Magnesium Carbonate, 4oz Gloves, and Sledgehammers

5/15/2020 - Deadlift/SOHP 531 round 5 5 session


Warm-up -
Jump rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity


Power C&J
135x5

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
197.5x5 - spinning back
247.5x5 - high roundhouse
Mixed grip
296.25x5 - side
321.25x5 - mid roundhouse
371.25x5 - front push
belt
421.25x6 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
71.25x5 / 10
90x5 / 8
107.5x5 / 8
116.25x5 / 8
135x5
152.5x2 - Got to talking to my friend who was lifting w me and playing w my kids too long between sets, but it will be okay.


Bridges
Stretches
Hot tub
 
5/19 - CNS recovery workout

Bear breathing

3x6min round w 1 min rest FightTime Timer MMA workout 40% intensity

Power C&J
135x3
135x3
135x3

Push-Ups
x30

Bear Breathing
Bridges
Stretches
 
5/22/2020 - Squat/Bench - 531 round 3 - 3 session


Warm-up -
Jump rope
Dynamic stretches
1x6 min round FightTime Timer MMA workout 40% intensity


Squat +3 kicks each leg, alternating (last each leaping)
146.25x5 - spinning back
181.25x5 - side
218.75x5 - high roundhouse
255x3 - mid roundhouse
291.25x3 - front push
327.5x4 - low roundhouse


Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
107.5x5 / 10 - technical difficulties with my audio equipment caused me to forget palm strikes
135x5 / 10
Just not feeling anymore today.


Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Bridges
Static Stretches
 
6/14/2020 531 3 bench session
Warm-up - yard work

Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
107.5x10 / 10
135x8 / 10
161.25x5 / 10
188.75x3 / 10
216.25x3 / 5
242.5x5 / 5


~30 min BJJ
Static stretches
 
6/22/2020 - Deadlift/SOHP 531 round 3 - 3 session


Warm-up -
Jump rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity


Power C&J
135x5

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
197.5x5 - spinning back
247.5x5 - high roundhouse
296.25x5 - side
Mixed grip
346.25x3 - mid roundhouse
396.25x3 - front push
belt
445x3 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
71.25x5 / 6
90x5 / 6
107.5x5 / 6
126.25x3 / 6
143.75x3 / 6
161.25x3


Bridges
Stretches
 
6/28

~1hr BJJ

Power Snatch
95x5
115x5
135x5

Power Clean & Jerk
145x3
155x3
155x3
165x1
165x1
135x3


Some bridges
Some stretches
 
Four months later

10/24/2020 - Deadlift/SOHP 531 round 3 - 531 session


Warm-up -
1x6min round FightTime Timer MMA workout 40% intensity


Power C&J
95x5
135x5

DOH Deadlift +3 kicks each leg, alternating (last each leaping)
197.5x5 - spinning back
247.5x5 - high roundhouse
296.25x5 - side
Mixed grip
371.25x5 - mid roundhouse
421.25x3 - front push
belt
470x3 - low roundhouse


Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
71.25x5 / 5
90x5 / 5
107.5x5 / 5
135x5 / 5
152.5x3 / 5
171.25x5


2x6 min rounds FightTime Timer MMA workout 40% intensity


Bear Breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches

Hot tub
 
11/1/2020 - Squat/Bench - 531 round 3 - 531 session - 5.5 months late


Warm-up -
Dynamic stretches
1x6 min round FightTime Timer MMA workout 40% intensity


Squat +3 kicks each leg, alternating (last each leaping)
146.25x5 - spinning back
181.25x5 - side
218.75x5 - high roundhouse
273.75x2
273.75x5 - mid roundhouse
Walkout and 30 second count - just did not have it in my legs to squat more


Meant to get back a week later, but just have had too much other stuff. Been rolling about once a week though.
 
