Hext's Training Log

Discussion in 'Training Logs' started by hext, Oct 31, 2011.

  1. hext

    hext Valued Member

    31/10/2011

    Morning

    Karate practice - Kihon, Combinations, Pairs ( but solo haha ), Kata x2

    Evening

    Three rounds for time of:

    Overhead squat, 15 reps 15kg
    15 L Pull-ups
    Split-jerk, 15 reps 45kg
    15 Knees to elbows
    Hang clean, 15 reps 45kg
    15 Back extensions with 10kg

    My overhead squats are terrible....anything of a load and my arms come forward, I assume it's a ROM issue
     
  2. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Nice to see another training log. Definately MAP's best addition this year.

    Thanks for posting hext.
     
  3. nekoashi

    nekoashi Valued Member

    Yup, great idea. Good place for mutual support and learning. Amazed at how differently everyone trains.
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Nice work on starting the log and on the workout! :)
     
  5. hext

    hext Valued Member

    1/11/11

    Morning

    10 Minute morning run (with the dog)

    Karate practice - Kihon x5 , Combinations x3, Kata - (Pinan Sandan) x1

    Evening

    7 Rounds of:

    7x Handstand Pushups (against a wall)
    7x Thrusters 45kg
    7x Knees to Elbow
    7x Dead-lift 85kg
    7x Burpees
    7x Kettlebell Swing (American)
    7x Pull Ups

    so yeah,The 49 Thusters the biggest killer..but it was my favourite ;)
     
    Last edited: Nov 1, 2011
  6. hext

    hext Valued Member

    2/11/11
    Morning

    Kata and Dynamic Stretches (kick focused) leg/knee raises etc.

    Evening

    Karate Class :)

    3/11/11

    Rest Day
     
  7. nekoashi

    nekoashi Valued Member

    Great job starting a log. Which style of karate do you train?
     
  8. hext

    hext Valued Member

    Thanks Nekoashi!

    It's called "Washinkai", developed primarily out of Wado but draws from the four main styles, developed by Sensai Chris Thompson and is recognised as a complete style by the JKA, what about yourself?
     
    Last edited: Nov 4, 2011
  9. nekoashi

    nekoashi Valued Member

    Matsubayashi Shorin Ryu, a very old traditional style of Okinawan Karate. Our system was founded by Okinawans who came to the states under the direction of Shosin Nagamine. As long as you have a good sensei, the style is secondary imho.
     
  10. hext

    hext Valued Member

    I completely agree, Luckily I found some very good articles here on MAP before I started looking into what martial arts and following the advise of this forum.. I found an 8th Dan Instructor who happens to be technical director of the English Karate Federation and quite well respected..
     
  11. hext

    hext Valued Member

    So.. I think I've up'ed my training because of this log! Which is a nice side effect!

    04/11/2011

    Seven rounds of:

    5x Burpees
    10x Boxjumps
    45x jump rope

    Then for time:

    25 weighted sit-ups 10kg
    1x Progression Muscle-up (jumping, rings at shoulder height)
    20x weighted sit-ups 10kg
    2x Progression Muscle-up (jumping, rings at shoulder height) Muscle-ups
    15x weighted sit-ups 10kg
    3x Progression Muscle-up (jumping, rings at shoulder height)
    10x weighted sit-ups 10kg
    4x Progression Muscle-up (jumping, rings at shoulder height)
    5x weighted sit-ups 10kg
    5x Progression Muscle-up (jumping, rings at shoulder height)
     
  12. hext

    hext Valued Member

    5/5/11

    Day

    6hr Hike

    Night

    Four sets

    25x Russian Kettlebell swings 24kg
     
    Last edited: Nov 5, 2011
  13. hext

    hext Valued Member

    6/11/11


    Morning:

    4x Rounds

    2x 16kg Turkish get up (right)
    2x 16kg Turkish get up (left)
    8x Pull-ups
    12x 16kg Snatch > Burpee
    16x Toes to bar

