10/24/12, 10/26/12

10/24

UPPER BODY:

Kettlebell clean and jerk (20kg) - 3x5
Pullups - 3x5
Pushups supersetted with TRX rows - 5x10
Turkish getups (16kg kettlebell) - 3 per side
Kettlebell armbars (16kg) - 3 per arm

Worked on using guillotines to defend against a bad single leg attempt.

10/26

DEADLIFT

WORK SETS:
315x5
355x3
395x2

Finally done with this cycle. Now I can start deloading next week. Which I forgot to do after the last cycle. Whoops

ACCESSORY WORK:
Kettlebell swings (20kg) - 3x20, alternating hands each rep
Revisited the half guard series of chokes from the most recent seminar we had at Athens Fitness and Mixed Martial Arts.

Blood Drive at Athens Fitness and Mixed Martial Arts

10/22/12

SQUAT

WORK SETS:
255x5
285x3
320x5

ACCESSORY WORK:
Goblet squats (28kg kettlebell) - 5x5
Ab wheel


Worked on some back takes and finishing with the rear naked choke.

10/19/12

DEADLIFT

WORK SETS:
290x3
335x3
375x5

ACCESSORY WORK:
Hand-to-hand kettlebell swings - 3x20

Instead of the usual open mat that we have on Fridays, we had a special guest instructor teach a seminar. Junior Dos Santos' (UFC heavyweight champion) coach, Rodrigo Artilheiro, stopped by to teach us some trips, takedowns, and submissions (it IS Choketober, after all). It was an awesome 2 hours, and I definitely picked up some new things that I'll be adding to my game.

Why Getting Physically Stronger Will Help You Live Longer

I just came across this article on the io9 website (one of my favorites). I wouldn't say that there's any really groundbreaking information in it, especially not if you've been around the health and fitness scene for awhile, but it's still a good, informative article. I also like the fact that it comes from a science website, as opposed to a health and fitness website. Enjoy!

Click here: Why getting physically stronger will help you live longer

10/15/12, 10/17/12

10/15
SQUAT

WORK SETS:
235x3
270x3
305x6

ACCESSORY WORK:
Goblet squats (28kg kettlebell) - 5x5

10/17
UPPER BODY:
Kettlebell clean and press (20kg) - 3 ladders, up to 4 reps
Pull-ups
Push-ups supersetted with TRX Rows
Kettlebell armbars (16kg) - 3 per arm
Turkish get-ups (16 kg kettlebell) - 3 per side

10/10/12, 10/12/12

10/10

UPPER BODY

Kettlebell clean and press (20kg) - 3 ladders, up to 3 reps
Pullups
Pushups supersetted with TRX rows
Turkish getups (16kg kettlebell) - 3 per side
Kettlebell armbars (16kg) - 3 per side

10/12

DEADLIFT

WORK SETS:
270x5
315x5
355x5 (felt sort of weak today)

ACCESSORY WORK:
100 reps of hand to hand swings with the 20kg kettlebell

10/8/12 (New Cycle)

Started a new cycle today, and my new numbers are 340 for squat, and 420 for deadlift.

SQUAT

WORK SETS:
220x5
255x5
285x8

ACCESSORY WORK
Goblet squats (28kg kettlebell) - 5x5

Class focused on triangle chokes.

An Amazing Kettlebell Collection

Unfortunately, the video isn't in English, but you still get see huge variety of kettlebells throughout the ages.

10/5/12

DEADLIFT

WORK SETS:
305x5
345x3
385x5

ACCESSORY WORK:
One hand kettlebell swings (24kg) - 100reps

Worked on north-south chokes at open mat.

10/2/12

SQUAT

WORK SETS:
240x5
270x3
300x5

ACCESSORY WORK:
Goblet squats (28kg) - 5x5