- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
1/18 - Conditioning
The Pit Full Body workout
The Pit Full Body workout
Magnesium Carbonate, 4oz Gloves, and Sledgehammers
- Thread starter RedNeckJiuJitsu
- Start date
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
1/19/2019 - Deadlift/SOHP 531 5+ session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Clean & Jerk
135x4
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
310x5 - mid roundhouse
357.75x5 - front push
belt
405x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 8
85x5 / 8
102.5x5 / 8
111.25x5 / 8
128.75x5 / 8
145x8 / 8
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
Hot Tub later while watching Fight Quest
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Clean & Jerk
135x4
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
310x5 - mid roundhouse
357.75x5 - front push
belt
405x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 8
85x5 / 8
102.5x5 / 8
111.25x5 / 8
128.75x5 / 8
145x8 / 8
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
Hot Tub later while watching Fight Quest
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
1/24
Bear Breathing
~11min various stretches and warm-ups +20lb belt
Power Snatch
135x5
135x5
135x5
One Leg side to side jumps, each leg, alternating +20lb
x10
x10
x10
Depth / Box jumps, 18" height, +20lbs
x5
x10
x10
Armbar from guard drill on ground bag
x50
Bear breathing
Front and back neck bridges x50
Stretches
Foam rolling
Bear Breathing
~11min various stretches and warm-ups +20lb belt
Power Snatch
135x5
135x5
135x5
One Leg side to side jumps, each leg, alternating +20lb
x10
x10
x10
Depth / Box jumps, 18" height, +20lbs
x5
x10
x10
Armbar from guard drill on ground bag
x50
Bear breathing
Front and back neck bridges x50
Stretches
Foam rolling
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
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
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
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
1/30 - BJJ - I ended up teaching the class today because the head of our school can't make it on Thursdays and the blue belt that normally teaches was sick and couldn't make it so I was asked to do it. Teaching the kids was a little challenging, but thankfully the parents were understanding and helpful and so was a friend who showed up early and helped part of the class as well.
2/1 - recovery
The Pit Upper Body warm-up and 5-min burpee and shadow-boxing
Forgot my friend was coming to help work on our splitter so I didn’t get as far in as I planned, but that’s okay. Planned to be a big cardio day but ended up being a good recovery workout to help my lifting today instead of hindering it.
2/2/2019 - Deadlift/SOHP 531 3+ session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
333.75x3 - mid roundhouse
381.25x3 - front push
belt
428.75x7 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 10
85x5 / 10
102.5x5 / 8
118.75x3 / 8
136.25x3 / 8
153.75x7 / 8
Squats
205x10
205x10
205x10
205x10
205x10
Ring Push-ups
x20
x18
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawl after each combo
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
Hot Tub watching ~30min of Bas Rutten fights
2/1 - recovery
The Pit Upper Body warm-up and 5-min burpee and shadow-boxing
Forgot my friend was coming to help work on our splitter so I didn’t get as far in as I planned, but that’s okay. Planned to be a big cardio day but ended up being a good recovery workout to help my lifting today instead of hindering it.
2/2/2019 - Deadlift/SOHP 531 3+ session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
333.75x3 - mid roundhouse
381.25x3 - front push
belt
428.75x7 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 10
85x5 / 10
102.5x5 / 8
118.75x3 / 8
136.25x3 / 8
153.75x7 / 8
Squats
205x10
205x10
205x10
205x10
205x10
Ring Push-ups
x20
x18
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawl after each combo
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
Hot Tub watching ~30min of Bas Rutten fights
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
Didn't record the last bit of workouts and forgot to put tourney results in here.
Lost my first gi match due to points, but my head wasn't in the game completely. Rematched with the same guy for my first no-gi match and tapped him with an inverted triangle/kimura combination. Lost my second match when I panicked in a rear-naked jaw crush. Ended up silvering in no-gi because we only had 4 in my bracket. Not terrible for my first tourney and first competition in over 10 years.
Was planning another tourney for the weekend the crap hit the fan with this COVID crap. Since that's not likely to work for awhile, it's back to lifting.
