6/28 - Lots of stuff
0700-0745 - Plyometric Circuits
Warmup - Run around the workout room transitioning to side steps, high knees and various other exercises to stretch the legs out and raise the heart rate prior to the circuits
Circuit 1: Agility Ladder - All Stations are down and back once (When medicine ball is used it is held out in front of you like you are blocking and the trainer is knocking it around while you are doing the ladder drills)
Station 1 - Forward 2-In (No Medicine Ball)
Station 2 - Forward Shuffle (No Medicine Ball)
Station 3 - Lateral Cross-Step (No Medicine Ball)
30 second break
Station 4 - Forward 2-In (15lb Medicine Ball)
Station 5 - Forward Shuffle (15lb Medicine Ball)
Station 6 - Lateral Cross-Step (15lb Medicine Ball)
1 minute break and then start over with station 1 again
Circuit 2: Outdoor muscle endurance + Cardio circuit (Completed 3 times)
Distance for stations is ~25 meters across a parking lot
Station 1 - Sprint and return with 3 small cones... run out, grab cone, run back and repeat and then sprint out and put the cones out one by one
Station 2 - Medicine Ball Sprawls and tosses to trainer, trainer catches ball and puts down on the ground, you run up to the ball, sprawl, toss and repeat down the parking lot
Station 3 - Plate Carry... Pick up two 45lb plates and keep body straight with shoulders back and chest out walking quickly down to the cones and back
Station 4 - 80lb Heavy Bag Carry + Squats. Pick up and carry heavy bag on shoulder to the cones, stop, do 15 squats and then without putting the bag down swap it to the other shoulder and return to the other side, do 15 more squats and then throw the bag down with force
1 minute rest between circuits and each is done for time... My fastest time was 3 minutes 46 seconds for all 4 stations.
Next some medicine ball drills to work the core for about 5 minutes in total
And to finish there was a 3 minute heavy bag drill of sprawling at the end of the bag, doing a push up, punching it twice while sprawled and then rotating around to the other side and doing the same thing. Rest position is sprawled and this is done as fast as possible.
0745-0900 - Grappling/BJJ
We rolled and practiced defense and transitions during this time at about 60% strength going for 3 minute rounds and 1 minute rest between rounds. We went 3 rounds and then rotated out for someone else (Only had 3 of us so we would actually go 6 rounds in a row).
0915-1100 - Heavy Bag Drills
Did muay thai and boxing drills on the bag with 10oz gloves going full strength and power. Usually 5 minutes at a time but doing some rest rounds and some practice with forms and combos.
I plan on going back to the gym around 1500 for a few hours this even and will be skipping TKD for sure. Also it does seem I tore or bruised some cartilage/connective tissue on my ribs on my right side on Saturday and it doesn't feel too good but am training through it right now. I can breathe fine so I know its not a broken or cracked rib... I will just swap between icing it and soaking it in a super hot Epsom salt bath every evening and will take lots of NSAIDs for the pain. I was told I should be fine to continue to train with it and it will hopefully be healed and feeling better by the time my fight comes around. This close to my fight though I refuse to stop training... if it is still hurting bad come fight time I might cancel but not sure yet. I really don't want to fight injured but may go ahead and do so anyways.
"A pint of sweat, saves a gallon of blood." - General George Patton