Your new Simian Overlord!

Hail 2 Da Chimp

Friday 26/02/10:

MMA - BJJ:

Hip shrimp from side control.
Standing -> side control.

2 x 3 mins Clinch work.
Arm bar from guard.
Arm bar from guard, while being stacked - sweep to mount.
Scissor sweep from guard.
Sweep from guard.

4 x 3 mins grappling.

Summary:
Went really well - did well in the grappling too. Was training with a beginner so the class was very light, grappling was a lot harder.
So much so that I've fúcked my shoulder again. Currently resting it

Hail 2 Da Chimp

Saturday 27 - Sunday 28/02/10:

Rest day:

Summary:
Planned rest days.

Hail 2 Da Chimp

Monday 1/03/10:

Rest day:

Summary:
Shoulder still sore - not tempting fate. Rest day!

Hail 2 Da Chimp

Tuesday 2/03/10:

Weights - Starting Strength Workout A:
Rowing machine
Stretched out.

Squat - Smith machine:
60Kg x 5
80Kg x 5
95Kg x 5
105Kg x 5
105Kg x 5
105Kg x 5

2 sets of Push ups x 5 -> Downward facing dog & hold.
R.C. work with bands, with elbow @ 0 degrees & 90 degrees.
2 sets of 12, internal & external.

Scap pushups 2 x 10.
Plank, with hands over lapping x ???
Bird dogs 5 seconds x 5 each side.

Summary:
Knee is hurting now - stoopid Smith Machine!
All rehab work, shoulder is feeling a lot better.

Hail 2 Da Chimp

Wednesday 3/03/10:

Rest day:

Summary:
Didn't get a chance to do anything...

Hail 2 Da Chimp

Thursday 4/03/10:

Cardio:
15 min run - medium pace.

Approx 20 mins of stretching.

R.C. band work:
2 x 0 degrees internal & external rotations
2 x 90 degrees internal & external

Summary:
Meh, run actually felt fairly tough!

Hail 2 Da Chimp

Friday 5/03/10:

MMA - Conditioning - Sparring:
R.C. band work:
2 x 0 degrees internal & external rotations
2 x 90 degrees internal & external

Clinch.
Touch sparring.
Sparring x 3 rounds.
Conditioning x 4 rounds.

Summary:

Hail 2 Da Chimp

Saturday 6/03/10:

MMA - Sparring:
R.C. band work:
2 x 0 degrees internal & external rotations
2 x 90 degrees internal & external

Shadow boxing x 2 rounds.
Stretch out.
Clinch x 2 rounds.
Stretch out.
Touch sparring x 2 rounds.
Stretch out.

Sparring full Thai, x 5 rounds.
Grappling x 4 rounds.

Summary:
Light enough sparring (thank fúck) but was still in bits after it!
Reminder: bring cup next week

Hail 2 Da Chimp

Sunday 7/03/10:

Rest day:

Summary:
N/A.

MoonDancer

Hail 2 Da Chimp wrote: »

Saturday 6/03/10:
Reminder: bring cup next week

https://www.youtube.com/watch?v=r2JRz8kzmZY

Hail 2 Da Chimp

Monday 8/03/10:

MMA - M.T.:
Shadow boxing x 2 rounds.
Stretch out.
Touch sparring x 2 rounds.
Stretch out.
Clinch x 2 rounds.
Stretch out.

GNP from guard.
GNP from mount.

Thai Pads - 3 x 3 min rounds, no set combo's.

Sparring full Thai, x 3 rounds.

Handstand - 2 x 10 seconds (shoulder prehab).

Summary:
Good session, can feel my cardio returning and my sparring is getting sharper - yeayyyy!

Hail 2 Da Chimp

Tuesday 9/03/10:

MMA - BJJ:
Warm up.
Rolling, falling, etc.

Arm bar from guard.
Arm bar from guard from triangle position.
Double arm bar from guard.

Scissor sweep from guard.
Elevator sweep from guard.

Kneebar from guard -> opponent stands up.

Grappling x 3 rounds.

Rope climb x 1.5
30 x sit ups.
Bench - Oly bar x 20.

Summary:
Rolling was OK, needs a bit more work.

Hail 2 Da Chimp

Wednesday 10/03/10:

Rest day:

Summary:
N/A.

Hail 2 Da Chimp

Thursday 11/03/10:

Rest day:

Summary:
N/A.

Hail 2 Da Chimp

Friday 12/03/10:

MMA - Conditioning:
Shadow boxing x 2 rounds.
Stretch out.
Touch sparring x 2 rounds.
Stretch out.
Clinch.
Clinch with takedowns.

Conditioning circuit:
4 x 3.5 min rounds

Couple of rounds of grappling, not really timed.

Bench 60Kg x 8
Rope climb.
Bench 60Kg x 5
Rope climb.

Summary:
OK session, felt very drained, in-spite of the 2 rest days I just had
Conditioning work went well, grappling - no so well.

Hail 2 Da Chimp

Saturday 13/03/10:

MMA - Sparring:
Long warm up.

Alternating between grappling & full Thai & punching bag.
Approx 10 rounds.

