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Combat Student	Latest Workout Plan	Lead	[-]
Posts: 10589 (09/26/09 00:25:06) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Tags : None Here is my latest workout, though I only tend to stay on a new routine that alternates workouts until I've only done three of each who knows with this one? Some things like my lever & planche work I am forcing myself to keep. Straddle Lever Pull-Up x 10 Lateral Movement x 50yards each direction Tuck Planche x 1:00 total Straddle Lever Pull-Up x 10 Walk 2 miles END OF WORKOUT A 5 Rounds of:Olympic Combo Power Clean/Front Squat/Split Jerk x 2/2/2 immediately followed by 2" Rope Pull-Up x 6END OF ROUNDS 1 Arm DB Snatch/Press/PC&P 20lbs x 1 each/40lbs x 1 each/60lbs x 1 each/40lbs x 1 each/20lbs x 1 each Gripper x 10 each Walk 2 miles END OF WORKOUT B
Combat Student	Workout A	#1	[-]
Posts: 10590 (09/27/09 18:00:33) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Workout A: Straddle Lever Pull-Up x 10 Lateral Movement x 50yds each direction with about 3 pauses each. Brutal! Tuck Planche x 1:00 (stop @ 0:25/0:40/0:50) Straddle Lever Pull-Up x 10 with pause on last rep. Walk 2 miles on sand @ beach 3 Hours later Tabata MMA with 5 exercises (details on Tabata MMA thread) = 25 minutes. Intense! Jim
thegreatmcgonigal		#2	[-]
Posts: 566 (09/27/09 21:34:00) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	That "straddle lever pullup" - are you actually pulling yourself up to the bar while holding your body unsupported and parallel to the floor? Wow, I don't think I could even begin to do that! I rotate most of my exercises, one exception being parallel bar chinups - with body just straight up and down thank you - because i can't find an adequate substitute for it, and it agrees with me. Slight variation I have been doing with it is letting myself hang all the way down in fully relaxed position for a few seconds between reps, and then puThat "straddle lever pullup" - are you actually pulling yourself up to the bar while holding your body unsupported and parallel to the floor? Wow, I don't think I could even begin to do that! I rotate most of my exercises, one exception being parallel bar chinups - with body just straight up and down thank you - because i can't find an adequate substitute for it, and it agrees with me. Slight variation I have been doing with it is letting myself hang all the way down in fully relaxed position for a few seconds between reps, and then pulling up as high as I can.lling up as high as I can.
Combat Student		#3	[-]
Posts: 10592 (09/28/09 13:51:17) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	That "straddle lever pullup" - are you actually pulling yourself up to the bar while holding your body unsupported and parallel to the floor? Wow, I don't think I could even begin to do that! The picture shows the top position, so you are not touching your chest to the bar. There is something about the angle that I'm not sure if it would be possible to touch chest to bar, but it is a good ROM. And yes your body is unsupported & parallel to the floor. There is a progression you follow to reach that point. http://www.dragondoor.com/articler/mode3/229/ For me & it sounds like for most others working to a great degree of proficiency on Levers is much easier than Planches. I am only (STILL) on the second level on Planches. Jim
thegreatmcgonigal		#4	[-]
Posts: 567 (09/28/09 20:32:12) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Well I'm no gymnast so I readily concede defeat on this one.
Combat Student		#5	[-]
Posts: 10594 (09/28/09 21:47:12) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Never surrender! No mercy! Did you read the article? It says 6 months to 2 years of consistent effort, so knowing that the planches are probably going to be closer to the 2 year mark, I just place them near the end of my workouts. They hit the core/abs statically (right up your alley)super HARD! I think you would like it. Jim
Combat Student	Workout B 9-29-09	#6	[-]
Posts: 10595 (09/29/09 14:41:08) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Great workout today! Decided to use the 2" rope for the first couple of times on this. Olympic combo & rope pull-ups for 5 rounds: Power Clean/Front Squat/Split Jerk 100lbs x 2/2/2 walk to rope 2" Rope Pull-Up x 6 Post 5 rounds I then did: DB Snatch/DB Press/DB C&P x 1/1/1 each arm using 20lbs then 40lbs then 60lbs then 40lbs then 20lbs Ivanko Super Gripper x 10 each hand. Felt great working with 100lbs on the combo allowed me to work on my explosiveness & I feel all my grip muscles got a thourough workout. I really liked the DB complex also. I will work on getting rid of any lean or knee drive on the presses with the top weight. Slight bend on the DB press & a little knee drive on the press after power clean portion. Jim
Combat Student	10-2-09 workout-B again	#7	[-]
Posts: 10598 (10/02/09 13:49:15) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	I decided to do Workout-B again since I felt so good after it the other day. I will do workout-A on Sunday Olympic combo & rope pull-ups for 5 rounds: Power Clean/Front Squat/Split Jerk 100lbs x 2/2/2 walk to rope 2" Rope Pull-Up x 6 End 5 rounds, then: DB Snatch/DB Press/DB C&P x 1/1/1 each arm using 20lbs then 40lbs then 60lbs then 40lbs then 20lbs Ivanko Super Gripper x 10 each hand. No lean on regular press portion, slight knee drive on press portion of the PC&P when I got to 60lbs. Jim
thegreatmcgonigal		#8	[-]
Posts: 570 (10/07/09 23:30:26) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Combat Student wrote: Never surrender! No mercy! Did you read the article? It says 6 months to 2 years of consistent effort, so knowing that the planches are probably going to be closer to the 2 year mark, I just place them near the end of my workouts. They hit the core/abs statically (right up your alley)super HARD! I think you would like it. Jim Ah, the kid in the picture only weighs about 45 pounds. If i catch him I'll beat him up!
thegreatmcgonigal		#9	[-]
Posts: 571 (10/07/09 23:31:45) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Hey, don't overdo those grippers. You might give yourself tennis elbow like I did.
