Tag Team, Power Endurance, Fighting

50218

By: Gym Jones

NOV

17

Monday


Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
2x (1-6) Pull-up Ladder
Then:
“Tail Pipe”:
P1: Row 250m
P2: Hold 90# Sandbag
3 Rounds


Workout:
KB Complex Part I:
10x One-Arm Swing (each arm)
10x RTW (both ways)
10x Figure 8 (front-to-back)
10x Figure 8 (back-to-front)
10x Goblet Squat
10x Push Squat
3 Rounds @ 25# KB
Then:
30/30 Push Press
Then:
10-1 Burpee Ladder


Workout:
3x3 minute rounds Shadow Boxing
Then:
5x3 minute rounds sparring
Then:
100x Push-up
200x Sit-up


Notes:

“Tail Pipe”:
Maximus = 6:00 (with help from “W”)

KB Complex, 30/30:
Maximus = 30/30 using 2 x 30# DB (25, 20, 20, 20 reps)

Shadow Box, Spar, Push:
Maximus

It is going to be a difficult week. We participate in all of the seminar “activities” and when combined with regularly scheduled fight training this should make for an interesting week. I suspect that three-a-days will not contribute to a good level of recovery and that dietary habits and sleep will have to be on point to keep the intensity of training sessions at a meaningful level .

30/30, Burpee:
MFT: I managed to evade "Tail Pipe" this week, having done it last week and the week before during the seminars but I volunteered for the 30/30 Push Press to see if using Josh's "gravedigger" strategy could put me over 100 reps. So I dug the hole deep during the first round and tried to hang on. Two weeks ago I paced myself and hit 96, today I went hard early, died late, and did exactly the same number of reps. Nothing to analyze or over-analyze here, I'll accept that 96 with 2x20# is a solid limit for my current fitness. No drama, it's a snapshot. The 60 Burpees we all did as penalties for the inattentive actions of a few reminded me of all the hours spent on the bike, and that specificity has a price. Hell, everything costs something.


The clip below illustrates the Knee Jump. It's not a "how to", instead an FYI.

We use the wrist roller to drag weight across the floor so the shoulders do not become the limiting factor. Shoulder strength limits the load one can roll with arms held in front of the body and the weight suspended from such long levers.

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