Hext's Training Log

Discussion in 'Training Logs' started by hext, Oct 31, 2011.

  1. hext

    hext Valued Member


    morning: Kihon, kumite, kata combinations

    Evening: 5th Kyu grading (1hr) followed by 1.5hrs Kihon, kumite, kata combinations

    Rest day


    hang power snatch 5 sets of 3 reps

    40 - 42.5 - 45 - 47.5 - 50 (fail) - 47.5 KGs

    followed by

    50x 24kg American kettlebell swing
    40x sit-ups
    30x air squats
    20x push ups
    10x Turkish get ups 16kg

    5 mins practice double unders


    6 hr hike with dog


    6 rounds of:

    1 minute of 16kg sandbag clean sprawls
    1 minute of 20kg hammer slams
    1 minute of 20" box jumps
    1 minute of 24kg american kettlebell swings
    1 minute of battling ropes
    1 minute of 16kg sandbag get ups

    5 minute pad work
    5 minute heavy bagwork
  2. hext

    hext Valued Member

    RIIGHT..I've been training but not up kept my log as I've mostly been training for my 5th Kyu and log would have reflected this..

    Which I passed, I got a 2nd overall which is ok, I got a 1st For Kihon, combinations and pairs but a 2nd for my Kata which brought the grade down, I'm still positive and it is a bit of a wakeup call as I thought I was better prepared for Kata so concentrated more on my pairs..

    anyways...back to the log


    (emphasizing on good form rather than reps)

    2 Min Deadlifts @ 100kg
    3 Min Heavy Bag
    2 Min Deadlifts @ 100kg
    1 Min Rest
    2 Min American Kettlebell Swing @ 24kg
    3 Min Heavy Bag
    2 Min American Kettlebell Swing @ 24kg
    1 Min Rest
    2 Min Battling Ropes
    3 Min Heavy Bag
    2 Min Battling Ropes
    1 Min Rest
    2 Min Sandbag clean and sprawl @ 16kg
    3 Min Heavy Bag
    2 Min Sandbag clean and sprawl @ 16kg


    Five Rounds

    800m Run
    30x 24kg American Kettlebell Swing
    30x Pull-ups

    Kata ;)
  3. hext

    hext Valued Member


    5 rounds of 3 reps back squat:

    60 - 70 - 80 - 100 - 110 Kgs

    Followed by

    Six rounds of:

    4x handstand pushups (against wall)
    6x Box Jumps 24"
    6x ring Dips



    Karate Class 1.5hrs
  4. hext

    hext Valued Member


    5x Deadlift

    100 - 130 - 150 - 170 - 180kgs (Fail)

    5x BackSquat

    60 - 70 - 80- 90- 100 - 110Kgs

    5x Push-Press

    40 - 50- 55 -60 (Fail) - 57.5

    30x American Kettlebell Swings


    6 Hour Hike with Dog

    20 mins Kata


    5 Rounds

    1min x Wall Ball Sprawl 9kg
    1min x 24" Box Jumps
    1min x Burpees
    1min x Heavy Bag
    1min x Speed Rope
    1min x Rest


    Kettlebell Technique; Not for time and concentrating on form not speed or reps
    Clean and Press 24kg
    Snatch 5x 24kg
    Swing 5x 24kg
    Sumo Deadlift High Pull 5x 24kg
    Famer Walk 2x 24kg
    Waiter Walk 2x 20kg (alternating raised arm) 15m


    10x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    9x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    8x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    7x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    6x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    5x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    4x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    4x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    3x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    2x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
    1x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
  5. hext

    hext Valued Member


    Three rounds for time of:
    35kg Thruster x15
    15x Pull-Ups
    35kg Thruster x15
    15x Pull-Ups


    Karate! 1.5hrs Class


    7x Jumping Muscle-ups (can't master the proper version yet!) :)
    35kg Thruster x21 reps

    5x Sumo Deadlift Highpull 32kg
    9x Pull Ups
    12x Box Jumps 24"
    15x American Kettlebell Swing 24kg


    Lifting heavy today for going to 1 lift max, couple of warm ups then:

    Shoulder press (no dip/drive ) 60kg
    Deadlift 160kg
    Back Squat 120kg

    Karate Combinations and Kihon
  6. hext

    hext Valued Member

    Christ, it's been a while..thought I would keep up the log for the new year, I've still been training just not logging..

    I no longer have access the all the same equipment so it'll mainly be bodyweight stuff from now..which will be an interesting comparison.


