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MMA practice today....... Stretching for 10 minutes Jogging for 15 minutes 3 minutes each of......... Jabbing Upper Cutting Hooking Cross Punching Sweeps Knees Grappling 15 Minutes of slow sparring Slow Treadmill for 10 minutes |
Another off day for me.
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Back this morning........
Skip rope for 15 minutes as warm up. Stretching for 10 minutes Deads-------------------------------5 Sets of 12,10,8,6,4 Close Grip Pull Downs----------4 Sets of 10 Face Pulls-------------------------4 Sets of 10 Behind the Neck Pull Downs--4 Sets of 8 Good Mornings------------------2 Sets of 15 Elliptical 10 minutes Stretching for 10 minutes |
5 mile run with my dogs this morning.
May hit the hvy bag later after coming home from family day. |
Just got back from the gym.Did some heavy bag drills for about an hour.
Skipped rope for 5 minutes Stretching for 10 minutes Precision Drills------------------------2 Minutes Punch Out Drills---------------------1 Minute Ground and Pound-------------------2 Minutes Kicking Drills--------------------------2 Minutes Submission Set Up Drills------------2 Minutes Shuttle Run Drills---------------------6 Minutes 3 Count Drills-------------------------3 Minutes Pyramid Drills-------------------------5 Rounds Transition Drills-----------------------2 Minutes Stretching for 5 minutes |
Off today but the wife and I did get to cook and tupperware much of our weeks meals so it 's all good.
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Killed legs again today.My legs were actually a little crampy from so much running around the past few days and I was gonna hit another body part but I figured the best way to get them "uncramped" was a good workout.
Stretching 15 minutes before and 10 minutes after Elliptical for 10 minutes before and 5 minutes after Warm up: Leg Extensions-------------------1 Set of 30 Reps Jumping Squats------------------1 Set of 15 Reps Inverted Leg Presses-------------4 Sets of 10 Front Squats----------------------4 Sets of 12 Reps Stiff Legged Deads---------------2 Sets of 15 Hack Machine Squats-----------3 Sets of 15 Leg Curls--------------------------1 Set of 30 Seated Calf Raises--------------2 Sets of 25 |
MMA circuit training today............
4 Rounds of each. Grave Diggers to Right Side-------------30 Seconds Sand Bag Shouldering--------------------30 Seconds Grave Diggers to Left Side---------------30 Seconds Sledge Hammers to Right Side----------20 Seconds Sledge Hammers to Left Side------------20 Seconds Kayak Rowing-----------------------------40 Touches Elliptical--------------------------------10 Minutes before and after Stretching-----------------------------10 Minutes before and after |
Chest today....
Stretching 10 minutes before and after Treadmill before for 10 minutes Elliptical after for 10 minutes Decline Bench Press----------------4 Sets of 15 Incline Bench Press-----------------4 Sets of 12 Cable Flyes (Low Position)--------2 Sets of 25 Feet Raised Push Ups--------------2 Sets of 20 |
Did an hour of striking and conditioning drills today.
Consisted of jab/cross pyramids as follows........ Start by throwing jab/cross combo and once done,your mit guy performs a slip to left and right.After the slip,reset and throw jab/cross combo again 2 more times.Repeat this protocol 5 times. Looks like this..... Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip That's the entire pyramid. Next was 20 minutes of the following combo's Jab,Jab,Cross Jab,Hook,Cross Hook,Jab,Cross Stretching 15 minutes before and after. Skip rope 10 minutes before and after |
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