Magnesium Carbonate, 4oz Gloves, and Sledgehammers

4/21 - 531 - 1+ DL session #3


Jump Rope
Dynamic Stretches
1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
185x5 - spinning back
- second rep was a power clean instead of a deadlift
231.25x5 - high roundhouse
277.75x5 - side
Mixed Grip + belt + chalk
347.5x5 - mid roundhouse
393.75x3 - front push
440x2 - low roundhouse
475x1
505x1
525x1
550x0 - like 4 or 5 attempts but didn’t even fully break it from the ground.


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
66.25x5 / 8
82.5x5 / 8
98.75x5 / 8
123.75x5 / 6
140x3 / 6
Belt and wraps
156.25x8 / 6


2x6 min rounds Shoutbox MMA timer .3 intensity


Dynamic Neck Bridges x20 each front & back
Static Stretches
 
4/29/2018 - Squat session 1+ #3


Warmup and dynamic stretches
1x6min rounds Shoutbox MMA timer .3 intensity


Squat +3 kicks each leg, alternating (last each flying)
135x5 - spinning back
166.25x5 - high roundhouse
200x5 - side
250x5 - mid roundhouse
+ belt
283.75x3 - front push
316.25x4 - low roundhouse - have not been as rest as I’d like to be the last few days


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
101.25x5 / 8
127.5x5 / 8

Just running out of steam. Gonna do this round again next week.
 
5/12/2018 - Squat session 1+ #3 - redeaux


1x6min rounds Shoutbox MMA timer .4 intensity



Squat +3 kicks each leg, alternating (last each flying)
135x5 - spinning back
166.25x5 - high roundhouse
200x5 - side
250x5 - mid roundhouse
283.75x3 - front push
+ belt
316.25x6 - low roundhouse

Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
101.25x5 / 10
127.5x5 / 10
153.75x5 / 10
191.25x5 / 10
216.25x3
+ wraps and belt
242.5x3


Bagwork
1x6min rounds Shoutbox MMA timer .3 intensity


Dynamic Bridges
Static Stretches
 
5/21/2018 - changing things up for a little bit to better prep for church softball. Fast twitch training.


Jump rope, warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
45x6 - spinning back
95x6 - high roundhouse
135x4 - side
155x4 - mid roundhouse
175x3 - front kick
195x2 - low roundhouse
215x1
215x1
215x1

High Pull
215x5


Reverse Wood Choppers (per side, alternating)
45x4
55x4
65x3.5
75x4


Hit Golf Balls with softball bat
X4


Dynamic bridges and static stretches
 
5/27/2018


Jumping jacks (forgot where I left my jump rope), warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
95x6 - spinning back
135x4 - high roundhouse
155x4 - side
175x3 - mid roundhouse
195x1 - low roundhouse

High Pull
215x2 - front push


My mind just wasn’t in it today...
 
6/2/2018


Jump rope warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
95x6 - spinning back
135x4 - high roundhouse
155x4 - side
175x3 - mid roundhouse
195x1 - front push
215x1 - low roundhouse

High Pull
235x5
235x5


1-Hand DB Snatch / rope pull-ups + 3 straight palm strikes (per side, alternating)
50x3 / 8
60x3 / 8
70x3 / 6
80x2


Reverse Wood Choppers (per side, alternating)
45x4
55x4
65x4
75x4


Hit Golf Balls with softball bat
X4 each side, alternating


Dynamic bridges and static stretches
 
6/11/2018


Jump rope warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
95x6 - spinning back
135x4 - high roundhouse
165x4 - side
195x2 - mid roundhouse
215x1 - front push

High Pull
235x4 - low roundhouse
235x4 - + 3 straight palm strikes each side
235x5 - + 3 straight palm strikes each side


1x6min Round Shoutbox MMA timer, .4 intensity


Dynamic bridges and static stretches
 
6/17/2018


Jump rope warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
95x6 - high roundhouse
135x4 - spinning back
165x4 - side
185x2 - mid roundhouse
205x2 - front push

High Pull
225x9
245x4
265x4


1-Hand DB Snatch / rope pull-ups + 3 straight palm strikes (per side, alternating)
50x5 / 10
60x4 / 8
70x3 / 8
80x3 / 6
90x2 / 6
100x0 (had 2 power cleans each side though) - no pull ups or palms
100x0 (did a power clean and jerk, though) - no pull ups or palms


2x6min Round Shoutbox MMA timer, .4 intensity


Static stretches
 
Last week I didn’t get any lifting in because I borrowed the skid loader from work and had a lot to get done regrading part of our backyard to put in a new garage, as well as dig a couple trenches and born holes for the pole barn poles with it while I had it. I also ended up doing a lot of hand digging to get some stuff I couldn’t get with the skidloader.




7/1/2018


Jump rope warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
95x10 - spinning back
115x10 - high roundhouse
135x8 - side
155x6 - mid roundhouse
175x6 - front push
195x6 - low roundhouse



Dynamic bridges and static stretches
 
7/8/2018 - Deadlift session


Shoulder rehab
Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


DOH Deadlift +3 kicks per leg, last leaping
225x5 - spinning back
265x5 - high roundhouse
305x5 - side
Mixed Grip + belt + chalk
345x3 - mid roundhouse
385x3 - front push
425x2 - low roundhouse
460x1 - front snap
495x1
515x1
535x0


Static stretches
 
7/15/2018


Jump rope warm up, and dynamic stretches


1x6min Round Shoutbox MMA timer, .4 intensity


Clean and Jerk + 3 kicks per side, last leaping
115x8 - spinning back
135x6 - high roundhouse
155x6 - side
175x4 - mid roundhouse
195x2 - front push
215x2 - low roundhouse


