A1) Bench Press
170X5
200X5
230X9
B1) 3 board press
250x2
275x2
300x2
C1) Incline Chain flyes
40 lbs x 2x10
C2) Light band pull aparts
2x10
Jiu Jitsu afterwards
Monday, March 29, 2010
Tuesday, March 23, 2010
3/20/10 - Jiu Jitsu and ME Upper
After no gi jiu jitsu I performed the following
A1) Bench Press
140x8
160x8
180x6
200x4
220x4
B1) Chain flyes
40lbs x 3x10
B2) Monster Mini Band pullaparts
3x10
C1) Upright cable rows
40lbs x 3x10
Pull aparts and upright rows were real easy, but I was spent...Had no energy at all. So just doing anything was good.
A1) Bench Press
140x8
160x8
180x6
200x4
220x4
B1) Chain flyes
40lbs x 3x10
B2) Monster Mini Band pullaparts
3x10
C1) Upright cable rows
40lbs x 3x10
Pull aparts and upright rows were real easy, but I was spent...Had no energy at all. So just doing anything was good.
Monday, March 15, 2010
3/13/10 - Jiu Jitsu and RE Lower
After Jiu Jitsu in the morning I did some lifting. This was a fluff day, very light weight as I was already spent form rolling.
Back extensions
3x10
reverse hypers
3x10
TKE's
Light band x3x10
Neck harness
30lbs x 3x15
Band curls
light band x 2x10
Back extensions
3x10
reverse hypers
3x10
TKE's
Light band x3x10
Neck harness
30lbs x 3x15
Band curls
light band x 2x10
Friday, March 12, 2010
3/11/09 - 5/3/1 Military Press - JJ
5/3/1 Seated Military press
65% 120lbsx5
75% 140x5
85% 155x7
Super set
b1) Chain flyes
40lbs x 3x10
b2) Lat pulldowns
110 x3x10
Conditioning circuit
35lb kb 1-arm swings x10 each arm
1 minute jump rope
35lb kb snatch x10 each arm
1 minute jump rope
35lb kb 2 arm swings x10
1 minute jump rope
35lb kb 1 arm clean and press x10 each arm
1 minute jump rope
35lb kb 1 arm swings x 10 each arm
65% 120lbsx5
75% 140x5
85% 155x7
Super set
b1) Chain flyes
40lbs x 3x10
b2) Lat pulldowns
110 x3x10
Conditioning circuit
35lb kb 1-arm swings x10 each arm
1 minute jump rope
35lb kb snatch x10 each arm
1 minute jump rope
35lb kb 2 arm swings x10
1 minute jump rope
35lb kb 1 arm clean and press x10 each arm
1 minute jump rope
35lb kb 1 arm swings x 10 each arm
Wednesday, March 10, 2010
3/9/10 - DE Deads - JJ
Time to update the blog again. I’ve been working out sporatically, been sick all winter…so it hasn’t been consistent, but it hasn’t been non-existent either.
So my focus for the next couple months will be on Muay thai, boxing, and some wrestling. My workouts will be less heavy, be shorter, and include more circuits to improve conditioning.
I’m doing a Mulatto program, but the ME day will follow the 5/3/1 protocol.
Mon: 3/8/10 – Muay Thai
Tues: 3/9/10 – DE Deads
A1) DE deadlift – 10x1@50%
245x10x1
B1) GHR
3x10
B2) Landmine rotations
45x3x10
Circuit (Perform all exercises for 30 seconds, and repeat 2x for a total of 3 minutes)
Burpees
Jumping Jacks
Split squat jumps
I performed 2 rounds.
Then I did some very light, technique based heavy bag work. Like 5 minutes.
Then I went to Jiu jitsu class and open mat.
So my focus for the next couple months will be on Muay thai, boxing, and some wrestling. My workouts will be less heavy, be shorter, and include more circuits to improve conditioning.
I’m doing a Mulatto program, but the ME day will follow the 5/3/1 protocol.
Mon: 3/8/10 – Muay Thai
Tues: 3/9/10 – DE Deads
A1) DE deadlift – 10x1@50%
245x10x1
B1) GHR
3x10
B2) Landmine rotations
45x3x10
Circuit (Perform all exercises for 30 seconds, and repeat 2x for a total of 3 minutes)
Burpees
Jumping Jacks
Split squat jumps
I performed 2 rounds.
Then I did some very light, technique based heavy bag work. Like 5 minutes.
Then I went to Jiu jitsu class and open mat.
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