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
Yup, great idea. Good place for mutual support and learning. Amazed at how differently everyone trains.
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
2/11/11 Morning Kata and Dynamic Stretches (kick focused) leg/knee raises etc. Evening Karate Class 3/11/11 Rest Day
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?
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.
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..
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)
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
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
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
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"
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..
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!
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!