5th Incarnation of "Near" Perfect System

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Combat Student	5th Incarnation of "Near" Perfect System	Lead	[-]
Posts: 10736 (02/24/03 09:40:54) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Tags : None Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings ** Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 40lb weight vest worn 115lbs x 2 each immediately followed by Pull-Up BW+40lb weight vest x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 40lb weight vest worn 115lbs x 2 each immediately followed by Pull-Up BW+40lb vest x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 40lb weight vest worn 115lbs x 2 each immediately followed by Pull-Up BW+40lb vest x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 40lb weight vest worn 115lbs x 2 each immediately followed by Pull-Up BW+40lb vest x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 40lb weight vest worn 115lbs x 2 each immediately followed by Pull-Up BW+40lb vest x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 115lbs x 2 each immediately followed by Pull-Up BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 115lbs x 2 each immediately followed by Pull-Up BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 115lbs x 2 each immediately followed by Pull-Up BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 115lbs x 2 each immediately followed by Pull-Up BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 115lbs x 2 each immediately followed by Pull-Up BW x 3 Comment: As soon as my Tornado Ball comes in I have two exercises with it at the end of this day** Jim Better alive than a ghost!!!
Combat Student	2-25-2003	#1	[-]
Posts: 10736 (02/25/03 09:44:58) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Handstand w/slight wall taps x 0:15 Handstand w/slight wall taps x 0:15 Parallette Handstand x 0:04 Parallette Handstand x 0:06 Tuck Parallette Planche Push-Up x 1-/1-/1- Jim Better alive than a ghost!!!
Combat Student	2-26-2003	#2	[-]
Posts: 10736 (02/26/03 09:48:16) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings ** CLUB EXERCISES all done with Club w/5lbs on end Parry/Reverse Parry Cast x 10 each 2 Club Snatch w/Front Squat x 10 Iron Cross x 10 2 Club Pre-Swing Clean x 10 2 Club Head Cast x 10 Forward/Backward/Inward/Outward Circles x 7 each Leverage Press Forward/Lateral x 6 each Shield Cast x 10 each Forward/Backward Pendulum w/Lunge/Inward/Outward Pendulum w/Side Step x 6 each Wrist Cast x 10 each OPTIONAL FARMER'S WALK-SLED DRAG COMBO** 105lbs each hand & 110lbs Sled x 50yds w/1 drop Jim Better alive than a ghost!!!
Combat Student	2-27-2003	#3	[-]
Posts: 10736 (02/27/03 07:52:40) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Handstand w/wall tap x 0:15 Handstand w/wall tap x 0:15 Parallette Handstand x 0:07 Parallette Handstand x 0:03 Jim Better alive than a ghost!!!
Combat Student	2-28-2003	#4	[-]
Posts: 10736 (02/28/03 09:26:34) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings **** Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Comment: Still waiting for the Tornado Ball to arrive. Went up 15lbs today from last time, plus decided to do finger strengthening for rock wall. Felt pretty good & hard. Jim Better alive than a ghost!!!
freqdialtone	Re: 2-28-2003	#5	[-]
Posts: 500 (02/28/03 11:28:19) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Still wearing that 40# vest doing that combo? That looks like a great movement. I'm hesitant about doing O-lifts at the Y, though. As you've noticed, sometimes things are a little tight. But when I have an opportunity to use my garage gym again (maybe in 2004?) I'll definitely add that to the mix. I'm getting into Sonnon's suggestion that complexity is a good thing. As always, I'm GRADUALLY going to work this concept into my program. In the next cycle, on the days that I'm doing intervals of ONE drill for 30', I'm going to do intervals of two drills, 15' a piece. Then maybe in the future add a third drill, or alternate the two drills rather than doing 15' a piece. I've always wanted to make my "cycle" shorter to increase muscle memory. Right now, its 23 days. But making it shorter means giving up things I don't want to give up. Making individual workouts more complex will allow me to shorten the cycle without giving up good stuff. Sorry to muck up your log, feel free to redirect this to General Discussion.