Combat Student		#10	[-]
Posts: 10605 (10/08/09 15:29:59) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	I definitely avoid over using the gripper, if anything I tend to lean towards under using it since I get so much grip work from ropes & grappling. Grappling gives you lots of long hard static holds in weird positions. Jim
thegreatmcgonigal		#11	[-]
Posts: 586 (10/13/09 20:08:43) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	My latest exercise variations: My chest expander springs. Instead of doing them for reps I've been statically holding the spring expanded to full length and at positions short of full length. Feels excellent on the shoulders. And for my parallel bar chinups, again instead of doing reps I've been holding my head over the bar. You could do this on a straight bar too.
Combat Student		#12	[-]
Posts: 10617 (10/14/09 02:39:24) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Good variations, how long are you holding? How many positions? Sprained my ankle in jiujitsu last night on takedowns, a guy got a single leg on me & when he sweep my base leg somehow my foot got stuck on mat. Oh well I went home & iced the heck out of it, elevated it, put natural healing creams on it hopefully it will be good enough to at least roll Thursday. If not I'll shoot for next week. I was still able to start my new variation today: Workout A Back Extension/Glute Ham Raise x 10 Then 3 rounds of: 225lbs Deadlift x 15-10-5 (did 10-7-5) Power Snatch 50lbs x 5-4-3 Overhead Squat x 5-4-3 5/8th" Rope Pull-Up bw+25lbs x 5-4-3 End rounds then Back Extension/Glute Ham Raise x 10 Jim
thegreatmcgonigal		#13	[-]
Posts: 589 (10/14/09 20:33:25) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	The chest expander? 3 or 4 positions. Just holding each about 10 seconds or so. Sorry about the ankle. That sucks. I used to sprain my ankles a lot up to age 18 or so. I don't see how it can be all good to go by next week. They take a while to heal. I once read that sprained ankles take longer to totally heal than broken ankles, but i don't think that's true. Don't try to rush it and maybe hurt it worse - like I generally do. Last Edited By: thegreatmcgonigal 10/15/09 00:32:20. Edited 1 times.
Combat Student		#14	[-]
Posts: 10620 (10/15/09 02:30:24) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	I don't think I hurt it too bad, maybe it is a strain instead of a sprain, though it swells up pretty good. I just have to ice it & elevate it alot.
Combat Student		#15	[-]
Posts: 10623 (10/16/09 20:28:18) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Decided to do Workout A again due to ankle Workout A Back Extension/Glute Ham Raise x 10 Then 3 rounds of: 225lbs Deadlift x 15-10-5 (did 11-8-5) Power Snatch 50lbs x 5-4-3 Overhead Squat 50lbs x 5-4-3 5/8th" Rope Pull-Up bw+30lbs x 5-4-3 End rounds then Back Extension/Glute Ham Raise x 10 Felt good! Jim
thegreatmcgonigal		#16	[-]
Posts: 591 (10/17/09 10:52:46) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	I've don't think I've ever done overhead squats. It looks like a good exercise, though. Do you like them much better than the old fashioned kind with the bar resting on the shoulders? I think it would keep the back straight and prevent cheating, like bending forward.
Combat Student	Re: Overhead Squats	#17	[-]
Posts: 10624 (10/17/09 19:06:42) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	See the new thread I started for Overhead Squats & other FUNctional leg movements.
Malcolm47	Mac	#18	[-]
Posts: 149 (10/20/09 22:39:31) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	If you want to attempt training with Overhead squat, develop the flexibility in your hip and shoulders first. Usually this is done by overhead squatting with a dowel or a broomstick till you can do the mouvement in good form.
thegreatmcgonigal		#19	[-]
Posts: 593 (10/20/09 23:53:23) Animal Powered Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Hey, Mal! Fancy meeting you here! I tested the motion out with an empty bar and it felt OK. My legs are too sore at the moment to do anything further. I'll have a go at it next leg workout day.
Combat Student		#20	[-]
Posts: 10629 (10/21/09 01:10:10) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Sunday I was suppose to do my new Workout B, but instead due to my still swollen ankle I did: DB Snatch/DB Press/DB PC&P x 1-1-1 20lbs, 30lbs, 40lbs, 50lbs, 60lbs (started push pressing on right arm), 70lbs, 80lbs (cheat assist on snatch), attempt 90lbs FAILED, 80lbs, 80lbs, 70lbs, 60lbs, 50lbs, 40lbs, 30lbs, 20lbs x 1-1-1 each arm. So the whole workout consisted of 15 sets each arm of that combo. This felt really good. Tuesday 10-20-09: Workout B Swamp Lunge (forward lean stage) x 100yards Straddle Lever Pull-Up x 12 Tuck Planche Hold x 1:00 total Swamp Lunge (forward lean stage) x 20yds ( stopped due to ankle pain) Straddle Lever Pull-Up x 12 Tuck Planche Hold x 1:00 assisted Walk x 1 mile Handstand Push-Up x 7 Air Sit-Up x 20 Gripper x 5 each

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