yeah i usually have bag work in the place of shadow boxing but the bag started ripping the poor beam out of my ceiling so i had to take the bag down for now until i get the proper supports for it which i hope is soon.
for now im shadow boxing with 5 lb weights for each hand, it does leave my shoulders and arms pretty burnt out after a lenghty workout.
20 minutes of ground & pound and ground positioning (top and bottom)
15 minutes shadow boxing kicks,knees & sprawls
50 minutes strength training:
(following exercises performed with 50 lb sandbag) note 12 pushups between every set as well...
Stiff Leg deadlift 3x12
bent over rows 3x12
clean & press throws 3x10
Shoulder Snatch 3x12
overhead press throws 3x12
bicep curls (20lb dumbbell) 3x12 each arm
dumbbell snatch 3x12 each arm
10 minutes shadowboxing cooldown
5 minutes skipping
'08 Road To Victory