7/29/10 - 5/3/1 Var, Jiu Jitsu

a1. Swiss bar floor press
185x5
215x5
245x7

b2. DE Bench + Chains
45% 135x8x3 + 40lbs chain per side

c1. Low incline chain flyes
40lbsx3x10
c2. Low incline chain tricep extensions
40lbsx3x10

d1. DB curl to press
30lbsx2x20


Then I went to Jiu jistu and stayed for open mat.

7/28/10 - Boxing

Boxing/Conditioning

Warm up
1/2 mile jog - This felt extremely draining...probably due to the good mornings/squats/ghr's the day before. Back pump that was usually present during jogging didn't happen. Eventually I need to pick up the pace on these.

Sprints -
40 yard sprint, 12lb medicine ball situps x10, 60 yard sprint, 12lb medicine ball situps x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball overhead press x10, 60 yard sprint, 12lb medicine ball overhead press x10 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball bicep curls x10, 60 yard sprint, 12lb medicine ball bicep curls x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint backwards, 10 pushups on medicine ball over head, 100 yard sprint
rest approx 1 1/2 minutes

Indian Runs...was supposed to be 6 laps around football field...I only managed to do 1 and sat out the rest. After a few minutes I did one more lap then headed back to the gym.

Gym-
Coach showed us proper stance and proper mechanics of the jab. Did some light heavy bag work.

Lunges 3x10, jumping split squats (couldn't really make it through these)...then walks around the gym doing duck walks, froggers and crab walks (which I couldn't make it through).

7/27/10 - 5/3/1 Variation - Good mornings

5/3/1
a1. SSB Good mornings
175x5 @65%
200x5 @75%
230x7 @85% (Not sure if last 2 reps had as good of form as they should have, last one was definitely ugly)

b1. Speed SSB box squats + chains (8 total sets x2)
195x2 + 80lbs chains x 2 sets
195x2 + 100lbs chains x 2 sets
195x2 + 1400lbs chains x 2 sets
195x2 + 200lbs chains x 2 sets

c1. GHR
3x10
c2. GHR situps (crossfit style {deep stretch in bottom, explode up while straightening legs to activate hips more)
3x10


I then went to Jiu Jitsu class and did some open mat with my brother.

7/26/2010 - Boxing

Boxing -
Conditioning included laps around field (3/4 mile)
Sprints (varied from 10 yards back and forth up to 50 yards)
3x 200 yard sprints (active recovery during rest such as pushups, and sit ups)
Indian jog 4 times around football field (i only managed 1 1/2x)


Heavy bag work...6-7 rounds of 3 minutes.

Frogger squat jumps, walking lunges, split jump squats
Wheelbarrow walks/pushups