Wrestling Blogs - Gang Green Wrestling Club

Warm up: 12 Minutes wrestling Cals Workout: 3 Rounds of: 10x Burpees 15x Goblet Squats @ 35# 15x Step ups @ 20” Step [1 @ 30#] 4 Rounds of: 7x Get ups each arm @ 35# 10x Cousins @15# Total Work: 48:00 Minutes Time in Zone 14:28Avg HR- 163 Max HR- 218 Min HR- 82 Calories- 989 more »

Taken from gymjones.com - Possibly the greatest training site available for any athletes.

Firefight - video Available at Marktwight.com
21-15-9 Reps of:
Deadlifts @ 185#
GHD Wall Ball @ 12# Ball
Sets are back to back and meant to be finished as quickly as possible.

4:44.08 - The guy in the video that was training at Gym Jones went 5:23.

Then:
12x Box Jumps @ 19" box [Catching 8# ball on the way up and slamming on the way down]

10x Box… more »

Warm-up:
11 Minute Wrestling Cals

Workout:
10 X 1 Minute @ 20" Step [Min: 15 Reps per leg/per set]
:30 Break between sets

20 Minutes of 2:00 Shots Rope work
:20 Break

2 Rounds or
5x Get Up Each Side @ 35#
15x hammer Curls
10x KB Swing [Each Side and Two hand = 30/set]

Total Work:
52:13.55

Time in Zone [158-177 BpM]
36:06

Avg HR- 163
Max HR-… more »

Some people jump them, today I rolled and flipped one.

1 Stump + 1 stubborn Irishman = torture.

250+ # stump flipped, rocked and rolled 100 Yards. 2 Elevation changes [-15/+25].

Total work = 34:34.52
Time in Zone 20:20
Avg HR - 168
Peak HR 227
Min HR - 92 [This was when I started the watch.]
Calories - 776

Will comment later when I can feel my body.
more »

Or so the experts say.

100 Deadlifts @ 110% bodyweight[195]. 100 Lifts were performed @ 225#. Max reps in a set were 15. [15, 15, 15, 5, 7, 3, 15, 10, 5, 5, 5]. more »

Here we go again

100 Squats at 100 bodyweight
200 Dips [2x1, 2x2, 2x3, 2x4, 2x5, 6,7,8,9, 2x10, 2x11, 2x12, 2x13, 2x14, 2x15]

more »

Monday:
Warmup:
10 Minute wrestling related cals

Workout:
10x 60-sec Step-up @ 20” box + 30-sec Rest)
Then:
4x 3min of KB work, rest 1 min btwn rounds
R1: C&J
R2: Snatch
R3: Two-hand Jerk
R4: Two-hand Swing

Zone 702
Max 186
Avg 157
Min 92
Cal 767
Total Work 38 Mins.

Tuesday:
Lateral Raise – 15-9-5 @ RM
Front Raise – 21-15-9 @ RM
Squats… more »

Same work as week 5. Weights increased

Today I went with the Workout I haven't hit thru this set of weeks:
Dip Ladder 1-12-1 [144 Total Dips]
50 Renegade Rows @ 15#
Lunge Jumps 15-9-7 @ RM
Pilates 100's [150]

All Work Completed in 35 Minutes.

Legs and knees were fried from:
53 Minutes Rope Work Tuesday
Day 1 and 2 from week 5.

Next Week is the last week in Power Endurance. Then I move to SMMC Part II for a… more »

Day 1 of week 5:
Lateral Raise – 15-9-5 @ RM
Front Raise – 21-15-9 @ RM
Squats – 21-15-9 @ RM
Sumo Pulls – 21-15-15 @ RM
Curl Presses – 15-9-5 @ RM
Benches – 15-9-7 [At Least 1 set of Incline or Decline Bench
GHD Wall Ball 3 x 12

Day 2 of Week 5
Hang Cleans – 2 x 20 @ 70%
Shrugs – 21-15-15 @ RM
Deadlifts – 2 x 30 @ 100%
Flys – 21-15-15
Stance Rope Pulls – 21-15-15 more »

Today will be a day of considerable work.

9:30 A.M.
Workout with D Meyer - Former WCU Wrestler/Hodgson Vo-Tech Coach/General Madman
Phase I- General Agility work -- Ladder Drills/Band Work/Low bag Work
-- These were footwork and handwork drills designed to get the heart and muscle moving.

Phase II- Fitness Steps/Box Jumps
-- This was to activate the legs and prep the mind for the stance work that would come.

Phase III- Outside circuit
-- Called so b/c it was done outside:
2… more »

21 Apr 08
3 x 20 Deads @ 185#
3 X 20 Pushpress @ 75#
3 x 15 GHD sit ups @ 8# Ball
Short Workout, had to get home to babysit

22 Apr 08
10 Minute Warm up
30 Minute Rope workout A la Ropes gone wild from Punchgym.com
I highly suggest this workout or any like it.
I went 2 minutes on with 30 seconds rect. In that rest I would rest or complete 50 crunches.

Here is the link to a short clip.… more »

Thank God It's Friday.
This SMMC stuff is not fun. Today went much better than planned though I did fail on getting deads in 3 sets.

100 Squats @ 50% [100 Lbs] - Done in two sets of 50
100 Deats @ 50 % [100 Lbs] - Done in Sets of 35/34/16/15

Monday goes back to Week 4 for strength recovery

Weeks 2 & 4 – Strength

Day 1:
Deadlifts – 3 x 20 @ 80%
Lat Pulls – 3 x 15 @… more »

1-15-1 Dips ladder = Pain
1-7-1 Pulls ups ladder = out of shape and too heavy.
Not nearly enough pull ups

No shot at Bench, arms/shoulders were fried from dips.

Tomorrow is the last day of this, thank God.

Day 4:
300 Workout – 300 Total Reps
Squats – 100 @ 50%
Pushups – 100 [Completed in 4 Sets or Less]
Deadlifts – 100 @ 50%

This week has been enlightening based on the fact that I really thought… more »

Whoever thought lifting could be so little fun.
100 X 160# Squats
100 X 80# Sumo Pulls

Mat Touches were out of the question.

Tomorrow:
1-11-1 Pull Up Ladder
4 x 5 @ 110% Bench
1-15-1 Dip Ladder

By the way, 29 is a stupid age, kinda like 17 and 20. more »

This week I began the Single Movement Mind Conditioning portion of our workouts.

Today's work looked like this:
100 Deadlifts @ 139#
100 Hang Presses @ 65#
GHD Wall Ball 3 x 10 @ 9 lb. ball

I wanted to get 100 consecutive reps but fell way short on deads and hangs. My highest rep total was 30 on deads and 20 on hangs.

This is still a great workout and thanks to the guys at Gym Jones I have been enlightened about my training.
… more »