Kyoshin Ryu Jiu-Jitsu

triple kick, low, medium, high
speed practise: chamber leg quickly over and over, then kick

okuri: double oi-zuki before the defense, breaks up rhythm
kaeshi: counter attack, no defense, step forward with oi-zuki

kihon chi - uke grabs rear leg, which I don't agree with

kata gatame - kesa variation with more control of the neck and less likelihood that they can get their arm through the loop; also variation up on one knee as with the tanto defense

belt as flexible weapon
- slashing attacks, pinwheel, helicopter...

--Duration: 45mins

Pool Swimming

200m kick w/ fins
200m pull w/ paddles
4x 50m swim w/ fins and paddles, descending, 0:20 R
0:40 / 0:41 / 0:39 / 0:38
4x 50m swim, descending, 0:20 R
0:54 / 0:53 / 0:51 / 0:49

2x
4x 100m on 2:05
1x 400m on 8:40
200m easy pull (second was 150m)
1:50 / 1:54 / 1:56 / 1:58 / 8:17
1:55 / 1:58 / 2:02 / 2:03 / 8:14
The first round nearly killed me. I finished the 400 totally delirious and out of breath. I decided to treat the second round like an endurance set, which is what it was, and only gave myself a few seconds of rest after easier reps. Et voila - a faster swim on the 400!

--Distance: 2,750m
--Duration: 65mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set

(10) DB Row @ Bench Plank: 25lbs / 30lbs (8, Bench) / 25lbs
(10) DB Bench Press: 2x 25lbs / 2x 30lbs / 2x 30lbs
(10) BB Deadlift: 110lbs / 120lbs / 125lbs
(10) DB Bent Lateral fly w/ external rotation: 7.5lbs x2 / 10lbs x2 / 10lbs x2

(10) Leg Press: 280lbs / 300lbs / 320lbs
(10) Ball Figure-8: BW / BW / BW 
(10) DB Bent-over Lateral Raise: 5lbs x2 / 7.5lbs x2 / 7.5lbs x2
(10/side) Diagonal Squat Press: 25lbs plate / 25lbs plate / 25lbs plate

(10) DB Curls: 2x 15lbs / 2x 20lbs (6) / 2x 15lbs
(10) Front Squat: 60lbs / 70lbs / 70lbs
(10/side) Low Box Walk-overs: BW / BW / BW
(10/side) Calf Raises: BW / BW / BW [pretty awesome when the heart rate is through the roof!]

--Duration: 65mins

Pool Swimming

200m kick w/ fins
200m pull w/ paddles
200m swim w/ fins and paddles

6x 100m on 2:10, trying to hold 1:55
1:44 / 1:51 / 1:52 / 1:54 / 1:56 / 1:55

50m easy

3x 200m on 4:20, trying to hold 4:00
3:51 / 3:52 / 3:55
These felt quite easy

50m easy

4x 50m on 1:00
3x 50m on 0:55
2x 50m on 0:50
1x 50m on 0:45
At least that was the plan!
Swam most at 0:55, but then just dropped closer to 1:00 just to finish

50m windmill (to show us how hard it is to swim while thrashing around) - tough on the shoulders and slow
50m 3Rs - Reach, Rhythm, Relaxation

--Distance: 2,500m
--Duration: 65mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set / 4th set


(10) DB Row: 25lbs / 30lbs / 30lbs (8)
(10) DB Bench Press: 2x 25lbs / 2x 30lbs / 2x 30lbs
(10) Front Squat: 60lbs / 70lbs / 70lbs
(10/side) Alt. DB Straight Arm Raise: 10lbs / 10lbs / 10lbs

(10) Leg Press: 280lbs / 300lbs / 320lbs / 320lbs
(10/side) DB Anti-Rotation Chops: 20lbs / 20lbs / 20lbs / 20lbs
(10) BB Deadlift: 110lbs / 110lbs / 115lbs / 120lbs [went higher after finally giving up on pronated grip and switched to over-under]

