Gob-Log

[gobbla]

Thanks Paul. I don't know if I'll get into it as a sport, but I'll stop in a time or two (assuming I find a place) for sure.

Roland...Well hell. They should put THAT in the description in stead of that crap that phaus is talking about

I'm curious at the amount of people that subbed them out but never said anything. It's all this big conspiracy. I'd bet money that there's a much higher percentage of people that do them that work out in their basement than in a commercial setting.

10x2min rounds Shadow Boxing (all around)

5 rounds
10 MB (8lbs) Swings
15 Burpee
20 Jumping Jacks

Notes:
The first workout was awesome. I made it through the whole thing AGAIN without having a coronary and stopping. The second session was fairly slack ass. Figure slack ass is better than "I'll make up for it tomorrow".

[gobbla]

7x3min rounds Shadow boxing (thai)

[Phaedrus49er]

I subbed them out with rope skipping.

[gobbla]

^^Case Closed

Today:
6x2min intervals on the bike
5x30sec intervals on the bike

Circuit x 5
5 Turkish Get Ups (ES) @ 30lbs
6 Deadlift Twits (ES) @ 30lbs
15 V-Ups

Notes:
I have a new respect with the get up. As is the case with most lifting experience if you don't know what something is supposed to do or if you're doing it right...add weight. Chances are you can keep it low enough not to hurt yourself, 99.9% of the time most things will just fall into place as your ways to screw it up diminish. The get ups had some massive shoulder stabilization going on there.

In other news I'm whooped. This session killed me, and I drug that bad boy out for a whiiile.

[RacerBill]

Welcome to TGU hell!!

Usually the twits are curling in the squat rack. I didn't know they deadlifted, too.

[gobbla]

2DB Split Snatch x 15reps @ 45lbs

2DB Push Press x 15reps @ 45lbs

1arm DB Floor Press 4x5 @ 45lbs
Depth Push Ups 4x*

Ski Squat 4x60sec
Squat Jump 4x10

Notes:
The split snatch was a tricky little beast. A couple of them felt "right", the rest were turds. Pretty much every time you see "45lbs", that means I'm at home and that's what I've got to work with The last superset wasn't as murdering as I was expecting, but I'm sure I'll still be plenty sore tomorrow!

[tkinsley]

Originally Posted by gobbla

Tina- That's a thought. I'd never actually thought about it before. Maybe when I get to Dayton I can look around and see what's available.

Bill - Yeah. I figure if I can't bend my neck anyway I might as well earn it. The main problem with O-lifting is that I'd get my ass spanked by Tina and Jill. If there was some dinner involved, some wine...MAYBE. On one hand I EXPECT them to have a better snatch than I do. It's still bug me. I don't know why, I can't quite put my finger on it.

Today:
Warm Up - Dynamic Stretching 25 exercises x 20 reps
9x 2min Heavy Bag Work (All Round Fighting)
Stretch

Afternoon:
1Arm Clean and Press 12 reps @ 44lbs
1Arm Snatch 16 reps @ 49lbs

Step Up 4x5 @ 44lbs (total)
DB RDL 4x5 @ 44lbs (total)

Finisher = 3x Deadlift Bar Hold for time @ 330lbs = seconds

OH come on... you won't get beat by a couple-o' girls.... forever.


I'm gonna look for some OL links in the Dayton area. There isn't shit to do out there, so there should be something local, I'm guessing.

[gobbla]

AM:
Warm Up
7x3min Heavy Bag Session (Thai)
Stretching

PM:
Circuit x 5
Wheel Roll Out x 10
Russian Twist x 10 (8lbs)
V-Up x 10
Bicycle (till fail)

Circuit 5x30sec each
Burpee
Jumping Jack
Scissor Jump Squat
Burpee
Jumping Jack
Mountain Climber

Notes:
I had a real struggle on the morning session. Just gassed. Started to come around there at the end but "damn". Pushed through and did well enough. The second circuit combo beat my ass two and quit poked his head in a couple times, but again...best you can do. It's a hard freaking circuit. Especially considering it's 15min worth of hard.

On a side note I did a rollout from the standing position. It wasn't pretty and I'm not in any big rush to do it again, but it's pretty cool anyway

[RedLefty]

Impressive on the standing rollout. I think if I tried it would turn into some kind of airhump when I got close to the floor.

[gobbla]

Naw man. I tried it in the gym a week or two ago. When you get close to the ground you either got it or you splat. There's no way to pull out of it once it starts. Give it a go, you'll see what I mean

[Phaedrus49er]

Now, Tony, Michael needs that ability to pull out before he splats...

[RedLefty]

For airhumps? I don't think that even I'm man enough to impregnate oxygen.

I'll try the rollout next time I have access to something rollable. Splatting will ensue, I have no doubt.

[Phaedrus49er]

Money shot...what? Huh? Who said that? I guess you need moneymakers first, eh?

[gobbla]

I'm going to cure global warming by making air babies. You're welcome.

AM
Warm Up
6x5min Submission Grappling
Stretch

PM
Circuit 10min
6 2DB Snatch @ 22lbs
6 Burpee

10min Circuit
5 Cable Crunches
5 Woodchoppers

5min Max Reps
Plyo Push Ups

Notes:
The afternoon session was pretty slack. It wasn't a "bad" session, just only about 70% of what it really should have been. Tomorrow is a down day so we'll see how everything plays out. Morning session was pretty cool. Jay is better at take downs than I am, but I got a couple slams on him which is always cool.

[Phaedrus49er]

Ooooo, nice setup for Density Day. I was wondering how I could modify it. Good call.

[RedLefty]

Originally Posted by gobbla

6x5min Submission Grappling

Kinky!

[gobbla]

I don't remember how I modified the set up, but it looks pretty do able right?

Red - How often do you get to say "You wanna wrestle?" and mean it?

AM:
Warm Up
10x2min Heavy Bag (boxing)
Stretch

PM:
Circuit x 5
5x Flag
6x DB DL Twist (45lbs)
15x Superman
8x MB Rotation (8lbs)

Bike
8x 1min intervals
2x 30sec intervals

Plank to head for time: 2min
Bridge to head for time: 30sec (I think I blew my wad on the plank)a
Notes:
A guy let me know I suck on the heavy bag . Over all the morning went well. I think I finally have the hand wrapping thing down. I punched pretty hard (for me) for most of it. Good rotation. I need to work on footwork and keeping my right hand up. Not a major blow to the ego considering that I'm conditioning and have zero skill training.

Evening was a real struggle to get it started, but I conquered all. Hooya.