    Super light workout due to time/still being full of meat!
    Slow/light technique practice

    10 mins mobility
    (Neck/shoulder/hips/elbow/knee/ankle rotations)


    Front kick
    Side kick - I spent more time on this today, last week Sensai noticed I was rounding my back on left sokoto, not sure if this is new or something I've slowly added?!
    Back kick

    2x rounds shadow sparring

    Bo Kata 1

    Nage Waza- throwing technique

    Seoi Nage (full)
    Nihon Seoi Nage (two arm)
    Morote Seoi Nage (assisted )
    Ushiro Seoi Nage (reverse)
  7. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Haha, I expect a few more posts like this over the next week or so. :D
  8. hext

    hext Valued Member


    3hr Hike with the family around the local farmlands (we're visiting family in the midlands)

    100x hammer fist
    100x knife hand strike

    10min stretching

    Naihanchi kata - I'm trying to practice kata more often, so many karateka love it and I'm still unsure :/ I've been focusing this kata on the bunkai in the hope to better understand the methods
  9. hext

    hext Valued Member



    Not a regular part of my training but as I'm still away visiting family, I thought I'd bust in a few.

    From the various stances (not sure of the correct terminology) I noticed;

    I can no longer touch my toes - not sure when this crept on me in the last couple of weeks (sun salutation)

    Shoulders are tight (crab)

    I don't fold in half ... Or even close ( standing forward bend)

    I think from this I might incorporate yoga a bit more, even if only once a week..
  10. HarryF

    HarryF Malued Vember

    Good plan!
    I really like to use yoga in my routine - flowing types (ashtanga/vinyasa) during a warm up, and slower types (hatha/iyengar), where you hold a pose for several breaths, during my rest days or in the morning if I get up early enough...

    There may be better/quicker ways of increasing flexibility/usable range of motion (see posts by Van Zandt), but I also like the meditative and breath control elements :)

    Consistency is key (like with most things!) Good luck!
  11. LemonSloth

    LemonSloth Laugh and grow fat!

    Everyone has their own favourites for different reasons, Naihanchi has some wonderful visually striking movements when you break them down. Personally I prefer Seiyunchin

    Which style do you practice, by the way? And when you're focusing on the bunkai, are you practising solo or with a partner?


    EDIT: Also, I'm not sure if you're already aware of it or not, but there's a Youtube channel "Oneminutebunkai". It doesn't go into quite enough detail for my liking, but they have some wonderful snippets of movements to watch :)
    Last edited: Dec 30, 2013
  12. hext

    hext Valued Member

    Thanks Harry! I'll look into this a bit more, I think the flowing types seem to keep my interest more than going through static/dynamic stretches individually?

    KS- it's Washinkai - heavily influenced by Wado-Ryu

    Just youtube'd Seyunchin, very nice Kata!
    I practice bunkai solo, we do occasionally do this in the dojo but not always in depth enough so look at the various resources available, Iain abernethy etc.

    I've not come across the oneminutebunkai that I remember but have just subscribed :)
  13. hext

    hext Valued Member


    Just getting over a bit of flu so starting to ramp up the training.

    Back home now with access to the Kettlebell!

    50x kettlebell swings (24kg)

    Followed by TenshinSho kata for a warm down
  14. LemonSloth

    LemonSloth Laugh and grow fat!

    So what does your training usually consist of? Is it a straight mix of general strength/fitness and some kata or do you change it up or something else?

    Best of luck with your log, dude :)
  15. hext

    hext Valued Member

    My training is Weekly lessons are Karate, Jujitsu and BJJ

    My other workouts used to be made up 99% of CrossFit but now don't have access to the same equipment, I 'll be looking into more body weight stuff until I find what works best, adding yoga an maybe a couple of other additions along the way.
  16. hext

    hext Valued Member


    Jujitsu class

    First training back since before Christmas, started with the usual warmup/calisthenics including a few variants of push ups (seiken, wide, diamond)

    And break falls of which I'm still having trouble with "straight over back"

    Followed by some Kihon, and a free flow Kihon of 3 lengths of the dojo.

    Leg locks and heel hooks! We spent around 30mins trying out variants and defence as well as applying without leaving yourself vulnerable (something I quite liked)

    Then some syllabus throws and locks in our various groups.

    Finished off with some rolling and a bit of a warm down..
  17. hext

    hext Valued Member


    Home workout

    50x upright row (24kg kettlebell)
    50x lunch punch
    30x front kick
    20x round house

    5x 15 push-ups

    Kata - Chinto
  18. hext

    hext Valued Member


    Yoga - standing forward bend? Not even close..

    Karate Class

    Lots of pair work tonight, kicks feel good.. I think the practicing is helping!
    Sparring - seemed to be a bit more agile

    Naihanchi kata & bunkai
  19. hext

    hext Valued Member


    100 kettlebell swings 24kg

    Pretty simple but nice and quick!
  20. hext

    hext Valued Member


    3k run in the morning

    BJJ class in evening

    We drilled a a lot of single leg takedown attack and defence.
    This was pretty hard work ie. defence was 5 minute round with fresh opponent every minute.

    This is that part off BJJ that I find very useful for karate..

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