Mon 3/29/10

"My mind is a garden. My thoughts are the seeds. My harvest will be either flowers or weeds." - Mel Weldon

Warm up:

10 100lb bag pick ups and slams
10 100lb bag shoots

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 -
Alternate dumbbell punch rows -
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 -

3 min clinch to take down drill -
3 min counter kicks with punches and take downs -
3 min Spar -
3 min pass guard drill -
3 min get up drill -

Stretch - protein shake - shower

Have a safe journey.