12/6/2020 - Squat/Bench - 531 reload


Warm-up -
1x6 min round FightTime Timer MMA workout 40% intensity


Squat +3 kicks each leg, alternating (last each leaping)
146.25x8 - spinning back
181.25x8 - high roundhouse
218.75x8 - side
Pushups x10
146.25x10 - mid roundhouse
181.25x10 - front push
Pushups x10
Pushups x10
218.75x5 - low roundhouse
Pushups x10
Pushups x10

1x6 min round FightTime Timer MMA workout 40% intensity
Static Stretches
Contrast Shower
 
12/20/2020 - Squat/Bench - 20 rep squats
- Because I need to get used to heavy weight on my back again


Warm-up -
1x6 min round FightTime Timer MMA workout 40% intensity


Walkouts
135
225
315
405

Squats
135x30


Pullovers
Bar x20


Rope Push-ups / Pull-ups
x15 / x4
x15 / x5


Twist & punch sit-up
x30


1x6 min round FightTime Timer MMA workout 40% intensity


Front & back bridges
x20 ea


Stretches
 
12/24/2020 - Squat/Bench - 20 rep squats


Warm-up -
Jump rope
Dynamic stretches
1x6 min round FightTime Timer MMA workout 40% intensity


Walkout & timed hold
135 - 30 count
225 - 30 count
315 - 20 count
405 - 10 count

Squats
140x25+5 (got out from under the bar for about 5 seconds then back to it


Pullovers
Bar x20


Rope Push-ups / Pull-ups
x15 / x5
x15 / x5


Twist & punch sit-up
x30


1x6 min round FightTime Timer MMA workout 40% intensity


Some stretches
Contrast Shower
 
12/27/2020 - Squat/Bench - 20 rep squats


Warm-up -
Jump rope
Dynamic stretches


Walkout & timed hold
225 - 30 count
315 - 20 count
405 - 16 count

Squats
145x30


Pullovers
Bar x20


Rope Push-ups / Pull-ups
x18 / x6
x18 / x6


Twist & punch sit-up
X30

KB C&P - ea side (alternating)
30x5
40x5

Some Stretches
 
12/31/2020
Warm-up -
Jump rope
Dynamic stretches

The Pit Upper Body workout
Stretches at the end instead of the last 10 minutes
Sit in woodshed (cold)
Hot Tub


Planned to do squats but my dishwasher threw up all over my squat rack. Figured The Pit would be beter for losing fat and upping cardio for my next BJJ tourney at end of January.
 
1/4 - Explosivity training

Warm-up
Jump-rope w weighted vest
Dynamic stretches
Jason Scully 12 min solo drills - did about half of these


Power Snatch + 3 kicks ea side, last leaping
45x5 - spinning back
95x5 - high roundhouse
115x5 - side
135x5 mid roundhouse


Power Clean & Jerk
145x4 - front push
155x4 - low roundhouse
165x3 - front snap
175x2 + 3 explosive leaps
185x2

Box jumps / rope pull-ups w weighted vest
12”x5 /x5 - minimal knee bend on jumps
18”x5 /x5 - minimal knee bend on jumps
30”x0 - jumped 3x w vest and 3x w/o but not onto box /x


Jason Scully 12 min solo drills - did about half of these


Bridges
Stretches
Hot tub + Ultimate Submissions
 
1/17 - Explosivity training

Warm-up
Jump-rope w weighted vest
Dynamic stretches
Jason Scully 12 min solo drills


Power Snatch + 3 kicks ea side, last leaping
45x5 - spinning back
95x5 - high roundhouse
115x5 - side
135x5 mid roundhouse


Power Clean & Jerk
155x4 - front push
165x4 - low roundhouse
175x1


Box jumps / rope pull-ups w weighted vest
12”x8 /x6
18”x8 /x6
Attempted some 30” jumps w/o vest but didnt make it onto the bx


Bridges
Stretches
Hot tub
 
1/20 - CNS recovery workout

Bear breathing

12 min Jason Scully solo drills
1x6min rounds Shoutbox MMA workout .4 intensity

Power C&J
155x3
165x3
175x3

Rope Push-Ups
x16

Jump rope
Katas

Bear Breathing
Bridges
Foam Rolling
Stretches
Hot Tub
 
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