1630-1745 - Northend Fitness
Started out with focus mitt drills with Roger my strength coach and a former fighter for about 30 minutes and then did independent heavy bag muay thai drills until I had to leave for MMA class. I will go into why this is a bad idea :P
1800-1930 - MMA Class
Our warm up, conditioning and training was pretty fun but pretty difficult. We started out with 2 stations and 2 minutes per station and 3 times per station.
Station 1: Pyramid pull ups w/ a partner. You start with one, your partner waits about 2 seconds and he does one and then you do two and so on working your way up in numbers until the 2 minutes is up.
Station 2: 6 Exercises, once complete you have time to rest with remaining time so speed is key.
1 - 5 x Regular Push Ups
2 - 10 x Crunches
3 - 5 x Wide Grip Push Ups
4 - 10 x Reverse Crunches
5 - 5 x Close Grip Push Ups
6 - 10 x 3/4 Sit Ups
No rest between stations... only rest is the rest you earn on station 2
Next we did focus mitt drills.
Drill 1: Jabs for 2 minutes. Focusing on speed and form, not power.
Drill 2: Jab + Cross for 2 minutes again with speed and form and not power.
Drill 3: Partner calling out punches (Standard 1, 2, 3, 4) and advancing on you. More or less a 1 way sparring match :P
Each drill was done twice and swapping with your partner.
After that we pulled out the large shields for a little competition.
Was Jab + Cross + #2 Roundhouse for form and speed and as many as you can do in 2 minutes. Was counted by your partner and then swapped and counted again... the team with the highest total got to rest and the losing team had to do 30 push ups together.
After that and a short rest each team got to choose someone to step up to a heavy bag and do clinch body shots as fast as possible with your partner behind the bag counting. The winner again got to rest and the loser do more push ups. This was again a 2 minute drill and have to be honest at the end of the 2 minutes my arms were feeling like dead weight. I did 294 and the person on the other team did 312 so I got beat
Next we moved on to some wrestling and practiced single leg take downs and ankle picks. We did these with our partner for about 15 minutes and then had a 5 minute break and moved to free grappling for the remaining time.
Overall the class was amazing! I had a ton of fun and got worn out for sure. Ouch trainer/coach today is a local LEO and boxer but he also has a lot of MMA experience.
The next two weeks on Tue and Thur for MMA class I think I am going to take it easy and go into the class as full as possible in between training and conditioning days. Use them as semi-rest days just so I can get the full benefit of the MMA class.