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Old 04-09-2007, 09:55 PM   #15 (permalink)
wukkadb
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Monday April 9th

Weight Training: Back/Shoulders/Traps

Heavy deadlifts on smith 3 sets x 7,7,6
Heavy bent over rows 3 sets x 7,6,6
Back extensions with 45 3 sets x 7,7,7
Seated cable rows 3 sets x 10,7,7 (last 2 sets=highest weight)
Shrugs on smith 3 sets x 10

Heavy seated shoulder press on smith 3 sets x 7,7,6
Heavy upright rows on smith 3 sets x 7,7,6
Heavy reverse pec-dec flyes 3 sets x 7,5,5

Leg kicks/Takedowns Sparring

Me and partner (both wearing shinguards) did 5 3-minute rounds of leg kicks and takedowns. 1st round he went for takedowns, 2nd I did, 3rd he did, 4th I did, and 5th we both did. We both were kicking (leg kicks only) also. Practiced on takedown defense, takedowns, leg kicks, and checking kicks. 1 minute rest in between each round.

Muay Thai Pad Work

Outside leg kick from orthodox for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Outside leg kick from southpaw for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Inside leg kicks from southpaw for 2 minutes. 30 second break. Inside leg kick from orthodox for 2 minutes. *Note* If I'm orthodox my partner also stands orthodox and vice-verca

Heavy Bag + weighted punches

25 reps of left jab, right hand from orthodox, then from southpaw(right jab, left hand)
25 reps of left hook, right hand from orthodox, then from southpaw(right hook, left hand)
25 reps of left jab, right hand, left hook, then from southpaw (right jab, left hand, right hook)
25 right kicks to heavy bag, 25 left kicks to heavy bag (kept weights in hand and kept close to face)
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Last edited by wukkadb : 04-09-2007 at 10:41 PM.
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