Monthly Archives: June 2011

Wednesday Training, 6.29.11

Trained with the  44# kettlebell again today.  After some joint mobility work and yoga, I did 6 sets of 6 Jungle Gym Chins. Next, 5-min of Long Cycle KB Clean & Jerks, switching hands every 5 reps.. Then a circuit of…

  •  5 Jungle Gym Dips
  •  8 Jungle Gym Body Rows
  • 8 TNT Cable Military Presses

… repeated 4 times. Finished with  1- and 2-Arm KB Swings, 30/30 for 10-min.

Monday Training, 6.27.11

Started the day with a few minutes of yoga and two sets of 15 Hindu Push-Ups and 30 Hindu Squats before heading out for a 400m ocean swim.

As I prepared to head out for my afternoon workout, I noticed my 44# kettlebell looked lonely so I grabbed it and to the park I went. After some joint mobility work I did 6 sets of 6 Jungle Gym Chins. Next, 1-Arm KB Clean & Push-Presses, 15/15 for 10-min. Then 5 sets of 5 Jungle Gym Dips, followed by 1- and 2-Arm KB Swings, 30/30 for 10-min. Wrapped-up with TNT Cable Military Presses and Jungle Gym Body Rows, 3 sets of 8 each.

Friday Training, 6.24.11

Today I trained with my friend Travis. We warmed-up with Hindu Push-Ups and Squats, 15/15 for 10-min. Then we moved on the some Chins on the Jungle Gym. I did about 4 sets of 6. Next: Long Cycle Kettlebell Clean & Jerks. We did this for 12-min non-stop, switching hands every 5 reps. Wrapped-up with KB Swings, 30/30 for 8-min. The plan is to gradually increase the time spent on Long Cycle while decreasing the time spent on Swings, with the goal of getting up to 20-min straight of Long Cycle KB Clean & Jerks.

Wednesday Training, 6.22.11

Started the day off with about 10-min of yoga and joint mobility work on the beach before a 200m ocean swim. Normally I swim 400m, but conditions off of Kaimana were not really ideal for swimming that day. Great for surfers, though.

In the afternoon, I again did some joint mobility work before doing several sets of bodyweight and kettlebell circuits.

Circuit 1:

A. Jungle Gym Chins
B. Double KB Jerks

Four sets of 6 each, with 1-min rest between circuits.

Circuit 2:

A. Jungle Gym Dips

B. Renegade Rows

Again, 4 sets of 6 each, with 1-min rest between circuits.

Next up, some timed work. Single KB Snatches, 15/15 for 8-min, followed by KB Swings, 30/30 for 10-min.

BJJ Champ Felicia Oh on Kettlebells

From Kettlebell Athletics:

In a recent interview, Felicia Oh, a Jean Jacques Machado Black Belt whose resume lists 18 separate titles including 2007 ADCC North American Champion was asked to describe her best conditioning methods, her reply was,”Grappling, more grappling, kettlebells, grappling, and more kettlebells.”

Monday Training, 6.20.11

In the morning I did about 12-min of yoga followed by some side planks and BJJ-specific core work.

In the afternoon, I trained with my friend Travis. We warmed-up with Hindu Push-Ups and Squats, 15/15 for 10-min. Then we moved on the some Chins on the Jungle Gym. I did about 4 sets of 6.

For the kettlebell portion of our training, we tried a complex I found on  Kettlebell Athletics. Here are the details:

Complete the prescribed repetitions of each drill before moving unto the next. Don’t stop working until each drill is complete. As you fatigue, drop your repetitions to ensure fast, high quality movement.

8 Snatches into 8 Cleans into 8 Swings Right Arm/ 8 Snatches into 8 Cleans into 8 Swings Left Arm

7 Snatches into 7 Cleans into 7 Swings Right Arm/ 7 Snatches into 7 Cleans into 7 Swings Left Arm

6 Snatches into 6 Cleans into 6 Swings Right Arm/ 6 Snatches into 6 Cleans into 6 Swings Left Arm

… and so on until you are done to 1-rep of each movement. This was a good, short, but challenging protocol, and I plan to utilize it in future workouts.

Exciting Week of Martial Arts Training

Lots of martial arts fun this past week.

Ouch!

On Tuesday, my friends Bobby Chuck and Manny Vallardes decided to ramp-up our Kali stickfighting game a bit by sparring with rattan sticks, as opposed to our usual padded training sticks. It makes a big difference! That slight element of pain (and fear) really changes your game plan. We all did very well, and managed to avoid any serious injuries, though a glancing blow to my elbow did cause a bit of discomfort.

There was more Kali goodness on Thursday, as Manny earned his Battlefield Kali Single Stick Instructor certification under Guro Burton Richardson. Like all of Burton’s instructor tests, sparring is an important part of the certification process, and I had the honor of sparring with Manny for two rounds during testing, while Bobby (also a Kali instructor) took the other two rounds. Everyone fought at a very high level.

Manny Valladares & Burton Richardson

Also that evening, JKD Instructor Shelton Yamashiro earned his Brown Belt in Burton’s Brazilian Jiu-Jitsu for Street Self-Defense. Shelton is a great grappler, and this was well-deserved. I rolled with him for one round as part of his test, and am pleased to report I made it through alive and in one piece.

It was more Kali fun on Saturday. A few friends and I met in the park to do a bit of sparring, using training sticks, rattan sticks, and training knives. I also taught everyone a few basic kettlebell moves. Kali and kettlebells… what a great way to spend an afternoon!