Cardio/Recovery

Flowfit #2 14:30 AHR 131, Max 145, Min 98, Rec 2
Shadow boxing / stick drills ~5:00
Jump rope fartlick style ~16:00 AHR 167, Max 177, Min 119, Rec 25 (175-150)

Class

Warm ups
JKD 15min
Wing Chun 15min
Kali 15min

ICT 8 Redux

Watch set to go off every 2min
10 x (3 pull-ups, 5 med-ball slams, 8 burpees, 10 jumping jacks, rest ~1min)
AHR 159, Max 177, Min 65, Recovery 177-161 16
-Burpees done with push-up this time.
-First 6 circuits were moderate. Last 4 were hard.
-Reps can be upped on everything but very little on the burpees. The push-up portion was slow on the last two circuits.

Later:
Ab circuit: 3 x (Standing ab wheel partials x 5, side planks x 30s, kneeling ab wheel x 10, rest 1min)

F' around

The Maxwell Challenge
(16kg KB Clean and Press, OHS, Windmills, Snatch) x 10l/10r
No setting the KB down
Circuit 1. 5:48, MHR 166, AHR 149, MHR 67, RHR 158-138, 20
Circuit 2. 4:13, MHR 173, AHR 163, MHR 118, RHR 170-154, 16
Circuit 3. 4:05, MHR 179, AHR 167, MHR 128, RHR 176-164, 12
-Weighed in at 165 today so I didn't feel bad choosing 16kg over 24.
-C&P's were no prob, a little fatigue in the shoulders during windmills though.
-After the first circuit I decided to stop pacing myself.

Cardio/Recovery

15min Flowfit #2
6min jumprope

ICT 8

Failed Work Capacity 101
Watch set to go off every 2min
8 x (3 pull-ups, 8 med ball slams, 10 burpees, 15 jumping jacks, rest the remainder(~1 min)
-Min HR 92, Avg 156, Max 174, Recover 173-160
3 x (10 KTEs, side planks 40sec, rest 30sec)
-ICT 8 was scheduled for 10 rounds but I was dickin around with the timer for the first few sets and have no idea what the rest was on them. Will repeat ICT 8 in a few days for 10 round 20min with 3 pull-ups, 5 slams, 8 burpees, and 10 jjs to see how we do.
-Hams and glutes a little sore from yesterday. I'm thinking I should take a full rest or cardio before and after a heavy leg day.

LB

Warmup: DS / Jump-rope / a few goblet squats and face the wall squats
A1. Squat (135, 155, 175, 205) x 5, (225, 245) x 3
B1. DB Split sq 15 x 3s x 10r
B2. Band GMs green + yellow x 3s x 12r
C1. Hammer curls 30 x 3s x 8r
C2. Neck curls 25 x 3s x 15r
D1. LCCJ 24kg x 1:30/1:30 - AHR 157, Max 168, Min 129, Recover 168-144
Time: 54min including warmup
-Squats were in good form. Focusing on driving through the traps and keeping the weight on my heels remedied my hips rising faster than the bar.
-Low back felt fatigued in B1/2
-LCCJs were slow but smooth.

Upperbody

Dynamic stretching and jump rope
A1. Press 55 x 5, 75 x 5, 95 x 5, 115 x 5, 135 x 5
B1. Pull-up BW x 3s x 6 r
B2. One arm DB BP 50 x 3s x 10r
C1. Rear delt raise 15 x 3s x 10r
D1. LCCJ 1:30l / 1:30r AHR 156, PHR 167, MHR 126, Recovery 167-144
-135 x 5 has to be a PR. 5th rep started fast, came to a screeching halt at eye-level then, fast up to lockout.
-Left a few in the tank on pull-ups and left a lot in the tank on BPs.
-Meant to go for 2 / 2 for LCCJ but form started to go to shit.

Cardio/Recovery

22min rope easy with a few sprints double unders and junk
AHR 156, PHR 169, MHR 74, Recover 166-143
-Legs a little worked from the previous two days.

ICT 7

Dynamic stretching
50 Burpees w/o the push-up (20, 10, 5, 5, 5, 5)
-3:27 HR avrg 155, max 166, min 100, recovery 166-160
Tabata push-ups from the knees / BW squats (20sec pu, 10sec rest, 20sec sq, 10sec rest) x 4
-HR avrg 166, max 169, min 137, recovery 165-156
Ab circuit - 3 x (crunch x 10, LHS x 10, plank 40sec, rest 30sec)
JS Green band for legs and low back
JM for upper body and back
-Legs and back felt a little worked from yesterday. Noticeable at the end of the burpees and squats.
-Switched to push-ups from the knees after the first couple sets. Regular push-ups were not at an anaerobic pace.
-Planks were nice and painful.