Rope climb.
Bench 60Kg x 5
Rope climb.
Bench 60Kg x 5

Handstand x 10 seconds.
Handstand x 10 seconds.

Summary:
Grand session, nice way to start the weekend.
Busted my eye though...

Hail 2 Da Chimp

Sunday 14/03/10:

Rest day:

Summary:
Hangover / Rest day.

Hail 2 Da Chimp

Monday 15/03/10:

Rest day:

Summary:
Nothing went right for me after I finished work, would have been very late for training and eye is still busted so took an extra - Rest day.

Hail 2 Da Chimp

Tuesday 16/03/10:

MMA - BJJ:
Warm up.
Rolling, cartwheels and some other mad stuff.

Armbar: Opponent in turtle position.
Concentrating on hooking opponents head (with your shin across the back of their neck) and rolling into the armbar.
Armbar from guard.
Same movement as above, Nogueira's specialty.
Armbar: from the back.
Trying to get the leg across in one movement.

Resisting Armbar.
Finishing Armbar vs. resisting opponent.
Kneebar from guard -> opponent stands into it.

Grappling starting from back position.

Resisting / finishing heel hook.
Resisting rear naked choke.

Rope climb
Military press Oly bar.
Rope climb
Military press Oly bar.
Rope climb
Military press Oly bar.

Summary:
OK session, took it easy enough as my eye is still fooked.

Hail 2 Da Chimp

Wednesday 17/03/10:

Rest day.
R.C. band work.

Summary:
St. Patricks day.

Hail 2 Da Chimp

Thursday 18/03/10:

Rest day.

Summary:
Hang over day.

Hail 2 Da Chimp

Friday 19/03/10:

MMA - Conditioning:
Shadow boxing.
Touch sparring.
Wrestling clinch.
Clinch w/ takedowns.
Shoot drill.

Conditioning circuit.

Rope climb
Bench: 60Kg x 8
Rope climb
Bench: 60Kg x 8

Summary:
N/A,

Hail 2 Da Chimp

Saturday 20/03/10:

MMA - Sparring:
Good long warm up.
Alternating between stand up (with takedowns) and grappling.

Summary:
Doesn't sound like much but there was a lot of sparring!

Hail 2 Da Chimp

Sunday 21/03/10:

Rest day.

Summary:
Rest day

Hail 2 Da Chimp

Monday 22/03/10:

MMA - Boxing:
Shadow boxing.
Touch sparring.
Wrestling clinch.

Technical work:
Opponent throwing jab -Shoot drill.
Slipping the cross.
Slipping the cross - counter left hook.

Thai pads:
L block, R uppercut, L hook, R cross.
R block, L uppercut, R cross, L hook, R cross.
Bit of everything.

Sparring x 3 rounds - full Thai, w/ takedowns.

Rope climb
Bench: 70Kg x 5
Rope climb
Bench: 70Kg x 5
Rope climb

Summary:
Very tough session, only 3 rounds on Thai pads but went hell for leather.

Hail 2 Da Chimp

Tuesday 23/03/10:

MMA - BJJ:
Warm up:
Rolling, cartwheels and other mad stuff.

Arm bar from guard -> grabbing opponents leg and rolling.
Arm bar from guard -> opponent tries to stand -> grabbing leg and spinning inside to finish.
Arm bar from guard -> opponent escapes arm, turning hips and taking other arm.

Resisting arm bar.
Finishing arm bar.

Kneebar from guard -> opponent standing.
Heel hook from guard.

3 rounds of:
Grappling from guard.
Grappling trying to escape guard.

Good stretch out for the legs.
Summary:
Fairly technical stuff, took it nice and easy just trying to get the technique right.

Hail 2 Da Chimp

Wednesday 24/03/10:

Rest day:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Thursday 25/03/10:

MMA - BJJ:
Warm up:
Rolling, cartwheels and other mad stuff.

Shoot drill.
Shoot frill w/ takedown.
Shooting for double leg -> knee bar, using your legs and trapping their hips.

Scarf lock - straight arm bar (From Kimura position).
Scarf lock - Kimura using legs.
Scarf lock from bottom - Escaping out the back.
Scarf lock from bottom - Rolling opponent.

Escaping side control.
Keeping side control.

3 rounds of:
Grappling from Standing / knees.

Good stretch out for the legs / shoulders / back.
Summary:
Good class, covering all ranges really. I can see an improvement in my rolling too, which is nice.

Hail 2 Da Chimp

Friday 26/03/10:

Rest day:
Rest day.

Summary:

N/A

Hail 2 Da Chimp

Saturday 27/03/10:

MMA - Sparring:
Good warm up.
4 x rounds of grappling.
3 x rounds of stand up w/ takedowns.
Couple of rounds on the punch bag.

Rope climb.
1 arm Arnold press: 12.5Kg x 8
Rope climb.
1 arm Arnold press: 12.5Kg x 8

Summary:
class, wouldn't have managed another round, fairly hard going too.
Did well with my shooting in for takedowns but need to work on finishing them off.
Grappling went well also, striking not so well, been having trouble finding my range need to get stuck in a bit more.