Combat Student	Re: 2-28-2003	#6	[-]
Posts: 10736 (03/01/03 09:30:30) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	freq, I like the complexity thing myself. The olympic combo w/pull-ups is an idea I got at the Wake Forest Strength Clinic. As for the vest I stopped wearing it after the first time for the O-lift combo because on the PC part the bar would hit the bottom of the vest. In order to correct this I had to do a "funky groove" which ended up messing with my low back/hip area. I went to the chiro & got it corrected after Friday's workout, but I had to workout that morning with some discomfort (& not the good kind ). So instead I upped the weight on the combo & used different eagle loop holds to _ 1. Make the pull-ups harder _ 2. Help with hand/finger strength for climbing when I go do the rock wall at the "Y". I am sore today so obviously it worked better than the vest since I wasn't sore from that workout. BTW if you notice my workouts are getting shorter, but have almost as much different stuff in them. You'll see when I get to & post some of the other workouts. Jim Better alive than a ghost!!!
Combat Student	3-1-2003	#7	[-]
Posts: 10736 (03/01/03 09:31:56) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Played with my new TORNADO BALL for a few minutes. Wanted to test some movements. That ball will work the HELL out of you . Jim Better alive than a ghost!!!
Combat Student	3-2-2003	#8	[-]
Posts: 10736 (03/02/03 11:49:33) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Jim Better alive than a ghost!!!
Combat Student	3-3-2003	#9	[-]
Posts: 10736 (03/03/03 10:55:39) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings ** CLUB EXERCISES** all done with Club w/5lbs on end Parry/Reverse Parry Cast x 10 each 2 Club Snatch w/Front Squat x 10 Iron Cross x 10 2 Club Pre-Swing Clean x 10 2 Club Head Cast x 10 Forward/Backward/Inward/Outward Circles x 10 each Leverage Press Forward/Lateral x 7 each Shield Cast x 10 each Forward/Backward Pendulum w/Lunge/Inward/Outward Pendulum w/Side Step x 6 each Wrist Cast x 10 each OPTIONAL FARMER'S WALK-SLED DRAG COMBO 105lbs each hand & 110lbs Sled x 50yds w/2 drops Comment: It was cold but dry so I think that made the FW/drag harder. It was the drag part that was putting it to me . Jim Better alive than a ghost!!!
Combat Student	3-4-2003	#10	[-]
Posts: 10736 (03/04/03 10:56:52) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Handstand w/wall taps x 0:15 Thumb pinch one hand/Index & Middle one hand Pull-Upx 2 each Handstand w/wall taps x 0:20 2 Arm Pump Rocks** Hang using Pinkie/Ring/Middle fingers x 0:07 Parallette Handstand x 0:07/ 0:04 Jim Better alive than a ghost!!!
Combat Student	3-5-2003	#11	[-]
Posts: 10736 (03/05/03 07:39:58) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings **** Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 130lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Tornado Ball 2-Arm Chop x 10 each side Tornado Ball Seated 2-Arm Side Chop x 10 each * Comment: * TBS2-ASC done with right over left hand then vice versa. Jim Better alive than a ghost!!!
Combat Student	3-6-2003	#12	[-]
Posts: 10736 (03/06/03 09:07:55) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Handstand w/wall taps x 0:20 Handstand w/wall taps x 0:20 Jim Better alive than a ghost!!!
Combat Student	3-6-2003 a couple hours later	#13	[-]
Posts: 10736 (03/06/03 15:55:42) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	YMCA WORKOUT Dumbbell Turkish Get-Up 50lbs x 3 each side Power Wheel Walk x app. 75yds Power Wheel Pike-Up x 10 Power Wheel Hip-Up x 10 the following were all done for approximately 20yds Bear Crawl Duck Walk Crab Walk Backward Bear Crawl Backward Duck Walk Backward Crab Walk Right Side Bear Crawl RS Duck Walk RS Crab Walk Left Side Bear Crawl LS Duck Walk LS Crab Walk ***** Hanging Leg Raise x 8 Comments: There were a lot of people staring since they were machine people & had never seen functional exercise before. One guy actually asked about the power wheel, so I let him try it. Then I talked him into doing the floor work (crawl/walks) & he was dying. In the locker room he asked for my card. Who knows I may convert some pumper/toners to the Animal Style . Jim Better alive than a ghost!!!
