1/26/2020 - Squat/Bench - 531 - 3 session
Warm-up -
Jump rope
Dynamic stretches
Breakfalls
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawls between combos
Squat +3 kicks each leg, alternating (last each leaping)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
242.5x3 - mid roundhouse
276.25x3 - front push
belt
311.25x5 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
103.75x5 / 10
130x5 / 10
156.25x5 / 10
182.5x3 / 10
208.75x3 / 10
233.75x5 / 10
Armbar from guard drill on ground bag
x50
Farmer's Walk Lunges + 2x 45lb dumbbells, each side, alternating
~x7 (lost count)
x6
Bagwork
4 min #3 combos + kick +sprawl, alternating sides
4 min Tabata straight punching
4 min 3 punch drill
Dynamic Bridges x50 front & back
Foam Rolling
Static Stretches
30 min Hot tub watching Bas Rutten fights