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Cause&Effect

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Fr. 11/20/15 92,0kg:
+ zazen
+ ropeskipping - 7min
+ simple and sinister (220) - 22min
- swing - 40k - 1h: 10rx10
- get up - 40k - 1rx10s

notes:
- 10 breaths between sets of swings
- 15 between swings and get ups
- 5-8 between get ups
- breathing behind the shield while get ups
 
Sat. 11/22/15 - 60bpm - 92kg:
+ moving furniture

+ ropeskipping - 7min
+ simple and sinister (221) - 21.45min
- swing - 40k - 1h: 10rx10s (10breaths)
- 35 breaths rest
- get up - 40k - 1rx10 (7breaths)
+ zazen
- (bent)armbar - b.up press 28k, 32k, 36k
 
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Sun. 11/22/15: OFF

Mon. 11/23/15 93,4Kg:

+ zazen
+ ropeskipping - 6min
+ simple and sinister (222) - 19,45min
- swing - 40k - 1h: 10rx10 (10breaths)
- rest (25breaths)
- get up - 40k - 1rx10s (7breaths)

- (bent)armbar - Brettzel - b.up press 28k, 32k, 36k
 
Tue. 11/24/15 - 55bpm - 94,5kg
+ zazen
+ ropeskipping - 7min
+ simple and sinister (223) - 16,40min
- swing - 40k - 1h: 10rx10s (8 breaths)
- rest (20breaths)
- get up - 40k - 1rx10s (5breaths)

+ (bent)armbar - Brettzel - b.up press 28k, 32k, 36k - clubswinging
 
Wed. 11/25/ - 93,5kg:
+ ropeskipping - 7min
+ simpleandsinister (224) - 21min
- swing - 40k - 1h: 10rx10 (8breaths in between)
- rest (60breaths)
- get up - 40k - 1rx10 (5breaths in between)

+ zazen
+ (bent)armbar - Brettzel - clubswinging
 
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Thu. 11/26/15 - 93,4kg:
+ zazen
+ goblet squat - 50k: 5rx3 - halo - 24k: 5rx3
+ simpleandsinister (225) - 20min
- swing - 40k - 1h: 10rx10 (8breaths)
- rest (50breaths)
- get up - 40k: 1rx10s (5breaths)

- (bent)armbar - Brettzel - clubswinging - b.up press 32k, 36k, 40k

note: pressed a few singles with the 40k on either side, bottom up style. GTG rocks.
 
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Fr. 11/27/15 - 58bpm - 93.0kg:
+ zazen
+ goblet squat - 50k: 5rx2 - halo - 24k: 5rx2
+ simpleandsinister (226) - 16.20min
- swing - 40k - 10rx10 (7breaths in between)
- rest (35breaths)
- get up - 40k - 1rx10s (5breaths in between)

- (bent)armbar - Brettzel - b. up press 32k, 36k - clubswinging
 
Sat. 11/28/15 - 92,5kg:
+ zazen
- goblet squat - 50k: 5rx3 - halo - 24k: 5rx3
+ simpleandsinister (227) - 18min
- swing - 40k: 10rx10s (10 breaths in between)
- rest (25 breaths)
- get up - 40k - 1rx10s (5 breaths in between)

- (bent)armbar - clubswinging - b. up press 32k
 
Sun. 11/29/15 - 60bpm - 92,4kg:
+ zazen
- goblet squat - 50k: 5rx3 - halo - 24k: 5rx3
+ simpleandsinister (228) - 19.30min
- swing - 40k: 10rx10 (10breaths)
- rest (30breaths)
- get up - 40k: 1rx10s (5breaths)

- (bent)armbar - clubswinging - b.up press 32k
 
Mon. 11/30/15 - 92,2kg:
+ zazen

- goblet squat 50k: 5rx3 - halo 24k: 5rx3
+ simpleandsinister (229) - 22min
- swing - 40k - 1h: 10rx10s (10 breaths)
- rest (20 breaths)
- get up - 40k - 1rx10s (10 breaths)

