Wed 11/24/10

"Always be a first-rate version of yourself, instead of a second-rate version of somebody else." - Judy Garland


Warm up:

Jump rope - 3 mins
Reverse rows - 3 sets x 10 reps

Workout:

Pull ups - 4 sets x 8 reps

T-bar rows - 4 sets x 10,8,6,3 reps

Lat pull downs - 3 sets x 10,8,6 reps

Seated rows - 3 sets - x 10,8,6 reps

Straight arm pull downs - 3 sets x 10,8,6 reps

Dumbbell rows - 3 sets x 10 reps

Bar curls - 4 sets x 10 reps

Crunches - 60 reps

Triangle crunches - 60 reps

BJJ:

Forward roll - 5 mins

Back break fall/back roll - 5 mins

Side break falls - 5 mins

Throws (Ippon Seio Nage, Koshi Guruma, Ko Soto Gari, O Goshi) - 10 mins

Arm bar/escape/counter to triangle choke - 10 mins

Arm bar/escape/counter to omoplata - 10 mins

Triangle/defense step over/counter sweep finish coke - 10 mins

Roll - 15 mins

Stretch - Protein shake - Shower