Wed 9/15/10

"Not to know is bad, not to wish to know is worse." - Nigerian Proverb


Warm up:

100lb heavy bag lift - 3 sets x 10 reps

Step ups - 2 sets x 20 reps

Workout:

Deadlift - 4 sets x 5 reps

Squats - 4 sets x 6 reps

Reverse lunge - 3 sets x 10 reps

Jump squats - 3 sets x 10 reps

Calve raises - 3 sets x 10 reps

Weighted crunches - 4 sets x 16 reps

BJJ:

Clinch/Take downs - 3 mins

Side control drill - 3 mins

Darce/Anaconda choke series - 30 mins

Roll - 15 mins

Stretch - Shower - Protein shake