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Old 04-03-2007, 12:00 AM   #11 (permalink)
wukkadb
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Monday April 2nd

Weight Training: Back/Shoulders

Deadlifts with barbell 3 sets x 10
Rows on T-row machine 3 sets x 10
Underhand lat pulldowns 3 sets x 10
Shrugs 3 sets x 10
Seated cable rows 3 sets x 10

Seated shoulder press on smith 3 sets x 10
Upright rows on smith 3 sets x 10
Reverse pec-dec flyes 3 sets x 10

Takedowns/Takedown Defense/Grappling

20 shoots to partner followed by 20 sprawls. Then worked 1 minute rounds of take downs with a 3 person rotation (one person going twice always). We did this so each person went 6 times. Then, we did takedowns and finished it on the ground. We did this so each person went against each other two times a piece. After this we worked on some BJJ technique for approximately 30-40 minutes. All in all, lasted close to 2 hours.

Bag Work

1 set of 20 of left jab, right hand, left hook
1 set of 20 of left jab, right hand, left body shot, left hook, sidestep right hand
1 set of 20 of left jab, right hand, right knee, left knee, right inside elbow
1 set of 25 of left jab, right hand, left jab, right hand
Same thing but SOUTHPAW

1 set of 25 right knees, 25 left knees, 25 high right side knees, 25 high left side knees, 25 inside right elbows, 25 inside left elbows

Weighted Punches (2 lbs)

15 left jabs, 15 right hands, 15 left body shots, 15 left hooks, 15 right uppercut (from orthodox)
15 right jabs, 15 left jabs, 15 right body shots, 15 right hooks, 15 left uppercut (from sothpaw)
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