sera's september combat conditioning

[seraphyne1]

Last thursday I got my 24 kg kettlebell. So I fooled a bit around with it and somehow it feels heavier than expected. I wanted to start like ETK with swings and TGU's but my left undearm is bruised and now it hurts to much to let alone rest the kb against it. I tried again today but stopped. Maybe I should start with a db for this exercise.

I was thinking between a Mike mahler program (using the sandbags and BWE also) and a conditioning routine. But due to my left underarm I feel it is better to let that rest. So I am thinking of doing some conditioning in september although I do not want to lose the strength build up last month. Maybe I should add some strands and ppu pushups.

Anyway, here is today's workout:

8 rounds of:
- 20 hindu squats
- 10 hindu pushups
- 10 kb swings

8 side bends to left with kb
8 atlas II pushups
8 side bends to right with kb
8 atlas II pushups
10 kb stiff legged deadlifts
10 kb upright rows
back bridge

[seraphyne1]

Funny, the day after the workout I felt it in a good way all over the body. More than I expected. Just performed my morning routine before going to work.

6 rounds of:
- 30 hindu squats
- 15 hindu pushups
- 15 kb swings
6 sidebends (6 per side)
back bridge (rolling and hold)

[seraphyne1]

5 rounds of:
- 30 hindu squats
- 15 hindu pushups
- 15 kb swings
2 x 3 PPU2 atlas II pushups and 2 x 3 gripper squeezes
10 kb deadlifts
5 sidebends (left side)
10 kb deadlifts
5 sidebends (right side)
10 kb deadlifts
back bridge (rolling and hold)
5 strand chest pulls

[seraphyne1]

5 rounds of:
- 32 hindu squats
- 16 hindu pushups
- 16 kb swings
1 set of behind neck tricep extensions
1 set of chest pulls
1 set of back press
1 set of overhead downward pulls
back bridge

[seraphyne1]

10 rounds of:
- 20 hindu squats
- 10 hindu pushups
- 10 kb swings
1 set of behind neck tricep extensions
1 set of chest pulls
1 set of back press
1 set of overhead downward pulls
back bridge

[seraphyne1]

Today I started to work on my grip again and decided to do a conditioning workout the one day and the other day the grip workout.

- 12 gripper squeezes
- 12 PPU atlas II pushups and 12 kb rows (per arm)
- 12 double handed kb snatches
- 8 gripper squeezes
- 8 PPU atlas II pushups and 8 kb rows (per arm)
- 8 double handed kb snatches
- 7 gripper squeezes
- 7 PPU atlas II pushups and 7 kb rows (per arm)
- 7 double handed kb snatches
- 1 gripper squeeze
- 1 PPU atlas II pushup and 1 kb row (per arm)
- 1 gripper squeeze
- 1 PPU atlas II pushup and 1 kb row (per arm)
- 5 gripper squeezes
- 5 PPU atlas II pushups and 5 kb rows (per arm)
- 5 double handed kb snatches
- 6 gripper squeezes
- 16 PPU atlas II pushups and 6 kb rows (per arm)

[seraphyne1]

Today a small recovery workout, which took less than 15 minutes.

5 nonstop rounds of:
- 10 hindu pushups
- 10 kb swings
50 hindu squats
10 kb deadlifts
30 hindu squats
10 kb deadlifts
20 hindu squats
10 kb deadlifts
back bridge

[seraphyne1]

I enjoyed yesterday's routine so I continued on that one today. Somehow the combination of the royal court and swings works well for me.

5 nonstop rounds of:
- 10 hindu pushups
- 10 kb swings
10 hindu squats
1 atlas II ppu pushups and 10 secs back bridge hold
20 hindu squats
2 atlas II ppu pushups and 20 secs back bridge hold
30 hindu squats
3 atlas II ppu pushups and 30 secs back bridge hold
40 hindu squats
4 atlas II ppu pushups and 40 secs back bridge hold
gripper squeezes

[seraphyne1]

5 rounds of:
- 15 hindu pushups
- 15 kb swings
- 30 hindu squats
after each round I did 5 gripper squeezes
back bridge

[seraphyne1]

5 rounds of:
- 15 hindu pushups
- 15 kb swings
- 30 hindu squats
after each round I did 5 gripper squeezes
5 windmills (each side)
back bridge

[seraphyne1]

5 rounds of:
- 15 hindu pushups
- 15 kb swings
- 30 hindu squats
after each round I did 5 gripper squeezes
4 windmills (each side) immediate followed by 40 secs. back bridge
3 windmills (each side) immediate followed by 30 secs. back bridge
2 windmills (each side) immediate followed by 20 secs. back bridge

[seraphyne1]

No windmills today as I need to give the black spots on my underarms some rest.

5 rounds of:
- 15 hindu pushups
- 15 kb swings
- 30 hindu squats
after each round I did 5 gripper squeezes
4 ppu atlas II pushups, 4 kb bent over rows (each side), 40 secs. back bridge
3 ppu atlas II pushups, 3 kb bent over rows (each side), 30 secs. back bridge
2 ppu atlas II pushups, 2 kb bent over rows (each side), 20 secs. back bridge
1 ppu atlas II pushup, 1 kb bent over row (each side), 10 secs. back bridge

[feir]

Hi seraphyne, is there a program you are following? Or do you sort of do what you whatever you feel like doing on the day?

And what sort of combat are you training for?

[seraphyne1]

Normally I use what I like but for this month I am doing the routine you read about. I am not training for any combat, the name is from the book combat conditioning doing the so calles royal court. I could have called it the royal swinging court as I added the kb swings. It is a nice conditioning routine. Maybe I stay on this for a while, or maybe I change as I get new ideas in my head once in a while. Like I am thinking of also adding some sandbag work again. But currently I am not sure which direction I will go as I am enjoying this one still.

My martial arts period is quite some years ago, I had (sadly) give it up due to shift work. I plan several times to add some moves like kicking again but somehow I do not stick to it anymore. But I never know what the future brings as the martial arts keep tickling me. Still like it very much. Hope this answers your question a bit.

If you look through the archives you can also see some of the routines I have done in the past. There are a few more posts from me about my workouts:
http://www.discussfitness.com/forums...ine-36454.html
http://www.discussfitness.com/forums...ram-35073.html

[seraphyne1]

5 rounds of:
- 15 hindu pushups
- 15 kb swings
- 30 hindu squats
after each round I did 6 gripper squeezes
4 windmills (each side) immediate followed by 40 secs. back bridge
3 windmills (each side) immediate followed by 30 secs. back bridge
2 windmills (each side) immediate followed by 20 secs. back bridge
3 cleans (per side) immediate followed by 10 secs. back bridge hold