- gtg bottom up press 32k - clubswinging
 
Tue. 12/1/15 - 91,5kg:
+ zazen

- goblets - 50k: 5rx3 - halo - 24k: 5rx3
+ simpleandsinister (230) - 24.15min
- swing 40k - 1h: 10rx10s (10 breaths)
- rest (30 breaths)
- get up 50k - 1rx10s (15 breaths)

- gtg: b.up press 32k - (bent)armbar - Brettzel - clubswinging

noite: I abandoned ropeskipping on thursday, because of soreness in the right calf. When it is gone completely, I will resume.
 
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Wed. 12/2/15 - 92kg:
+ zazen
- goblet squat 32k: 5rx2 - halo 24k: 5rx2
+ simpleandsinister (231) - 16.20min
- swing - 32k: 10rx10s (8 breaths)
- rest (25 breaths)
- get up - 32k: 1rx10s (3 breaths)

gtg: (bent)armbar - clubswinging - bottom up press 32k
 
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Thu. 12/3/15 - 54bpm - 92,2kg:
+ zazen
- goblets 50k: 5rx3 - halo 24k: 5rx3
+ simpleandsinister (232)
- swing 32k: 10rx10s (7 breaths)
- rest (35 breaths)
- get up 32k: 1rx10s (3 breaths)

gtg: bottom up press 32k - (bent)armbar - Brettzel - clubswinging

- zerchersquat - 120k: 3rx1 - 150k: 3rx3

notes:
- swinging wooden clubs is unbelievable amazing
- simple and sinister is just that
- bottom up pressing is focusing, rooting, tensing, balancing, very supple
 
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Fr. 12/4/15 - 92,1kg:
+ zazen
+ simpleandsinister (233) - 16,10min
- swing 32k - 1h - 10rx10s (7 breaths)
- rest (20 breaths)
- get up 32k - 1rx10s ( 3 breaths)

- clubswinging
- zercher squat - 150k: 3rx3
 
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Sat. 12/5/15 - 93,3kg:
+ zazen
+ ropeskipping - 7min
+ simpleandsinister (234) - 20min
- swing 32k - 1h - 10rx10s (8breaths)
- rest (50breaths)
- get up 32k - 1rx10s (3breaths)

- clubswinging - armbar - bottom up press 28k, 32k
- zercher squat - 120k: 5rx3
 
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Sun. 12/6/15 - 94kg:
+ zazen
- zercher squat - 120k: 3rx4
- ringpullup 5rx4

- (bent)armbar - Brettzel - b.up press 36kg - clubswinging
 
Mon. 12/7/15 - 60bpm - 92,5kg:
weird warm weather in Westwood...is it spring or summer already? two weeks it is Christmas eve...
+ zazen
- zercher squat - 120k: 5rx1 - 150k: 5rx1 - 160k: 3rx1
- ringpullup - 8rx2

gtg: naked warrior (is always with me) - (bent)armbar - Brettzel
 
Tue. 12/8/15 - 92,4Kg:
+ zazen
- zercher squat - 120k: 5rx2 - 150k: 2rx3
- ringpullup - 0k: 5rx2 - 24k: 2rx3

- naked warrior - clubswinging - (bent)armbar
 
Wed. 12/9/15 - 93,5kg:
+ zazen
- clubswinging
+ simpleandsinister (235) - 25min
- swing 40k - 1h: 10rx10s (10breaths)
- rest (40breaths)
- get up 50k - 1rx10s (10breaths)

- clubswinging - (bent)armbar - b. up press 32k, 36k
- first time some bottom up cleans with 45k
- zercher squat - 120k: 5rx1 - 150k: 5rx2

note:
I had nice "active rest" from s&s for three days, meaning that todays practice felt exceptionally smooth, strong, especially the resting phases between the sets
 
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