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post #8 of (permalink) Old 01-19-2008, 10:40 PM Thread Starter
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Join Date: Dec 2006
Location: Nova Scotia, Canada
Posts: 87
Jan 19th cont.

For a little conditioning I selected a few drills that are skill related and a few plyometric exercises.

Hip Escapes - 50
Wrestlers Switch (Turtle variation) - 50
Sprawls - 50
Bridging - 25 each side
5 position hold downs & bag lift - 25

(For the last one I just complete the 5 positions, once in mount I hop up pull the bag up squat down on one knee pick up the bag and slam it and land back in position one)


Clap push-ups
Squat jumps w. heavy bag
Quick Box Pushes
Seated Rotations
Switch box plyo push-ups

I haven't set any numbers for my plyo's, for now i just went until I couldn't do anymore. I did these as a circuit, completed it three times.


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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