Unsilent Death

Get this. Listen to it. Rot your brain.

UPPER BODY DAY

Band Pull Aparts:

I, T, Y x 20 x 3

Overhead Press: Done with minimal rest.

45 x 10

45 x 10

65 x 10

65 x 10

95 x 10

95 x 10

115 x 8

115 x 8

Pullups:

10

+25 x 10

+25 x 10

At this point I grabbed one of the V grip handles you'd use for cable rows and tossed it over the bar. The idea here is to pull yourself up to the bar so that your chest touches the bar, your body being somewhere between parallel to the bar and 45 degrees. Basically a close grip pullup, helpful for pulling a leg in on a wrestling shot. Unfortunately the only pullup bar at Lexen is a bar duct taped to a rack, just next to the top bar on the rack. Not much room, but I tried to make it work.

Gorilla Pull Ups

V Handle Pullups:

4 sets of 10

Standing KB Press: One arm at a time.

(12kg x 10 ea) x 2

(16kg x 10 ea) x 2

25kg x 8 ea -> 12 kg x 20 ea

Shrugs:

135 x 20

135 x 20

185 x 20

225 x 10

JM Press:

95 x 8 x 3

Gripper:

2 plates & 2 quarters x 20 +20s hold

2 plates & 2 quarters x 20 +20s hold

2 plates & 2 quarters x 20 +20s hold

Neck Harness:

25 x 50

45 x 10

45 x 10

New Fall Headwear!

OCSA Training

Is going swimmingly. Had to miss Wednesday night's Sumbission Wrestling class for Sara's birthday, but I was able to make it in on Thursday. Although everything is brand new to me considering its the opening week of the new gym, Thursday was uncharted territory for me. We started at 6 with BJJ, moved onto MMA at 7, and then Boxing at 8.

The MMA class was mostly situational drilling, like starting on the bottom of Referee's Position and fighting off attacks from the back, and conditioning. One of our guys, Chris Farrington, has a fight in two weeks, so half the guys sparred with him for 4 rounds while the other half focused on conditioning. We kit kettlebell swings, ring pullups, body squats with medicine balls, jumped rope, and sparred No Gi.

By the time we hit the Boxing class I was pretty tired and hungry, I'm not used to going more than a couple hours without eating something. For future reference I'm going to need to bring a shaker cup with whey powder if I want to really blast a 3 hour block. Colin Bumgarner, our Boxing coach, is an 11-0 pro who holds the Ohio and Indiana Heavyweight title belts. He guided us through some light shadowboxing, simple combinations, and super light sparring. Although I went into the class knowing next to nothing about boxing, I left with what I feel are solid building blocks going forward. Colin is an amazingly positive and clear cut coach, and if I felt myself improving over the course of our initial hour, I can hardly imagine how helpful he'll be going forward.

Positive Mental Attitude.