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Thread: Laser Focus

  1. #2101
    sadly, life is a marathon shesprints's Avatar
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    Today I was wiped tf out, just really overtired. No workout but a walk.

    Here is a video of me doing a single weighted pull up. I should get some of me doing my sets of chin ups. I can do more of those.

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  2. #2102
    Registered User trainingal70's Avatar
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    Nice! How many bodyweight pullups can you do?
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  3. #2103
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    Originally Posted by trainingal70 View Post
    Nice! How many bodyweight pullups can you do?
    Only 5, but I'm trying to increase my reps. I figured weighted singles might help. I can do 7 chin ups! Any tips?


    Today's workout... handstand focused. That's another project.

    Plank walk ups
    Handstand holds untimed x LOTS
    Crow pose hold 1 min
    Hollow hold low position 40 sec, 30 sec
    Prone handstand position pulse + hold
    Pull ups 5 x 3

    Run 4 miles easy, 8:44 pace
    plus 3 short fast hill sprints at the end

    I also walked 5+ miles, as my dad will only wear a mask to walk if I go with him... ah well.
    "The right to be heard does not automatically include the right to be taken seriously."
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  4. #2104
    Registered User trainingal70's Avatar
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    Sounds like you're on the right track. Maybe try this: Set 1 - Do as many weighted pullups (even if it's only 1) as you can. Set 2 & 3 - Do as many bodyweight pullups as you can. Set 4 & 5 - do as many chinups as you can. Try that for a few weeks, then test your max bodyweight pullups. Maybe it will go up a little. Just an idea, I'm not an expert!
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  5. #2105
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    Originally Posted by trainingal70 View Post
    Sounds like you're on the right track. Maybe try this: Set 1 - Do as many weighted pullups (even if it's only 1) as you can. Set 2 & 3 - Do as many bodyweight pullups as you can. Set 4 & 5 - do as many chinups as you can. Try that for a few weeks, then test your max bodyweight pullups. Maybe it will go up a little. Just an idea, I'm not an expert!
    Sounds like it might work, though going to failure routinely is probably a bad idea. I could try it for a few weeks and see what happens. I have been alternating days for pull ups and chin ups, rather than combining.

    Speaking of which, today I did two BJJ workouts with professors at my gym over Zoom [lots of HIIT type stuff to mimic BJJ matches], some chinups, handstand practice, and a 3.5 mile walk.

    Details:

    Joel HIIT class:

    5 min plank STRAIGHT
    1 min bridge/shrimp with hips off the floor

    5-6 min rounds of 30 seconds of:

    Jumping jacks
    Front jacks
    Push ups
    Squats
    Mountain climbers
    Bicycles
    Lat drags
    Knee up jumps
    Push up to squat
    Fingertip push ups

    Stretching

    BONUS:

    Chin ups chest to bar 3 x 6

    DINIZ workout:


    3 sets of
    10 side to side jump passes
    10 technical standups
    10 sprawls
    20 sit ups from full extension
    10 bicycles

    3 sets of
    10 push ups (some with 3-sec pause on bottom)
    20 high knees
    10 planks on elbows to arms to elbows
    20 bridges

    Bonus:

    Handstand practice freeform

    I held handstand pretty well for several sections. I also felt great about chest to bar chin ups and--though I know planks for so long are controversial--I genuinely think my form was good throughout.
    Last edited by shesprints; 04-13-2020 at 07:28 PM.
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  6. #2106
    sadly, life is a marathon shesprints's Avatar
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    Conditioning day! This felt the most like a real day spent training BJJ so far. Due to high intensity, I think--hill sprints followed by a BJJ Zoom workout with Marcelo.


    Run: 5.25 miles
    6 x medium hill sprints in middle [lower hill but longer]
    4 x super short fast steep hill sprints at the end

    MARCELO WORKOUT:

    Jumps forward, side to side, jumping jack style, ski style, in a box forward and back
    Swing legs side to side from butterfly
    Sit up from butterfly onto one knee
    Sit through, sit through all the way to turning over
    Squat and back roll then back up
    Granby roll on wall
    Back and forward rolls
    Jump up from knees to feet
    Handstand 30s facing fall and 30s away from wall, x 2
    Sprawls
    Shots
    Pushup to squat and back
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  7. #2107
    Registered User Fiction2Fitness's Avatar
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    Nice work. Pretty sure I couldn't do half of that. ;-)
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  8. #2108
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Nice work. Pretty sure I couldn't do half of that. ;-)
    I imagine most people wouldn't even know wtf some of the BJJ drills even are so there's no shame in that :P


    Let's see, yesterday...