    Evening:

    Kihon
    Kata

    Then,

    45x 24kg Russian Kettlebell swing
    45x 12kg Dumbbell Bent over Row (right)
    45x 12kg Dumbbell Bent over Row (left)
    45x Situps
     
  14. hext

    hext Valued Member

    7/11/11

    Morning

    1 Mile run

    Kata

    Evening

    3x Rounds

    30x Wall Ball Shots 10 ft
    30x Squat Snatch 20kg ( for technique )

    8/11/11

    Five rounds:

    Kihon

    10' Rope climb, 3 ascents Using only arms
    10x Toes to bar
    21x Walking lunge steps with 20kg plate held overhead
    Run 400 meters
     
  15. hext

    hext Valued Member

    9/11/11

    75x kettle bell swings 24kg

    Karate class

    10/11/11

    3k Run

    75x kettle bell swings

    Mobility workout

    11/11/11

    2km Run

    4 rounds of:

    11x hang snatch 35kg
    11x Burpees
    11x thrusters 35kg
    11x pull ups
     
  16. hext

    hext Valued Member

    12/11/11

    Kata

    30x Sumo Deadlift High pull 32kg
    30x Push-ups
    30x Dips
    50x sit-ups
    50x jumping pull-ups
    50x back extensions
    50x Box Jumps 20"
    10x Turkish get-up Left 20kg
    10x Turkish get-up Right 20kg

    13/11/11

    Padwork & Heavybag 30mins
    Sparring 20mins

    7x rounds of:

    9x Deadlift (70kg)
    12x Push-ups
    15x Box Jumps 24"
     
  17. hext

    hext Valued Member

    14/11/11
    Rest Day ;) Although I did literally have to stop myself from swinging a Kettlebell.. first thing..

    15/11/11

    8x Thruster for MAX weight one rep: 50kg, 55Kg,60kg,65kg,70kg (Failed as didn't reach full extension), 70kg, 72.5kg..

    Very happy with this!! 10 more kg to get my bodyweight!!

    Followed by 3x Rounds (Apporox 20mins) of Kettlebell/Bodyweight Workout

    15x Sumo Deadlift 24kg
    5x Pull-ups, 10x Press-ups, 15x Squats
    15x American Kettlebell swing 24kg
    5x Pull-ups, 10x Press-ups, 15x Squats
    9x Kettlebell Snatch 24kg
    5x Pull-ups, 10x Press-ups, 15x Squats

    The last 3x Round workout was bloody good fun!!

    16/11/11
    Karate Practice
    &
    Karate Lesson (tonight)

    I need to practice more karate...I should have at least practised Kata on my rest day! Oh well at least the log is highlighting where I need to improve/adjust..
     
  18. Sylverstorm

    Sylverstorm Valued Member

    That looks like one awesome, but tough workout! :)
     
  19. hext

    hext Valued Member

    17/11/11

    Rest Day

    18/11/11

    Hectic day at work and evening out meant I missed my gym session...so Just:

    100x 24kg Russian Kettlebell swings
    2km Run

    19/11/11

    Hike with the dog 6hrs

    20/11/11

    6 rounds of:

    1 minute of box jumps
    1 minute of 20kg sand bag clean
    1 minute of Battling Ropes
    1 minute of Pull ups
    1 minute of Sledge hammer slams
    1 minute of Sumo deadlift highpull 32kg
    1 minute of rest in-between each round

    then

    20 mins pad work

    followed by

    Six rounds of:

    5x pull ups
    10x press ups
    20x American kettlebell swings 24kg
    100m Run/Sprint/As Fast as possible after the above!
     
  20. hext

    hext Valued Member

    21/11/11

    Kihon, kumite, kata combinations and shadow boxing

    Just over an hour, focusing on technique

    22/11/11

    12 rounds of:

    5x dead lifts 120kg
    12x pushups
    10x box jumps

    So yep..60 dead lifts!! Booyah!
     

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