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post #2 of (permalink) Old 08-01-2007, 10:07 AM Thread Starter
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Join Date: Dec 2006
Location: Nova Scotia, Canada
Posts: 87
30 minutes BJJ practice, technique overview and mat work.
45 minutes shadow boxing w. kicks,knees,sprawling & shooting.

*Strength routine* SB=50lb sandbag DB=20lb dumbbell
I also included 12 pushup between sets to keep my heart rate up.

Squats (SB) 3x12
Lunges (SB) 3x12
Stiff Leged Deadlift (SB) 3x12
Bent-Over Rows (SB) 3x12
Clean & Press (SB) 3x10
Shoulder Snatch (SB) 3x12 Alternating sides
Military Overhead Presses (SB) 3x12
Bicep Curls (DB) 3x12 each arm
Dumbbell Snatch (DB) 3x12 each arm
Pullups 3x8

Tomorrow im thinking of doing some ground & pound drills like positioning and strikes as well as some more standup training.


Fedor Emelianenko
BJ Penn
Forrest Griffin
George St.Pierre
Sam Stout
Vitor Belfort
Dan Henderson
Cory MacDonald

'08 Road To Victory
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