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Tuesday, March 23, 2010

Mon 3/22/10

"I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.” - Dalai Lama







Warm up:

3 min jump rope -
Duck walks - 10 laps X 32' - 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 -
Shoots -
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 -

Parrying/slipping drills - 3 mins

Slipping/bobbing/weaving punches to clinch & take down - 3 mins

Counter kicks with punches on focus mitts (either 3-2 or 2-3 depending on kick) - 3 mins

Counter leg kicks with shoots - 3 mins

Counter leg kicks with either punches or shoots - 3 mins

Take downs - 3 mins

Stretch - protein shake - shower

Have a safe journey.

Monday, March 22, 2010

Fri 3/19/10

“The only tyrant I accept in this world is the 'still small voice' within me.” - Mahatma Gandhi






I swam 10 laps today at lunch and then we did this workout at night:

Warm up: 3 mins jump rope - 3 min agility ladder feet -Stretch

I Did 3 sets of the following exercises in a circuit without letting go of the bar with a min rest between sets:

Bent rows X8
Upright rows X 8
Over head shoulder press X 8
Curls X 8
Squat push press X 8
Dead lift X 8

MMA workout:

Two 3 min sets of alternating partner take downs

3 min on focus mitts

3 mins on heavy bag

3 min counter punch drills

3 min shadow boxing with 3lb dumbbells

6 min sparring

No Gi roll

Stretch - Protein shake - Shower

Have a safe journey.

Friday, March 19, 2010

Life is like Traffic





Earlier this week I was feeling tired from the hour change and sitting
in Atlanta area traffic as usual. I started to think how traffic is a
lot like life. When it is moving smoothly and light with no issues, I
get to work/home at a decent time and I am happy. On other days
however, it can be so hectic that it really beats me down. For instance,
the other day traffic was pretty heavy and it seemed that no matter
which lane I was in, the other lanes were moving faster. I would try to
switch lanes, but it would take me so long because no one would let me
in. When I finally get over, the lane I am in stops moving and the lane
I was just in starts moving quickly. It happened every time no matter
which lane I was in. I have felt like that before, no matter what I
did, it didn't go well. I would try different things, things that
others were doing, but had no luck. I know that everyone has days like
this and feels this way at times and I normally try to keep my head up,
but at times it is hard. Life can be cruel and kick you when you are
down, but maybe there is a reason. The other day it was raining, so the
Atlanta metro area goes into panic mode and the roads become parking
lots. I was tired and frustrated, so I wanted to switch lanes early,
sometimes it's all about the timing. As I was about to switch, the car
in front of me cut me off and almost caused an accident. After showing
him how proficient I am in sign language, I decided to just go with the
flow and take my time. I put on some Smokey Robinson (very good for
easing driving frustration) and sang along. All of a sudden a tractor
trailer started to move over and hit the car that had cut me off. I
started to think that had I been the car to get that spot instead of the
car that cut me off, I could have been the car to get hit. It made me
think about past things in my life that I had not been happy with, like
why I took this job so many years ago or why I dated that crazy girl and
it all seemed to lead me to my family and where I am not. Had I not
dated that girl I would not have taken the job, and if I didn't work at
this job (back in NJ) I would never have met my wife and not have the
great kids that I have. I would have never moved to San Antonio, TX and
made the great friends that I did or learn the BJJ/MMA that I did or
moved to GA where my wife started College. I was able to piece together
a lot of things that seemed bad at the time, but had reason. So my life
is kind of like traffic. So I have decided to go with the flow, good or
bad; and take it as it comes. Getting up a little earlier doesn't hurt either! ;)

Have a safe journey.

Thursday, March 18, 2010

Wed 3/17/10

“Without change there is no innovation, creativity, or incentive for improvement. Those who initiate change will have a better opportunity to manage the change that is inevitable.” - William Pollard







Warm up:

3 mins jump rope - stretch

Back: - 3 sets of pull ups x 10 reps

Grip: - 2 sets forearm rolls x 2 reps up and down

3 sets plate pinch holds for time

2 round circuit of the following:

Push up - 10 reps
Static jumps - 10 reps
Mountain climbers with hands on stability ball - 10 reps
Sprawls - 10 reps
Medicine ball slams - 10 reps
Jump squats - 10 reps
Dumbbell swings - 10 reps
Jump pull ups - 10 reps
Repeat

3 min sparring

Stretch - Protein Shake

Have a safe journey.

Wednesday, March 17, 2010

Mon 3/15/10

"I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali





Warm up - 3 mins jump rope - stretch

Chest - 5 sets of bench press x 5 reps -

Legs - 3 sets of squats x 5 reps

Back/shoulders - 3 super sets of inverted bar rows x 5 reps & one armed t-bar shoulder press x 5 reps

Traps - 4 sets of bar shrugs x 5 reps

Tris - 3 sets of Tri press down with Gi x 5 reps

Stretch - shake - shower

Have a safe journey.

Tuesday, March 16, 2010

Triangle Choke

Something to think about:


Sunday, March 14, 2010

Sun 3/14/10

"If you have the courage to begin, you have the courage to succeed." - David Viscott




MMA workout:

Do each exercise for 30, 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 -
Heavy Bag -

Rd 2
Bungee shoots -
Bungee knees on swiss ball -
Bungee bear crawls -
Bungee burbees -
Bungee jump lunges -
Bungee focus mitts -
Heavy bag -

Rd 3
Treadmill -
Shoots with partner lift -
Treadmill -
Technical stand ups -
Treadmill -
Clinch fight -
Heavy bag -

Roll

Have a safe journey.

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