Wed 12/1/10

"Because in your heart you know, that the juice is worth the squeeze." - Matthew Kidman


Warm up:

Jump rope - 3 mins
Weighted punches - 200 reps

Workout:

Pull up/weighted - 5 sets (3 weighted) x 8,8,6,6 reps

Bent over bar rows - 3 sets x 10,8,5 reps

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

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

Dumbbell rows w/chest on bench - 3 sets x 10,8,6 reps

High pulley curls w/back on bench - 4 sets x 10,8,6,3 reps

Dumbbell curls - 3 sets x 10,8,6 reps

BJJ:

Spider guard sweep drill - 15 mins

Inside Omoplata from spider guard - 15 mins

Roll - 30 mins

Stretch - Protein shake - Shower