ExRx.net

2/2/12

PM: Mobility drills (back-centric)

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/3/12

AM: Mobility Drills (minus wall sits)

Afternoon: Some ankle/hip/glute mobility drills

PM: MMA class. Some medium power rolling with Senior Student K.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/4/12

AM: MMA class. Rolled with D~, first time in a long time. He's improved but it was nice to get to try my two-leg-submission with one leg on someone else. Good rolls.

PM: Mobility drills, no wall sit.

Knee still cranky today.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/5/12

PM: Mobility Drills

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/6/12

Early AM: Mobility drills (inc. 1:00 wall sit), foam rolling, back-specific mobility drills

***

My knee was very cranky all day - I think the wall sits are doing it. So I'll stop doing them for a while.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/7/12

AM: MMA class. One-on-one with J-L, working ground. She won on Saturday, but we're still working on what she lost against her last fight.

PM: Mobility drills.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/8/12

AM: Mobility drills, foam and lacrosse ball rolling

3 rounds of:
A) Pushup (w/handles) - 10
B) Dumbbell Curl - 10 x 15# DBs
C) Squat-to-Row - 10 x #10
D) Prowler Walk - 1 trip x Prowler+30
E) Band Pull Apart - 10 x red band

Afternoon: Extra stretching.

***

Just a light circuit because, damn it, I'm tired of not training. But nothing even vaguely straining, and we'll see if my knee feels cranky tomorrow. I did it after making sure I did my mobility drills so I was grooving good movement patterns.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/9/12

PM: Mobility drills

***

Knee felt okay after yesterday.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/10/12

AM: Mobility drills

PM: MMA class. Did ground with J-L and T~y. Fun class - I was able to go physically hard but without risking my knee at all.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/11/12

PM: Back-specific mobility drills

***

Felt a cold coming on, so I had to skip MMA class.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/12/12

Rest day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/13/12

AM: Foam rolling, mobility drills

3 rounds of:
1) Pushup (w/rotating handles) - 10
2) Pulldown (NG, Kneeling) - 10 x 80
3) Prowler (high handles) - 1 round trip x econoprowler + 140
4) Triple Curl - 5 x 15# DBs
5) Band Pull Apart - 10

***

Notes later.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/14/12

AM: MMA class, one on one with J-L. Worked ground as usual.

PM: Ankle mobility drills.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/15/12

AM: Foam rolling, mobility drills, then:


1A) Barbell Pushup - 2 x 15 x #3
1B) TRX Row - 2 x 10
1C) Tube Pallof Press w/circles - 2 x 30s per side

***

Barbell pushups were harder than I expected. Hand position, maybe?

TRX row - shoulders felt this after I finished.

PPs - these felt great.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

2/16/12

PM: Ankle mobility drills

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com