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

Tues 9/14/10

"Great souls have wills; feeble ones have only wishes." - Chinese Proverb


Warm up:

Circuit: Tire flip - sledge hammer hits on tire x 20 reps - tire flip - sledge hammer hits on tire x 20 reps

T-Bar 1 hand push press - 4 sets x 10 reps

T-bar twists - 2 sets x 10 reps

Workout:

Focus mitts - 6 rounds x 3 mins

Speed bag - 2 rounds x 3 mins

Leg raise hold - 3", 6", 12", 24" - 3 sets

Leg raise circles - 12", 24" - 2 sets x 15 reps

Heel on toes crunches - 20 reps

Stretch - Protein shake - Shower

Mon 9/13/10

"Power is not revealed by striking hard or often, but by striking true." - Honore de Balzac


Warm up:

Push up ladder - 1-2-3-4-5-5-4-3-2-1 reps

Pull ups - 3 sets x 6 reps

Workout:

* Bench press - 4 sets x 6 reps
* T-bar (Gi) Rows - 4 sets x 6 reps
* Decline bench press bar - 3 sets x 6 reps
* Lat pull downs 1 hand - 3 sets x 6 reps
* super set: Incline bench press dumbbells & Flyes - 3 sets x 6 reps
* Seated rows 1 hand - 3 sets x 6 reps

Stretch - Protein shake - Shower

Thurs 9/9/10

"Everybody thinks of changing humanity, but nobody thinks of changing himself." - Leo Tolstoy


Warm up:

Jump rope - 3 mins
Lunges - 20 reps
Reverse lunges - 20 reps
Side lunges - 20 reps

Workout:

Punch holds for form - 3 mins x 2 rounds

Focus mitts - 3 mins x 12 rounds

Heavy bag - 3 mins x 2 rounds

Stretch - Protein shake - Shower

Wed 9/8/10

"Ain't no chance if you dont take it." - Guy Clark


Warm up:

Jump rope - 3 mins

Pull ups - 3 sets x 6 reps

Workout:

Weighted pull ups - 3 sets x 5 reps

Lat pull downs - 3 sets x 10-3 reps

Seat rows - 3 sets x 10-3 reps

Bar curls - 3 sets x 10-3 reps

Hammer curls - 3 sets x 10-3 reps

Reverse dumbbell curls - 3 sets x 10-3 reps

Wrist curls on bench - 3 sets x 10-3 reps

Wrist roller/reverse wrist curls - 3 sets x 3 reps/10 reps

Stretch - Protein shake - shower

Tues 9/7/10

"If at first you don't succeed, you are running about average." - M.H. Alderson



Warm up:

Agility Ladder hands - 3 mins

Workout:

Passing the open guard/sweep drill - 3 mins

Taking the back/side control drill - 3 mins

Around the head arm hold variations:

Sweep
Take the Back
Arm triangle choke
Triangle choke

Roll - 60 mins

Stretch - Protein shake - Shower

Tues 8/31/10

"The only place where success comes before work is in the dictionary." - Vidal Sassoon





Warm up:

Agility ladder feet - 3 mins
Jump rope - 3 mins

Workout:

Brabo choke from reverse side drill - 3 mins

Roll - 1 hour

Stretch - Protein shake - Shower