Combat Student	3-7-2003	#14	[-]
Posts: 10736 (03/07/03 09:11:43) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings ** CLUB EXERCISES all done with Club w/5lbs on end Parry/Reverse Parry Cast x 10 each 2 Club Snatch w/Front Squat x 10 Iron Cross x 10 2 Club Pre-Swing Clean x 10 2 Club Head Cast x 10 Forward/Backward/Inward/Outward Circles x 10 each Leverage Press Forward/Lateral x 9 each Shield Cast x 10 each Forward/Backward Pendulum w/Lunge/Inward/Outward Pendulum w/Side Step x 10 each Wrist Cast x 10 each Played around with an Incline Power Wheel Pike-Up & Tornado Ball Jump Lunge** plus did some TB stuff 1-Armed. Jim Better alive than a ghost!!!
freqdialtone	Club Snatch versus Club Swing	#15	[-]
Posts: 500 (03/07/03 10:24:58) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Jim, In your opinion, what is the difference between a clubbell snatch and a "full" clubbell swing? This question was posed on the clubbell site, and the answer was "the amount of pre-swing." I watched the tape carefully and there was no difference in pre-swing. In my opinion, when playing clubbells, they are the same. FDT
Combat Student	Re: Club Snatch versus Club Swing	#16	[-]
Posts: 10736 (03/08/03 08:15:28) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Freq, I agree with you there doesn't appear to be any obvious difference, like with a dumbbel swing versus db snatch. When I do it I try to emphasize the explosiveness for the snatch & a slower movement(not slow just slowER) for the swing. I'll ask Sonnon & see what he says. Jim Better alive than a ghost!!!
Combat Student	3-8-2003	#17	[-]
Posts: 10736 (03/08/03 08:17:14) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Going to climb the rock wall today. Hopefully my new shoes (still running shoes, the old ones were losing tread) will help me repeat the advanced run. Jim Better alive than a ghost!!!
Combat Student	Re: 3-8-2003	#18	[-]
Posts: 10736 (03/09/03 10:24:17) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	I did it. I made the advanced run two times in a row. I climbed a total of three missed the first, but after some 10 yr old did it I had to. So I did it the next two climbs. Jim Better alive than a ghost!!!
Combat Student	3-9-2003	#19	[-]
Posts: 10736 (03/09/03 10:24:54) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises ****** Jim Better alive than a ghost!!!
Combat Student	3-10-2003	#20	[-]
Posts: 10736 (03/10/03 13:30:44) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs - Part 1: Prime Your Bioenergy Exercises **** Leg Fencing: 4 Corner Balance Drill Leg Infinities Battering Ram Shin Lifts ** Spine Rotation Ankle Rotation ** Cossack/Lunge/Deep Cossack/Reverse Cossack ** Performance Breathing Drill ** Leg Swings **** Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Vertical Strap Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle/thumb Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops ring/pinkie Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops index/middle Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Olympic Combo: Romanian Deadlift-Power Shrug-Power Clean-Front Squat-Split Jerk 135lbs. x 2 each immediately followed by Pull-Up Eagle Loops middle/ring Hold BW x 3 Tornado Ball 2-Arm Chop x 10 each side Tornado Ball Seated 2-Arm Side Chop x 10 each * Comment: Went up on combo, but I could still go up another 10lbs. * TBS2-ASC done with right over left hand then vice versa. Jim Better alive than a ghost!!!

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5th Incarnation of "Near" Perfect System

5th Incarnation of "Near" Perfect System