Mon 1/17/11

"No one can really pull you up very high - you lose your grip on the rope. But on your own two feet you can climb mountains." - Louis Brandeis



Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Bench press - 5 sets x 5 reps

BJJ:

Pass the guard drill - 5 mins

Open guard drill - 5 mins

Hold side control/get guard drill - 5 mins

Knee on belly/escape drill - 5 mins

Stretch - Protein shake - Shower