TUES. JAN. 19th Juijitsu 90 min. class
(Feeling really good lately. Did some teaching and grappling on the mats. I'm actually training like a real brown belt lately! )
WED. JAN. 20TH
Log Bar Power Cleans :
2 x 3 @ 105 lbs.
5 x 3 @ 135 lbs.
(30 - 45 sec. between 3's Dynamic Effort style low weight/reps, high sets for explosiveness a la Louie Simmons at www.westside-barbell.com . Cracked my front teeth on 1 rep!)
Enough of that $#!+.....
Weighted Close Grip (underhand) Chin ups:
Bodyweight (210 lbs.) x 5
+ 50 lbs. x 5
+100 lbs. x 5
+150 lbs. x5
(Went for another set heavier but not today! Walking around with a 150 lbs. bulky plate loaded dumbbell hanging from my belt and getting set on the chin up bar alone was a work out! Haven't done these in a long time heavy. Used to be a staple in my armwrestling training.)
Alternated in Superset fashion with.....
Suspended Push Ups x 25 (Bodyweight only. Done like Gymnastic Rings with my lifting chains hung from the hooks in the power rack. Grasping the cuffs clipped on the chains. I like these! )
Ab Wheel 1 x 3 minute round.
(Yes one of those old school wheels with the handles on the sides you roll forward and back from kneeling.)
7 different types of Planks held for longest time 1 set each.
(Push up top Position)
( Push up top Position with feet elevated)
(On Elbows and Toes Plank)
(On Elbows and Toes Plank with feet elevated)
(Suspended Chains Plank same position as the push ups earlier)
(Uneven Planks with 1 side higher than the other)
(Abs Seat: where you sit on the floor with your feet and back raised so your butt is the only part in contact with the floor. Picture the guy in the Guiness Book of World Records sitting on the flag pole and you'll get an idea. I call it THE IMPALER!)
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