(10) Push-ups: BW / BW
(10) Inverted Rows: BW / BW

--Duration: 57mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set

(10/side, 8, 6) Cable Straight Arm Pulldown: Setting 3 / Setting 4 / Setting 5
(10) Cable Deadlift: Setting 15 / Setting 15 / Setting 15
(failure) Chin-ups: 3x1 / 1.25 / 1.5
(10) Leg Press: 280lbs / 300lbs / 320lbs

(10) DB Bench Press: 2x 20lbs / 2x 30lbs / 2x 30lbs
(10) Front Squat: 60lbs / 70lbs / 70lbs
(10/side) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate
(10/side) DB Sword Draw: 7.5lbs / 10lbs / 10lbs

(5/side) Push-up DB Rows: 10lbs / 10lbs
(10) BB Deadlift: 110lbs / 110lbs
(10) Ball Rollout: BW / BW
(10) Inverted Rows: BW / BW

--Duration: 45mins

Kyoshin Ryu Jiu-Jitsu

Kihon ichi / ni / san / chi bonkai

Kumite with boxing gloves - at first no head shots, but we realized we were dropping our hands, so then all strikes and kicks were legal the second time around. Much better.

Blind joint lock sparring.

--Duration: 60mins

Pool Swimming

50m DSP, 22 / 21

4x 50m on 1:15
0:52 for each, nice holding pace! And felt leisurley

15x 100m, should have dropped by 5secs on 5x / 4x / 3x / 2x / 1x, but I missed the memo, thought it was every 5x. So expected to do 2:05 / 2:00 / 1:55
1:45 / 1:51 / 1:52 / 1:53 / 1:54 / 1:55 / 1:55 / 1:55 / 1:54 / 1:58 / 2:00 - at this point I was quite off the team's pace, so I got moved to another lane, where a solo swimmer was on 2:20 pace. Did 3 more there:
1:49 / 1:50 / 1:45 - so was able to get down to my starting speed with a lot more rest.

50m easy

400m TT
7:45 - a seasonal best, baby!
I told my lanemate I'd be lucky to hold 2mins, but I ran out at 1:50, oops. Held 2:00 for the next two, and then kicked it 1:45 on the last 100. Sweet. Still 7 more seconds to my best last year.

4x 50m kicks on 0:60, did them all 0:45
50m pull w/paddles
1x killer 50

--Distance: 2,500m
--Duration: 60m

Pool Swimming

50m easy

2x 100m kick w/ fins on 1:45
1:30-ish
2x 100m pull w/ paddles on 1:45
1:30ish
2x 100m fins and paddles on 1:45
1:20? ish?
2x 100m swim on 1:45!
1:45 / 1:55

Coach got tough today and made us get into regimented teams with precise restarts and paces.

3x 100m on 2:10 / 2:00 / 1:50
1x 200m on 3:40

1:49 / 1:51 / 1:55 / 3:50

Look at these repeats!

3x 100m on 2:20 / 2:10 / 2:00
1x 200m on 4:00
1:51 / 1:53 / 1:55 / 3:55

3x 100m on 2:20 / 2:10 / 2:00
1x 200m on 4:00

1:51 / 1:55 / 1:56 / 4:02

3x killer 50s on 1:30
50secs each

Very happy with the speed today.

--Distance: 2,500m
--Duration: 65mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set / 4th set

(10/side) DB Row: 25lbs / 25lbs / 25lbs
(10) DB Lateral Fly: 7.5lbs x2 / 7.5lbs x2 / 10lbs x2
(10) Front Squat: 60lbs / 60lbs / 70lbs
(10) DB Incline Press: 2x 20lbs / 2x 25lbs / 2x 25lbs

(10) Leg Press: 260lbs / 280lbs / 300lbs / 320lbs / 340lbs [I hesitate to call this a new PB, as it was very shaky. Sooooon.]
(10/side) Plank w/ Arm Extension: BW x4
(failure) Chin-ups from Dead Hang: only 3/4 of one each time, x4

--Duration: 30mins