    Trained BJJ with Rachel 1 hour

    Warmup:

    Hip up from butterfly legs to each side
    Hip up from butterfly on one knee
    Bridge
    Backward and forward roll
    Technical standup
    Pummeling
    Wrestling footwork drills: step forward/other steps back, hops in a circle without crossing feet x 2 circles each way, side shuffle without crossing feet, step backs with hand to mat
    'Chase the leg' from all fours drill

    Review class:

    Single leg from arm drag
    Single leg from popping the collar tie
    *Low single intro

    Waiter sweep

    Arm bar swings from closed guard with feet on hips/arm drag entry
    Triangle entry from feet on hips, finishing the triangle

    +

    30 min Zoom class with Paul

    Foot pummeling, bridges, triangles, hip ups

    2 sets: 1. jump burpee x 10 2. surfing getup x 10 3. deep squats x 10 4. lunge with a twist back to the knee up side far as possible switching legs x 10 5. jump burpee x 10

    Bonus:

    pull ups 6 x 3

    Handstand practice against wall both directions
    3 x 10 pike press




    Today:

    Run 6.08 miles, 8:46 pace (easy run)

    +

    Marcelo class:
    very similar to last time, jumping, rolls/BJJ movements, pretty intense
    "The right to be heard does not automatically include the right to be taken seriously."
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  9. #2109
    sadly, life is a marathon shesprints's Avatar
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    Yesterday:

    Diniz workout:

    Wrestling footwork stepping forward and back both sides
    3 sets
    Bridges x 20
    Hip escapes forward/back x 20
    Sprawls from footwork x 20

    3 sets
    Squat to jump out to sprawl x 20
    Technical standup both sides x 10 each side

    3 sets
    Kick someone away from guard to sit up on hip x 10
    Explosive sit ups from supine x 20
    Push ups x 10

    Bonus:

    1 x weighted pull up, 5 x assisted pull ups [felt too tired for these today]

    Pistol squats 5 x 3 each side
    Shrimp squats 3 x 5 each side
    Dragon pistol practice a few times

    Marcelo workout:

    Jumping
    Handstands
    Rolls
    Granby rolls
    Roll backwards to squat
    Roll backwards to squat to pushup
    Situp variations, leg raises
    Jumping up from knees to feet
    Shots
    Sprawls
    Pushup jumps in and out with hands, then jumps in place (SO HARD)


    Today:

    We had a BJJ remote lesson over Facebook Messenger video! It was really great. Beforehand, I warmed up with a Matheus Diniz Zoom class...

    Warmup with wrestling footwork

    3 sets
    Mountain climbers x 20-30
    Technical standup x 20
    Pushups x 10

    3 sets
    High knees x 20-30
    Reverse crunch x 20-30
    Roll to sit up and hip up x 20

    3 sets
    Plank hands up and down x 20
    Squat position to sprawl and back x 20
    Triangle x 20-30


    BJJ lesson + drills

    1. Waiter sweep. Put your KNEE inside so they can't footlock you and so that you have some room to create distance in between you. Note that you can only sweep if their weight is on their knee. First, unbalance so they post hands. Then, sweep away diagonally toward the lighter leg, making sure to keep the foot collected and really bent in toward you. STAY TIGHT when you come up--pinching knees and holding onto that foot--until you can over-under pass.

    2. Maybe you can't over-under so options include knee cut or running around to the far side or stack pass to the far side (grab far shoulder and under hip, and pummel head inside).

    3. Another option is to leg weave pass if they get their knee in and try to push you away. Walk their hips to the other side, hook their ankle with your ankle, and either pass to mount or just run around the now-free side.

    4. Y-guard. If they shift weight to their straight leg side, shin pressure with the knee that's inside, then shift up to elbow. Then kick inside their knee and keep pushing yourself with your arm to be behind them. Then if they turn to face you simply lift their leg until they fall. If they turn away, grab their leg, drag them, and then take the back.

    CONCEPT: Think in terms of where you're framing and what the option is for a response. Stop at each step when drilling to troubleshoot together. Did the pass work? Can the person resist? Take your back?

    Drilled 30 min using these concepts with great success.
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  10. #2110
    sadly, life is a marathon shesprints's Avatar
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    SO I found a buddy who can do remote wrestling drills with me via video. Both of us simply want to practice our footwork and self-check/correct each other, and we're at the same level, so it's a great plan. We'll meet twice a week for now to check in and drill on our own the other days.

    I did a crazy amount of activity today... between my 5-mile run, footwork drills, and BJJ workout class, I burned as many calories (probably more) than the day I ran 10 miles. According to my Whoop watch, projecting over 2700 total. Eating a lot of cereal today to fill in the gaps.


    Workout(s)...

    Run 5 miles, 44 min (8:46 easy pace)

    Wrestling footwork:

    Assignment for the week:
    1. Left/right/both drill
    2. Step back and block, step forward and reach.
    3. Level change. [planned for future]
    4. Side to side/circle.

    Marcos class:

    Core stuff with belts, push ups to arm extended, side plank to knee tuck, balance in sitout position, squat holds to squat jumps, squat jumps, burpees x 48 in one minute to finish

    + PT: TKE w/ band 3 x 30 on left leg

    The instructor made ME count the burpees out loud and set the pace on them for the last minute. My friend said I almost made him black out lmao.
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