Today did some calisthenics.
Did the solar/warrior series first. A good/challenging warm up.
Ate a beanut butter sandwhich. Wait around 20 minutes and go on with the rest of my workout.
Horizontal pulls. 4X20-25 reps. (Need to get access to a pullup bar. )
Jack knife pushups. 1x8, 1X10
Hand stand pushups. 1X6, 1X7, 1X7.
Hand stand shoulder shrugs. 2X20
Handstand walks. walked for 5 minutes.
Boat pose. 3X20 seconds. did double crunches in between sets of Boat pose.
Head stand holds/ reverse leg lifts. 1x30, 1X45 secs, 1X15 secs.
elbow lever holds. 3X45.
Wide arm dips. 3X5
Diamond pushups with leg in the air. 2X10.
Then finished it off with the 100pushup challenge.
5 sets of 25 pushups. 1.5 sets were with Diamond pushups and one leg in the air.
Came from swallow cliff today. Forest preserve with the huge amount of stairs 100+. I went all out today for a pre karate session warm up. I felt like I was going to die. I almost threw up 2-3 times. My chest was just on fire, and my ass was so sore. Ass and hamstrings. God. Worst. cardio. ever. Went up and down 7 times.
But I’m glad I did, tells me I need to work on my interval cardio more.
After that I went to some hills and did my usual drills of going up and down them in front stance and such. This time I had some friends with me and taught them some basic karate. It was cool.
Didn’t workout at all today, so I decided to do some yoga before bed time. Did something called a solar practice. Started out easy with simple sun salutations. Then came a fairly difficult warrior series. Boat poses, chair poses, and all kind of crazy poses. It was pretty hard, but awesome! Gave me a good challenge. I feel pretty pumped after that, hahaha. I’m going to do it again then do some basic karate stuff. Oh dolphin pose too, can’t forget dolphin pose. That shit is hard.
Did more forest karate today. Instead of alone I did it with my usual class. It was pretty good. Also really fucking hard. hahaha. Did some stair runs on the swallow cliff stairs. Then did some general hiking. then found hills and did drills up and down them. Then did hill sprints, kata, and sparring.
After we were done with everything we did some special sparring scenarios. Double teams and triple teams. When we did the 1on1 sparring I was fairly tame, had some decent technique execution. But when we did the double and triple team…I went fucking crazy. It was awesome. I was moving so fast and all my attacks had a lot of power behind them. I managed to fend off everyone on the triple and double team drills, with no problems almost. It was strange, even though I was moving so fast and hard, I was still very focused and accurate. IT felt as if all the training I had been doing up to this point was connecting together.When I was one of the people attacking the first person it didn’t change, I tore them up, hahaha. No one was able to fend me off, it was AWESOME.
One thing that helped me in this drill was keeping everyone in my peripheral vision and of course planning attacks out ahead of time in my head. Hits to the groin, solar plexus, eyes, throat, nose, etc. What really helped was my speed, it was overwhelming. I attribute that to my increased daily punching and kicking practice, and my recent explosive workouts.
Anyway I’m doing this again on friday. Can’t wait.
Warmed up with Yoga and jump rope for 25 minutes total.
The regular cleans are starting to look good. Doing Wendler 5/3/1 with them. It’s a good program.
I think within a week or two I’m going to test my power cleans and see how much they go up. Should be a lot.
Front squat. Decided to up the weight slowly with these. Using a 5X5 program.
Jump squats: 3X5.
Then I did a bodyweight circuit. 5 dips, 5 close grip pullups, 10 diamond pushups. Did it 3 times.
Just got done doing some katas and some punches and palm strikes on my heavy bag. I am TIRED. Any type of full explosive movements really sap energy from you. I think I’m done for the night
P.S: still keeping up with my usual tree striking.
Some of the exercises I did here are difficult to explain so I’ll post a video to show you what.
DId some Yoga to warm up.
JAck knife pushups. 1x10, 1x8.(warm up for handstand pushups)
Handstand pushups. 1X5,1x6,1x7. MUCH STRONGER with the handstand pushups.
Handstand pushups shoulder shrugs.(sound weird? here is the video to show you)
Did various calisthenics conditioning. Here is the video. I did the 2nd and 3rd exercises. http://youtu.be/TjVtIK4rq3c
Then I did elbow dips. 3X4. THen I maxed out on regular dips on the last set.
Did some elbow lever training and straddle planche training.
After that. I went to a friends house. Decided to run there after I got off the bus. Ran 3/4’s of a mile in 5:00 minutes. With a 3 L bottle in hand, and a bookbag on my back. Solid.
Came home after hanging out and maxed out on regular pushups. 68.
After did some diamond pushups with one leg up in the air. Switched off legs.
Then did some core work. Toe touchers, oblique crunches, weighted crunches. bicycles, some knee to elbow touches in a pushup position.
And thats it.
DId karate practice. Lots of kata practice. Various punching and kicking drills. Hitting my heavy bag. Body conditioning. Tree striking.
Had a full ass day today. So I ended up doing my workout late.
Warmed up with lots of mobility drills and dynamic stretching.
Rebound jumps(repeated vertical jumps while touching the ceiling, for speed)3X10
tuck jumps( knees tucked) 3X6
CLap pushups. Did lots of variations. First 4-5 sets were my usual combos where I clap once, slap my thighs, and clap again before my hands touch the ground again. Did 3-4 reps in a row for each set.
6-7 sets were just regular clap pushups for a burn out. 25 straight the first time. 15 the second time.
butt touching jumps( jump in the air and touch your but with your heels.) 3X6
Knee driver jumps( sit in a lunge position and drive your knee up while jumping off the other leg.) 3x4(each leg)
Clap pushups. 2X5
Long jumps. Did a bunch of different variations
Measured out 13-15 feet and did 3 smaller bounds within that distance around 3 times.
Then did 2 bounds within that distance twice.
Then I did all out single power bounds. Got 8 feet 8 inches, second time 9 feet 5 inches. Third time got 10+ feet. 4th-5th time got in the 9 foot 5-7 inch range again.
Did some core exercises and stretched.