mroutdoorsman

1100-1230

Yes I know that is about twice as long as it should of been but after the strength sets we decided to do some muscle endurance/cardio stuff as a small circuit...

1100-1105 - Warmup Cardio on Treadmill @ 6mph

1106-1200 - Heavy Sets

Incline Bench Press

Set 1 - 20 x 45lbs
Set 2 - 8 x 115lbs
Set 3 - Drop Set: 4 x 135lbs -> 5 x 115lbs -> 8 x 95lbs


Hammer Strength Leg Press

Set 1 - 25 x 101lbs
Set 2 - 12 x 381lbs
Set 3 - Drop Set: 6 x 381lbs -> 14 x 291lbs -> 12 x 201lbs


Hammer Strength Seated Dips

Set 1 - 20 x 54lbs
Set 2 - 12 x 189lbs
Set 3 - Drop Set: 8 x 189lbs -> 12 x 149lbs -> 5 x 99lbs


Partial Dead Lifts

Set 1 - 20 x 45lbs
Set 2 - 6 x 235lbs
Set 3 - Drop Set 5 x 235lbs -> 6 x 185lbs -> 6 x 135lbs


1201-1230 - Small Endurance Circuit (2 sets)

Station 1 - Plyometric Clap Pushups w/ Perfect Pushup x 12

Station 2 - Power Clean -> Military Press -> Front Squat @ 45lbs w/ reverse grip x 12

Station 3 - Decline Bench Situps + Pullup to Bar x 20

Station 4 - Bench Dips x 20 w/ 25lbs plate on lap (2nd set was a drop set with 2 x 25lbs plates and did 15 -> 15 -> 13 [To Failure]

The next 3 weeks leading up to the fight we are going to hit it super hard and push myself beyond my limits and then ease off for a week and take a light week of rest pre-fight. My cornerman/cutman is going to be my strength trainer which has some fight experience and is a good friend of mine. Really looking forward to it!

Also until my rib heals enough to train in grappling again I am just going to hit the heavy bag hard and do muay thai and boxing drills to refine my stand-up some more. I am hoping my rib feels good enough this next week to get back to the martial arts and mma classes.