Triple Threat Punishment

This morning I made the mistake of suggesting Jessica's run didn't live up to the hype. When asked, "How was it?" I said, "Meh... it was ok."

The next guy in said, "Not as bad as I thought!"

We then explained that her disclaimer about, "Try to run the whole way, don't stop, even if you run like this keep running (demonstrates pathetically slow trot)." raised expectations to a point where I was expecting to die.

I assumed that we would run up the hill that Condrey's house is on a hill that is quite tall and steep and is a definite hustle from the gym to the top and back in half an hour. Instead we ended up running repeats on a much shorter and slightly less steep foothill which is about the same as the major hill in the Bay to Breakers race.

Brian didn't like hearing this. In fact he even started dropping science on our asses like, "This ain't no honey ham!" a reference to a new local gym http://www.yelp.com/biz/bay-area-boxing-belmont which for many years was a Honey Baked Ham store.

It got even better when Mike B. took over. First drill was 10 seconds all out on nautical rope followed by long agility ladder then hurdles. On the rope we got to hear great encouraging statements like:

• 
  "I AM THE PUNISHER... IMMA PUNISH YOU!"
• "DON'T WASTE MY 10 SECONDS, YOU'RE WASTING IT."
• "I WANT TO SEE BIG WAVES WHAT THE HELL IS THIS CRAP!?"
• "HARDER... FASTER... LOWER!!"
• "DON'T WALK TO THE NEXT STATION, RUN!"
• "TOO SLOW TOO SLOW..."
• "YOU SAID THE RUN WAS TOO EASY, HERE IS YOUR PUNISHMENT!"
• "I DID NOT CALL TIME. YOU'RE WASTING MY TIME, WHAT THE HELL ARE YOU DOING? YOU ARE GETTING PUNISHMENT SECONDS ADDED ON AS PUNISHMENT. DON'T WASTE MY TIME!"

Next drill was step ups on the boxing ring with a medicine ball on the shoulder. The final drill was a partner drill switching between push up cycles on agility ladder followed by high plank on 2 heavy kettlebells with an alternating 1 arm swing to the opposite hip.

The entire gym floor was covered in sweat and tears.

Circuit Madness

At Charles' house today for some serious punishment.

3x this circuit, 1:00 rest between circuits, no rest between stations

• +20lb weighted vest all exercises
• 100 jumping jacks
• 25 barbell squats @135lbs
• 20 3x hop squats (1 leg on step)
• 20 deadlfts 2x45 dumbbells
• 20 curls 2x20 lb kettlebell
• 20 tricep push backs 2x15lb kettlebell
• 2x high knee runs from stop sign
• 1:00 nautical rope with 2x15 second 2 arm internals
• 20 choppers each side 25lb plate
• 25 situps with fly 2x10lb dumbbell on bench
• 20 leg lifts on bench

Total weight lifted just on barbell squats: 5.2 tons

Boxing (focus mitts w/weighted vest):

Jab
Jab - Cross
Jab - Cross - Duck
Jab - Cross - Slip Left - Duck
Jab - Cross - Slip Left - Duck - Right Roundhouse Kick - Left Roundhouse Kick
Jab - Cross - Right Hook
Until exhaustion. Repeat 3x

General we have the stock

Lunch:

• Mobility and Elastic Band Work for Warmup (from Ultimate Warrior Workouts)
• Knuckle Pushup 2x10
• Diamond Pushup 2x10
• Towel Neck Isos 3x5s Hi/Lo
• Close Grip Bench 115 4x8
• Supine Pulldown 120 3x8
• DB Row 55 2x8
• Bar Curl 65 3x10
• Ab Crunch and Punch 3x12
• Ab Medball Sit 10 3x10
• Dragonflag Extensions 3x10

PM:

• Elastic Band Work Redux
• Mobility Drills (from Maximum Strength)
• Barbell Complex 4x6
• Bent Row
• Stiff Deadlift
• Deadlift
• Hang Clean
• Military Press
• Squat
• Good Morning
• DB Farmer Walk 55

Modified version of some of the Ultimate Warrior Workouts, trying to be nice to my shoulder, altho it handled the pushups and rows MUCH better than last time i tried this. Made it through the complex and Farmer Walks pretty solidly too. I'm doing alright.

My oh my...it's been (one week since, shutup) a while since I've been able to train, but now the stress of apartment hunt behind me as well as important decisions makes me happy. I know, i know i should train through all that pick an excuse, i'm getting old, i'm just lazy, whatever. Point is i'm training again. Need to take a week and get rid of the crunch or whatever pounds so i can fit back into my gi (embarrassing, yes, yes it is) but whatever. The elastic band and mobility work felt awesome, i really need to take more time and do that (i know this). I think not being so crunchy makes me feel less guilty about taking 90 minute lunches to get in good workouts. Given the nutty hours i worked last month, i'll take it as comp. That should buy me 90 minute lunches for the rest of my tenure here...

Triple Threat

Harsh day today.