1x6min Round Shoutbox MMA timer, .4 intensity


Dynamic bridges and static stretches
 
9/16/2018 - Deadlift session - overall restart after 3 months of spending lifting time building my barn


Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks per leg, last leaping
135x5 - spinning back
185x5 - high roundhouse
225x4 - side
245x2 - mid roundhouse
265x2 - front push
+chalk
285x2 - low roundhouse
305x1 - front snap
325x1


1x6 min rounds Shoutbox MMA timer .3 intensity


Dynamic Neck Bridges x20 each front & back
Static Stretches
 
10/28/2018 - Squat restart


Jump rope
Dynamic Stretches
Technique bagwork (my phone is temporarily out of commission, so my Shoutbox timer is as well)



Squat +3 kicks each leg, alternating (last each leaping)
135x5 - spinning back
185x5 - high roundhouse
225x5 - side
230x5 - mid roundhouse
235x5 - front push
240x5 - low roundhouse
245x8 - front snap


Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
95x5 / 5
115x5 / 5
135x5 / 10
140x5 / 10
145x5 / 10
150x5 / 5
155x15 / 5


4 min 3 punch drill
4 min “Tabata” interval straight punches
Boy it has been too long...



Dynamic Bridges
Static Stretches


Decided I’m gonna go with a 5x5 increasing weight each set for awhile. I’ll increase the workout weights each round so long as I do more than 5 reps on the last set the previous time.
 
11/4/2018 - Deadlift & OHP


Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
135x5 - spinning back
185x5 - high roundhouse
225x5 - side
230x5 - mid roundhouse
235x5 - front push
240x5 - low roundhouse
245x6 - front snap


Standing OHP / Rope Pull Ups + 3 straight palm strikes per side (alternating)
95x5 / 6
115x5 / 6
135x5 / 6
140x5 / 6
145x6 / 6
Wanted to do 2 more sets, but just didn’t have it in me today.


2x6 min rounds Shoutbox MMA timer .4 intensity


Static Stretches
 
11/18/2018 - Squat/Bench - 5x5 session 2


Jump rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity



Squat +3 kicks each leg, alternating (last each leaping)
145x5 - spinning back
195x5 - high roundhouse
235x5 - side
240x5 - mid roundhouse
245x5 - front push
250x5 - low roundhouse
255x8 - front snap


Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
105x5 / 8
125x5 / 10
145x5 / 10


Just lost gas. Lots of stress lately. Glad I got in what I did.


Dynamic Bridges
Static Stretches
 
12/9/2018 - Deadlift/SOHP - 5x5 session 2


Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
145x5 - spinning back
195x5 - high roundhouse
235x5 - side
240x5 - mid roundhouse
245x5 - front push
250x5 - low roundhouse
255x6 - front snap


1x4 min round #3 combos
1x3 min round “Tabata” straight punching (meant for 4 min, but my computer overheated and shut off about 3 min…)


Static Stretches
 
12/25/2018 - Squat/Bench - 5x5 session 3


Jump rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity



Squat +3 kicks each leg, alternating (last each leaping)
155x5 - spinning back
205x5 - high roundhouse
245x5 - side
250x5 - mid roundhouse
255x5 - front push
260x5 - low roundhouse
+ belt
265x8 - front snap


Bench + 3 straight palm strikes per side (alternating)
95x5
115x5
135x5
140x5
145x5
150x5
155x12


Dynamic Bridges
Static Stretches
 
12/29/2018 - Deadlift/SOHP - 5x5 session 3


Jump Rope
Dynamic Stretches
1x6 min round Shoutbox MMA timer .4 intensity


Zercher Deadlift +3 kicks each leg, alternating (last each leaping)
155x5 - spinning back
205x5 - high roundhouse
245x1
- Didn't have any more lifting in me today... At least not enough to finish my session.

3x6 min rounds Shoutbox MMA timer .4 intensity


Dynamic Neck Bridges x20 each front & back
Static Stretches


Had my energy drained more than expected this morning. Didn’t recover enough to do a good lifting session, so hopefully that will just prime me to do the session tomorrow afternoon after some good recovery later today and church tomorrow morning.
 
Well, not what I planned on Saturday, but I got something in today...


1/1/2019

Warm-up running around and wrestling a little with my boy


Power Clean and Jerk + 3 straight palm strikes per side (alternating)
95x5
115x5
135x5
140x5
145x5
150x5
155x6


1x4 min round #3 combos
1x4 min round “Tabata” straight punching
1x4 min round triple punch


Dynamic Neck Bridges x20 each front & back
Static Stretches
 
Went out of state last weekend, so no lifting. I did get some light swimming in, as well as some wood choppers with a machine at the hotel.
I have been trying to get back to, at least a few days a week, breaking up my normal work days by doing a set each of bodyweight squats and push ups at the top of every hour of my workday. Doesn't always happen, but I figure when it does it's an improvement over just standing.


1/13/2019 - Squat/Bench - 5x5 session 4


Warm-up - running around the cage with my boy for awhile


Squat +3 kicks each leg, alternating (last each leaping)
165x5 - spinning back
215x5 - high roundhouse
255x5 - side
260x5 - mid roundhouse
265x5 - front push
270x5 - low roundhouse
belt
275x10 - front snap


Bench + 3 straight palm strikes per side (alternating)
105x5
125x5
145x5
150x5
155x5
160x5
165x20


Bagwork
3x6min rounds Shoutbox MMA timer .4 intensity


Dynamic Bridges
Static Stretches
 
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