ross training, Sport, Teaching, training

Days with Ross and new tricks

Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Abs
* Pull Ups/ Renegade rows (12kg)
* Skipping
* Box jump
* Rope flips
* Burpees
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
* Sandbag
3 rounds app. 30-40 sec each station

Finisher:
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Stretch

Tuesday:
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
5 sets: 45/ 60 sec rest

5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
4 sets: 60 sec rest-

5 pr leg KB lunges
10 Lunge jumps
4 sets: 60 sec rest

Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.

Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!

Beautiful caves at the Irish coast

Monday
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!

Got a lot of snatch and Push Press in with the KB class and my Pts.

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50 day challenge, ross training, Sport, training

Ross V – 400m

Fifth working day of Ross 50 day challenge. Swapped the WC 101 with 400m sprints on track. Either way, I would not have been super efficient. Still burning from yesterdays KB hell.

Ross V:
6x 400 meter sprints (Once again, I found that I’m good at the first 200, slowing a bit on 300 and coming back on fourth. Wish I could just keep the pace all the way)
4x 50 m sprint – closing down

Core III:
5 TGU (12kg) – each side
6 DL Twist – each side
15 V-ups
– 3 sets-

Finisher: Plank 1.15 min

Tonight 2 classes at K2C – Boxercise & Fightergirl. Girls at Boxercise are going to crush their numbers from last week, I can feel some burning coming on!!

Apropiate looking Kettlebell

Check out the http://www.demonbells.com for evil Kettlebells. They’re brilliant. If I had loads of money, this would be the KB, I’d be looking to buy!

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Sport, training

Recovery run, TGU and long cycle

Besides doing 2 Boxercise classes today – one at CIT and one at K2C, I also had time for a small session myself

3K recovery run (1.5k normal paced and 1.5 fast paced). I actually intended to do a normal to slow pace, but as I was in a hurry for time, there was only one option: faster (bigger, better, stronger).

3x 10x 15kg Long cycle with db’s – as gym doesn’t have KB’s. (edited 5 reps to 10. Apparently my memory flunked when I made the first entry)

3x 5x 12.5kg TGU (again DB’s)

Evening class with some hardworking ladies at K2C, inspired me to go for a little extra:
65 sit ups
85 Squats
40 push ups
-after class: 50 knees, 2x back bridge, 3x 6 pull ups (alt.grip) and a small bit of shadow box

Tomorrow it’s Boxfit craze at Womens Fitness!

I came to another training realization today: When I don’t have my thaibox, it’s hard for me to commit to a strict training plan. Like the program for improving my lifts for the powerlifting competitions or now: running programs to improve my time. I really suck at it.. cause I love go to the gym, and just do a bunch of crazy stuff, that I just feel like doing – not that I have to. Muay thai is different!! I’m always in the mood for that :p

Training with Master Toddy in Las Vegas – 2yrs ago.

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muay thai, Sport, Teaching, training

TRX – WTF?

Did an early morning boxercise class at CIT – a great way to start the day, once you got out of bed.

Did a small session myself afterwards:
3K running
5min Xtrainer – waiting on the TRX cable
TRX – trying it out for about 15 – 20min. Decided it was not that much fun. Have to try a class and get proper instruction, before I can decide for real. Today was basically a waste of time.

3 set TGU (5 x12.5kg) super set with Dips (bw x10)
3 set BoR (5,6,8x 25kg) super set with Hamstrings (bw x20)
Strecth

Tonight Boxercise class at K2C 

Someone mailed me about Rhassan Muhareb. He is a muay thai fighter and friend of mine from Denmark. He’s been fighting for years, and has several national and international titles. He trains at Mikenta and is without doubt, one of the most unusual nak muays around – in that sense, that he is strong, powerful, athletic – and he does the craziest things in the ring.
I haven’t seen his fights from I-1 2012, but with 3 KO’s, I’m guessing one or two is probably quite spectacular.  I’ve also had the pleasure of commentating with Rhassan as my guest expert at a Fight Club show.
And as a last note: He is a great guy!! Down to earth, honest, hard working (training), friendly.

Rhassan Muhareb vs Christian Klingenberg, Fight Arena, Albertslund, Denmark, may 2009. (Tania Presutti, photographer)

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40 day Lent challenge, Sport, strength training, training

2nd challenge in the bag

Day 35 of Lent Challenge

Didn’t feel to fresh this morning and seriously thought about going home instead of going to the gym. Realized I didn’t have a day off this past weekend, because I stayed in Cork (gym access saturday and sunshine run on sunday). So just the thought of a long run or other exhausting drills was enough to make me think of leaving it.

None the less, dragged my sorry butt to the gym and decided to give it a shot, sometimes things have a way of turning around, once the endorphins start flowing. And to my great delight, this was one of those days. I was prepared to go home, head held high, even on a prematurely exit. But going today paid off!

Training and challenge day 35


* 1K running (12.5kph)

TGU
* 1x 5 TGU with 15.5kg dumbbell (each side)
* 4x 5 TGU w/ 12.5kg db (each side)
Tyrkish get ups are great!! Works the whole body, tickle your balance and when you get up, you can rightfully feel strong.  I used to do this drill with my 12kg KB – which is now in Denmark, so made do with two sizes of DB’s. Have to add, that I think the drill is more challenging with KB’s, as it’s a little more tricky to hold than the DB. Weight is more evenly distributed in last mentioned.
My first set with 15.5kg was hard, and so was last /fifth) set with left hand, with the lighter 12.5kg. But totally felt like a great work out.

Deadlift – 100kg challenge
*
 5x 70 kg
5x 80 kg
* 3x 90 kg
* 1x 100kg (PR) – Slipped grip on right hand on descending. So not sure if it would have counted on comp. day, but very happy to get it up and it didn’t even feel so heavy. However, when I tried a 2nd and 3rd time, it didn’t move from the floor. I guess, I missed ‘the boat’ – I find that in my strength training, I have these ‘windows’, where everything is possible. But if I don’t time it right, I’m not getting it.

Pull Ups/ Chin Ups
3 x 5 – alternate grip (6 chin ups)

Forgot to stretch, abs etc. 😦  – but

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strength training, training

Gym session – Irish style

Finally – found a gym!!:) Happy days in beautiful Ireland

Even we been running in the mountains, walking at the sea-shore, lifting rocks and finding crabs, fish, sea anemones – still I missed the gym a little. And it’s so easy to lose the power for pull-ups, and I would hate to start all over. So, happy, happy – yesterday we found, I could use the gym here.
So first time in almost 2 weeks, I finally got my bu** back in a gym. Just the thought alone has been carried me through the day, gym session itself was good, but also harder than expected.
Gym was a little roughed, and small spaced – but had most of what I needed: Pull up bar, DB’s and a corner for abs and back.

Wednesday session:

Warm up: 6K run (26 min, 1K slow in 6min)

Pull Ups superset with Clen n press (6 sets, 4 reps pr set. 10K DB)
Bend over Row (6 sets, 4 reps, 15K DB x2)
½ TGU (4 sets, 6 reps, 10K DB x2)
TGU (4 sets, 4 reps, 10K DB x2)

Finish off with:
100 Push Ups
200 Abs
100 Back
Pui Yee’s 20 min cool down (cut down to 10 min)

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