Mon 3/22/10

"I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.” - Dalai Lama

Warm up:

3 min jump rope -
Duck walks - 10 laps X 32' - stretch

MMA workout:

Do each exercise for 30 secs, no rest between each, 1 min rest between rounds

Rd 1
Turkish get ups -
Monkey climbs -
Reverse row with feet on ball -
Squat press -
Dumbbell swings -
Medicine ball slams -
Shoots -
Heavy Bag -

Rd 2
Bungee shoots -
Bungee knees on swiss ball -
Bungee bear crawls -
Bungee burpees -
Bungee jump lunges -
Bungee focus mitts -
Bungee shoots -
Heavy bag -

Rd 3
Treadmill -
Shoots with partner lift -
Treadmill -
Technical stand ups -
Treadmill -
Clinch fight -
Treadmill -
Heavy bag -

Parrying/slipping drills - 3 mins

Slipping/bobbing/weaving punches to clinch & take down - 3 mins

Counter kicks with punches on focus mitts (either 3-2 or 2-3 depending on kick) - 3 mins

Counter leg kicks with shoots - 3 mins

Counter leg kicks with either punches or shoots - 3 mins

Take downs - 3 mins

Stretch - protein shake - shower

Have a safe journey.