morning. I was so relieved. The pain was so bad at the time, i was pretty certain something bad happened. I've been a little embarrassed because, i'm the only one who's been getting hurt during these things and i've never been "that guy". I've never broken a bone, sprained an ankle, or anything like that. So to be the guy who leaves every night with a minor injury is strange. Fortunately each injury has been very very minor and quick to recover from. I'm really enjoying the Jits since it gives me another thing to use my fitness for. I want to stay consistent with my early morning sessions as well since they provide me such an excellent foundation for everything else i do. What i love about Jits is the more i suck at it, the better the workout. kind of like swimming. If you're a good efficient swimmer, swimming can become almost effortless. If you're an inefficient swimmer, 100yards can seem like the workout of a lifetime. Jits feels like it might be the same way. In the beginning, you compensate for a lack of skills by just trying to muscle everything. After 30 seconds on the mat, I was barely able to breath and was drained of energy. As i learn more survival skills, i can conserve a little more energy. i'm very much enjoying the entire process. I'm not in a rush to be great at it. I'm happy to have another activity to challenge me and add to my training regimen.

Jits 11/23

Had a good session with Nathan and Ben(and Ben Jeffers too). Little Ben had some street moves he snuck in while dad wasn't watching. I think my adams apple is forever bruised from one of his street moves. Dont think he'll have to worry about bullies on the school yard. This session felt pretty good. Its funny how you start out and you have absolutely no moves and you're told to "do it". As an adult, its strange to do something knowing that you have no idea what you're doing. Each week, i feel like one concept solidifies. Each week becomes more and more fun. Feeling less sore after each session now too which is good. Been seeing Joanna weekly for massage work though which has helped a ton!

back squats

after rolling for a while, my joints and muscles have been killing me. was happy to move some weight again today.

Warmup: 5 minute easy row

Then: Back Squat warm up

Then:
3x5 BS @ 165#
3x4 BS @ 185#
3x3 BS @ 225#
3x2 BS @ 255#
6x1 BS @ 285#

Then: 30/30/Rest 2 minutes/Improve each interval

Frog hops: 24/30/36/47
Situps: 15/16/17/19

11/11/09 Jits

Rolled for an hour with Nathan. Worked on slow roll and guard passing. Tring to use less muscle and more technique. Difficult to do when your bag of tricks is empty and all you have is strength. Trying to reach a fatigue point that is near complete failure so that I'm forced to not rely on strength.  Really enjoying it. Mainly because my waistline is shrinking from it. I think I've lost 8 pounds since this all started.  I drove to gym this morning to join Ben and John but somehow I missed them. I swore it looked pitch black inside so I went back home after sitting there for 20 minutes. Sounds like I missed a pretty good workout. Darn. Maybe I'll get into the globo tomorrow to do something. Then rolling with the boys tomorrow. Running the muddy 5K on Saturday that John let us know about. That should be fun.