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my conditioning log

11K views 70 replies 1 participant last post by  wahiawaoriginal 
#1 · (Edited)
gettin sum

I just joined a local mma gym and I have no lungs! So far I've joined in on the grappling and I could not last a 5 min round. They grapple live five min rounds everyday.So I need to fix this ASAP! I started Saturday with this routine. 5 7 minute rounds of non stop burpees. Than two ten min rounds with the boxing gloves on shadow boxing and sprawling. I'll enter my hearts bpm and what % it is in my logs, and how many burpees I'm getting per set. Any info is welcomed.I also have been on no carbs for 12+ weeks for my own reasons.
 
#32 ·
1-20-12
I did my first tabata session.
RD1 Burpees, 8,8,9,8,8,8,7,7= 63
RD2- Jumping lunges 10,7,7,5,5,5,6,8= 53
RD3-sprawls 6,6,6,8,4,6,5,6=47
RD4- grass hoppers 7,5,5,6,6,5,6,7= 47
RD5- Jumping knee highs 28,18,14,9,14,11,11 Didn't make eight I chucked up =)
^ jump up bringing your knees to your chest
 
#33 ·
Rested all last week. Also I'm going to start keeping track of my nogi mat hours starting today. My initial goal is to reach 480 hours. Figured it took me 20 days (480 hours) give or take to get 15th prestege in black ops. If I spent those hours on the mat I'd be 15th prestege grappling already lol.
 
#34 ·
2-01-2012
AM
tabata
rows 60lbs.-16,15,11,11,8,8,7,7
sprawls- 7,7,7,5,5,5,7,7
sitouts- 8,8,8,8,7,9,9,8
burpees-7,6,5,4,4,4,5,3
jumping knee highs-19,18,10,10,10,4,10,2
PM
bas rut boxin 2 min rounds & thai boxing 2 min rounds. I did all of the rounds...just not sure how many there are.
tabata burpees 7,7,7,7,5,5,5,4,5,5,5,5,5,6
100 situps
1 set of 3 min planks

2-4-12
tabata
rows 60lbs-15,13,8,8,8,7,7,9
sprawls- 6,5,6,5,6,6,6,7
sitouts-9,8,8,8,8,8,8,9
burpees-7,6,6,6,5,4,5,5
jumping knee highs-28,12,15,16,12,10,12,17

2-6-12
tabata
upright rows 60lbs- 11,8,11,10,7,7,7,7
situps 60lbs-8,9,8,4,5(put weight down),11,8,7
sitouts-10,10,10,9,10,9,10,8
burpees-7,7,6,5,4,5,5,7
sprawls-4,4,5,6,7,8,4,9
jumping knee highs-30,15,15,7,7,10,14,20

2-7-12
planks (yes I did these tabata style.)
close grip shoulder presses 60lbs.-10,5,8,7,5,4,4,4,3,4,4,4
Inside single leg- 5,5,7,6,5,3,5,7,7,6,6,7
outside single- 4,5,4,4,5,5,4,5,5,3,5,7
dbl leg- 6,6,6,5,5,5,4,4,4,5,5
burpees- 3,3,4,4,4,4,5,4,5,1

2-8-12
tabata
sprawls-11,8,9,8,7,6,7,8,8,8,8,10
burpees-8,7,7,6,5,5,4,5,4,4,4,6

2-10-12
tabata
planks 8 rounds
mountain climbers- 39,40,38,28,33,32,27,34
jumping knee highs- 27,26,15,15,10,15,10,12
burpees- 6,5,5,2,5,5,5,5

2-13-12 the pit dvd workout 3
2-14-12 the pit dvd workout 1

2-15-12
1 set of 200 sit ups
Tabata planks with someone pushing down on my back for 4 rounds. The last 4 rounds were with body weight only.
Military press 60lbs.-10,7,4,5,5,3,4,4
rows 60lbs-11,10,9,10,7,5,4,7
burpees- 7,8,8,8,7,7,7,6
jumping knee highs- 30,25,10,14,5,14,10, MISSED IT
 
#51 · (Edited)
7-19-12
number of sets x reps per set
pullups reverse close grip 3x5, close grip 2x5, medium reverse grip 2x5, wide 3x5
upside downs rows 10x10
Dips 20 sets 10 reps

today
7a-3p--> work
3:30-> eat
4:00- 4:30--> burpees 5x5min rounds, 2 shots 2 sprawls during the 10 sec rest
6:30->7:30 no gi bjj
8:00-> 100 dbl legs, 100 shadow leg locks each side, 100 sprawls, MT round kick 100 times, mt boxing 7 3min rounds, bas rutten all around workout
 
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