Lifted weights yesterday and did some bonus nautical rope work at Charles' house. My shoulders are extremely sore. I was too busy yesterday to post what I did but it included 3 sets of shoulder press to failure.

Went to bed very late (for me) 11pm, woke up 4:55am for Triple Threat at Undisputed.

Triple Threat is supposed to be a class that kicks off the weekend and is probably my favorite because there is normally running and agility ladder.

Threat #1 - Jessica (everything with 2 5lb dumbbells) 0:30

• Run to San Carlos Caltrain station
• Stair loops at San Carlos Caltrain station x3
• Run to 5 story parking garage on Laurel St. inbetween San Carlos Ave and Holly.
• x3 Run parking garage, 1:00 jab cross at top
• 1:00 jumping jacks
• Run back to gym

Threat #2 - Brian 0:30

• Brian's normal stuff includes: burnouts, 21s, punch/kick combinations, movement between bags, movement around a single bag, mountain climbers, jumping jacks, side steps, crossovers

Threat #3 - Mike B. (fresh off his appearance cornering Nonito Donaire on Showtime) 0:30

0:10

• High knee ladder
• Jumping jacks ladder
• Side in-n-out ladder
• Bounding on hurdles
• High knee ladder combination to sideways hurdles
• Rabbit hop ladder to big hop hurdles combination
• Side to side ladder
• Bonus Codecow show off move: Ali Shuffle on ladder

0:10

• Push ups on ring
• Step ups on ring (switch back and forth for 10 minutes)

0:10

• 3 man crazy drill (rotate so you get 1:00 round of each exercise):
• man #1 - Plank
• man #2 - Push ups on shoulders of Man #1
• man #3 - Hook legs on Man #1 and do sit ups
• 2x2 man straight leg raises
• 2x2 man sit ups

Note: Mike likes to say stuff like, "15 seconds left... WHAT YOU GUNNA DO WITH EM!" You gotta push it out and give 100% on all these exercises to get the maximum benefit. Everything is done for speed.

Boot Camp - Redux

With Charles at Undisputed Boxing Gym

15 min pre-class warmup:

• back rolls
• leg stretch
• run to Caltrain station, run lap on SF-bound platform (1 ramp, 3 sets of stairs)
• run back to gym
• treadmill until class starts

class, no stop or penalty dumpster run, no stop between exercises (total elapsed time ~25:00):

• jumping jacks
• squats
• jumping jacks
• push ups
• sit ups
• mountain climbers
• dumpster run (non-penalty)
• leg switch hops on boxing ring holding top rope 2:00 for speed
• single leg toe touches on boxing ring holding top rope 1:00 ea/leg
• round kicks holding top tope 1:00 ea/leg
• sprint around heavy bags

[put on wraps and gloves - rest] then kickboxing:

• technique drills on jab and jab cross
• 4 hits to Charles' abdomen then 3 hits per heavy bag moving to left (roughly 30 heavy bags) then sprint back to start
• 2 hits per heavy bag with 1 burpee between bags then sprint back to start
• jab cross, switch sides onto next bag, jab cross hook - repeat pattern across all bags then sprint back to start - 2x
• jab cross hook cross 1st row bags, right leg round kick 2nd row bags, left leg round kick 3rd row bags, sprint back to start
• 2:00 round boxing only, 0:30 warning with all out burn out
• 0:30 rest
• 3:00 round kickboxing, 0:30 warning with all out burn out
• 1:00 push ups
• 1:00 sit ups
• 0:30 push ups
• 1:00 sit ups

bonus (post-class):

• dumpster run

Boot Camp

W/Charles at Undisputed Boxing Gym

My own pre-class 15 min warmup consisting of some BJJ movements:

• Shrimping
• Hip escape #2
• Back rolls (part of hip escape #6)
• Dumpster run
• Stretching

Class:

• 5:00 jumping jacks for speed

3 sets of the following (no rest between movements, 3 seconds is allowed time or else dumpster penalty run)

• 2:00 squats with kettlebells raised to shoulders, I used 2x16kg and 2x12kg when I got tired. Not supposed to come all the way up.
• 1:00 squat with shoulder press
• 1:00 jump rope for speed, on middle round replace with burpees

more weights

• 1:00 push ups, chest has to hit floor, no droopy ass
• 2:00 sit ups, all the way up
• 1:00 sit ups, half way up
• 1:00 leg raise
• 0:30 flutter kicks
• 2:00 curls using boxing ring to support calves but bent over slightly, raise to 3/4 lower to 1/4 i used 20lb dumbbells for this
• 2:00 tricep dips on boxing ring

outside

• dumpster run
• rabbit hop suicide (approx. 40yd and back)
• parking lot suicides (incremental suicides running first to farthest parking line, 10 jumping jacks, sprint back, then go 1 line closer, etc... approximately 10 lines) no resting (other than jumping jacks)
• dumpster run
• round kicks each leg ~2:00 using pole for support
• front kicks each leg ~2:00 using pole for support
• stretching

post-class bonus

• 1mi treadmill at 10:00 pace to try and flush lactic acid