LB

Dynamic stretching / jump rope
A1. Squat 115, 135, 155, 205, 225 x 5
B1. Bulgarian split squat 10lbs DB 3s x 10r
B2. Band GMs green and yellow 3s x 10r
C1. LCCJ 24kg 2 x (1min / 1min )
45min

-Hips were starting to rise a little too fast on reps 4 and 5 with 225. Overall 225 was not a prob.
-B1 and 2 got my back tired but not difficult.
-LCCJ set separated by a few minutes. Lost signal with the HRM on the first set. HRM on a bench to the side of me seems to be the ticket. Avg HR 157, Max 175, Min 117, Recovery 27 (174-147).

ICT 6

ICT 6 / 2
8 x (50 rope turns, 5 clapping pu's, 8 med ball slams, 10 lateral jumps over med ball)
13:08
Avrg HR: 162, Peak 176, Min 99, Recovery (1min): 176-164, 12bpm

-Assuming a max HR of 190, 162 is 85% and peak is 92%. This is about where I should be effort-wise.
-My recovery rate is dismal and needs work. Will play with breathing stuff on recovery.

Upperbody

Warmup: DS, Shadow boxing, Rope
A1. Press 45, 65, 85, 105, 125 x 5
B1. Pull-ups BW x 3s x 5r
B2. One-arm BP 50 x 3s x 8r
C1. Bent-over laterals 15 x 3s x 8r
D1. LCCJ 16kg 2:30l/2:30r

-125 was heavy but it went up smooth.

Class

Class @ the Magda Institute:
10min warmup: Rope, push-ups, static stretching - easy
20min JKD stuff: Mostly jab and low kick work with focus mits
30min Kali stick stuff: Basics with basic footwork

Class was easy. My technique can always improve though. Should have worked out this morning. The class was not challenging in the conditioning or strength sense.

Cardio/Recovery

Tricepts were still sore this morning so....

20min rope

ICT 5

ICT cinco dividido dos
15 x (Burpees x 5, Chinnies x 5, Hindu Sq x 5, Push-ups x 5, Rest 30-60sec) - 20min
Rest 3min
Kneeling ab wheel 3s x 12r

-Decent job pacing on ICT. Could possibly crank out a couple more circuits though.
-Ab wheel was hard after the ICT. Big pump in the tricepts.

LB

Warmup: Dynamic stretching and jump rope
A1. Squat 95, 115, 135, 155, 205 x 5
B1. Split squat BW x 8, 12, 15
B2. Band GM Green x 12, 15, 15
C1. LCCJ 16kg 2:15/2:15
Time: 30min

-Squats were easy but 205 started to feel heavy. Can't remember the last time I had any weight on my shoulders.
-Add weight to split squats and a yellow band to GMs
-LCCJs were nice and relaxing.

ICT 4

5 rounds (burpees x 5, lunges x10, hindu squat x 15, rest 30-60sec) ~8min
5 rounds (ring pull-ups x 3, power-overs x 6, greenband high-pulls x 5) ~7min
rest a few min
3 rounds (KTEs x 5, sidebends 16kg x 10, tuck hang x 30sec, rest 30-60sec)
neck raises 16kg x 3s x 8r
Total time: 35min

-Good burn in the quads from the first circuit.
-Debating changing exercises on the 2nd circuit. Maybe sub body rows for 5 reps and clapping push-ups for 10.
-The ab circuit hit my forearms just as hard as my abs. KTEs should probably be done on a different day than pull-ups.
-16kg is too much on the neck harness. Need higher reps.

Upperbody ME

Warmup: DS and JR
A1. Press 45, 65, 95, 115, 115 x5
B1. Pull-ups 10, 5
B2. OADBBP 50 x 3s x 8/8
C1. Bent LR 15s x 3s x 8
D1. LCCJ 16kg 2min l /2min r
Time: 35min

-Need to rethink the weights on the presses. 45, 65, 85, 105, 125 next week.
-First set of pull-ups were to establish a max. 10 solid reps. I think anything more would sacrafice form.
-50 for One-am DB BP was a good weight.
-LCCJs seemed long.
-As a side note my pecs were still a little sore from the ICT the other day.

ICT 3

Deck of cards
-used half the deck. Red cards = burpees, black = push-ups.

14min
Ab circuit: 3 x (10 leg raises, 40 chinnies, 30sec side planks, rest 30sec)

-Next time I either need to count out the cards or do like I did before and divide each card by two. The half deck was heavily in favor of push ups and I started failing on them about 3/4s of the way through. Mad pump in the chest and tris though. Burpees done minus the push-up.