Rest Day, Stretching Only

No planned workout for today, it’s a rest day. Felt a little stiff, so I did my warm-up stretching routine, which did wonders for relieving my stiffness.


  • Bridge Hold
  • L-Hold
  • Twist
  • Bretzle
  • Hip Flexor Stretch
  • Lizard Stretch
  • Cossack Stretch
  • Tactical Frog Stretch

AOS Elevation II – Week 1

Legs are still a bit sore today, but I’m feeling up to my Kettlebell workout tonight. Still feels weird not going to ABD on Monday nights. I changed around my schedule so I could use Monday as a home workout day, which gives me more time on Monday and Tuesday to work on homework for my two grad classes this semester. If I can get a head in the classes (wishful thinking) I may go back to Monday/Wednsday at ABD. But, for now its Wednsday/Friday or Wednsday/Saturday, unless its belt testing week, like next week, where I’ll have to go Monday/Wednsday. Will have to squeeze in some extra school work between now and the end fo the weekend.


It was AOS Elevation II today. Slid back a little compared to Sunday’s Elevation II workout. Still did two sets of round 1, but only one set of rounds 2, 3, and 4. Sunday I managed two sets of round 2. Tried a little different way of holding my feet down by laying the Wavemaster on its side and sticking a foot under it. Didn’t work very well, not enough room to get my foot underneath, so had to keep my leg bent at a funny angle.

  • Warm-Up
    • Bridge Hold
    • L-Hold
    • Twist
    • Bretzle
  • Workout
    • Kettlebells, AOS Elevation II
  • Muay Thai / Krav Maga
    • 10 rounds of this quarter’s Muay Thai sequence
    • A few rounds of each Krav Maga defense

R.O.P.A. – Week 1 Again

Not feeling too sore today. I feel like I did a workout yesterday, but I’m not the overrly sore pile of mess I was on Friday and Saturday.


Changing my weekly schedule around, and my weekly workout plan, again…

  • Warm-Up
    • Bridge Hold
    • L-Hold
    • Twist
    • Bretzle
  • Workout
    • Convict Conditioning Pullups 1×20, 1×12
    • Convict Conditioning Squats 1×20,
    • R.O.P.A.
    • Pre: 68
    • Post: 124
    • Post+5m: 80

R.O.P.A. and Heart Rate

Not sure what to make of the heart rate being lower than usual for the R.O.P.A. workout. My staring heart rate was lower than before, different warmup, but I would still have expected to be able to get my H.R. up to the previous levels. I still struggle a bit with understanding all the moves in R.O.P.A., so I may not yet be doing them all correctly and putting the right level of effort in. A couple in particular don’t really feel very taxing when I do them, so I’m pretty sure I’m doing something wrong.

12 Week Training Plan

Updated 7 Oct 2012. Added additional stretches to the warmup

Updated 14 Oct 2012. Since I’ve been Moved out of Basic and into BBT, training plan adjusted to have more Muay Thai & Krav Maga practice. Removed R.O.P.A. and will rely on Bas Rutten rounds for conditioning. Shortened my stretching warmup.

Updated 16 Oct 2012. I’m going to focus more on Muay Thai and Krav Maga at home, and rely on ABD workouts to cover my calisthenics needs. For now Convict Conditioning is out.

So, my commitment to my latest 12 week training program is basically gone. There are parts I really like about the current 12 week plan, but the TRX Power Core workout is not one of them. I listed some reasons in a previous post, TRX Power Core Week 3. Here’s a summary of those reasons plus a few new thoughts.

  • Some of the beginner progressions are too hard and I don’t know how to make them easier. I need and enjoy a challenge, but having moves that I simply can’t do don’t belong in my workouts.
  • I’m not sure I like/agree with some of the ballistic movements they are advocating vs controlled movements. I think I get plenty of ballistic movements with my ABD classes, bag practice, and KB routine.
  • I think with my other workouts during the week, I’m getting more than enough core strength work.
  • I miss the Convict Conditioning routine
  • With my current weekly plan, I’m not getting any sustained practice on either my Krav Maga or Muay Thai. I do use the Wavemaster for some warm-up, but I’m not practicing like I was, and should.

I’m also switching up my ABD Norwich training days from my usual Monday/Wednesday classes. I’m taking two grad classes this semester and having more time on Monday night just works better for getting assignments done. With the exception of belt testing weeks, which I’ll do on Monday/Wednesday, my new workout days will be Wednesday and either Friday afternoon or Saturday morning. The last time I did the Friday afternoon class I really liked it because it was a great way to burn off any stress from the week, so I’m shooting for Friday’s as my second training day.

The New 12 Week Plan

  • Daily Stretching
    • Cossack Stretch
    • Saigon Squat
    • Glute/Hip Rotator Stretch (Pigeon Pose)
    • Hip Flexor Stretch
    • Bretzle
    • Bretzle 2.0
  • Sunday
    • Rest
  • Monday
    • Kettlebells – AOS Elevation II
  • Tuesday
    • Muay Thai / Krav Maga Practice
  • Wednsday
    • ABD
  • Thursday
    • Muay Thai / Krav Maga Practice
  • Friday
    • ABD
  • Saturday
    • Rest / Makeup day

12 Week Workout Tracking

AOS Elevation II

Round 1 Round 2 Round 3 Round 4
Week (Date) Kg Sets Kg Sets Kg Sets Kg Sets
1 (9/18/12) 16 2 16 1 16 1 16 1
2 (9/29/12) 16 2 16 1 16 1 16 1
3 (10/1/12) 16 2 16 2 16 1 16 1
4 (10/8/12) 16 2 16 2 16 1 16 1

Convict Conditioning + R.O.P.A. Muay Thai & Krav Maga

Convict Conditioning R.O.P.A. Muay Thai & Krav Maga
Pullup Squat Heart Rate Comments
Week (Date) Step Reps Step Reps Pre Post Post+5m
1 (9/17/12) Vertical Pulls 20/12 Jackknife Squats 20/20 68 124 80
2 (9/29/12) Vertical Pulls 20/15 Jackknife Squats 22/22 68 132 80
3 (10/7/12) Vertical Pulls 20/20 Jackknife Squats 25/25 68 144 84
4 (10/13/12) Vertical Pulls 25/25/25 Jackknife Squats 25/25/25 76 140 76

Convict Conditioning + Muay Thai & Krav Maga

Convict Conditioning Muay Thai & Krav Maga
Pushup Leg Riase Comments
Week (Date) Step Reps Step Reps
1 (9/20/12) Wall Pushups 20/20/20 Knee Tucks 17/16 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
2 (9/25/12) Wall Pushups 27/27/27 Knee Tucks 18/18 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
3 (10/7/12) Wall Pushups 30/30/30 Knee Tucks 20/20 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross)
4 (10/10/12) Wall Pushups 35/35/35 Knee Tucks 20/10 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross). Practice right and left round kicks.