3/17/2020 - Squat/Bench - 531 - 5/3/1 session
Warm-up -
Jump rope
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
258.75x5 - mid roundhouse
293.75x3 - front push
belt
328.75x3 - 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
196.25x5
221.25x3
247.5x5 / 10
Some stretches
3/20/2019 - Deadlift/SOHP 531 531 session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
357.5x5 - mid roundhouse
405x3 - front push
belt
453.75x4 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 10
85x5 / 9
102.5x5 / 7
128.75x5 / 6
145x3 / 4
162.5x3 / 4
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawl after each combo
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
Lost my first gi match due to points, but my head wasn't in the game completely. Rematched with the same guy for my first no-gi match and tapped him with an inverted triangle/kimura combination. Lost my second match when I panicked in a rear-naked jaw crush. Ended up silvering in no-gi because we only had 4 in my bracket. Not terrible for my first tourney and first competition in over 10 years.
Was planning another tourney for the weekend the crap hit the fan with this COVID crap. Since that's not likely to work for awhile, it's back to lifting.
3/17/2020 - Squat/Bench - 531 - 5/3/1 session
Warm-up -
Jump rope
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
258.75x5 - mid roundhouse
293.75x3 - front push
belt
328.75x3 - 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
196.25x5
221.25x3
247.5x5 / 10
Some stretches
3/20/2019 - Deadlift/SOHP 531 531 session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA & Exercises workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
Mixed grip + chalk
357.5x5 - mid roundhouse
405x3 - front push
belt
453.75x4 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 10
85x5 / 9
102.5x5 / 7
128.75x5 / 6
145x3 / 4
162.5x3 / 4
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity - sprawl after each combo
Bear breathing
Dynamic Neck Bridges x40 each front & back
Static Stretches
Foam rolling
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
3/24/2020 - Squat/Bench - 531 - deload session
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
138.75x8 - mid roundhouse
173.75x8 - front push
207.5x8 - 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
103.75x8 / 10
130x8 / 10
156.25x8 / 10
Bagwork
4 min #3 combos + kick +sprawl, alternating sides
4 min Tabata straight punching
4 min 3 punch drill
Static stretches
Hot tub
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
138.75x8 - mid roundhouse
173.75x8 - front push
207.5x8 - 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
103.75x8 / 10
130x8 / 10
156.25x8 / 10
Bagwork
4 min #3 combos + kick +sprawl, alternating sides
4 min Tabata straight punching
4 min 3 punch drill
Static stretches
Hot tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
3/27/2019 - Deadlift/SOHP 531 deload/hypertrophy session
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
191.25x8 - mid roundhouse
238.75x8 - front push
286.75x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 6 - grip shot after all DOH DLs
85x5 / 6
102.5x5 / 6
68.75x8 / 6
85x8 / 6
102.5x8 / 6
Dynamic Neck Bridges x40 each front & back
Static Stretches
Hot Tub
Warm-up -
Jump Rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity + sprawl after each combo
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
191.25x5 - spinning back
238.75x5 - high roundhouse
286.25x5 - side
191.25x8 - mid roundhouse
238.75x8 - front push
286.75x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
68.75x5 / 6 - grip shot after all DOH DLs
85x5 / 6
102.5x5 / 6
68.75x8 / 6
85x8 / 6
102.5x8 / 6
Dynamic Neck Bridges x40 each front & back
Static Stretches
Hot Tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
3/31/2020 - Squat/Bench - 531 - 5 session
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
231.25x5 - mid roundhouse
266.25x5 - front push
belt
301.25x7 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
106.25x5 / 10
132.5x5 / 10
158.75x5 / 10
172.5x5
198.75x5
226.25x9
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges x30 ea way, front and back
Static stretches
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA + exercises workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
231.25x5 - mid roundhouse
266.25x5 - front push
belt
301.25x7 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
106.25x5 / 10
132.5x5 / 10
158.75x5 / 10
172.5x5
198.75x5
226.25x9
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges x30 ea way, front and back
Static stretches
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/3/2020 - Deadlift/SOHP 531 5 session
Warm-up -
Jumping JaCKS
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
291.25x5 - side
316.25x5 - mid roundhouse
Mixed grip
363.75x5 - front push
belt
412.5x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 6
113.75x5 / 6
131.25x5 / 6
148.75x7 / 6
1x6 min rounds FightTime Timer MMA workout 40% intensity
Static Stretches
Hot Tub
Warm-up -
Jumping JaCKS
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
291.25x5 - side
316.25x5 - mid roundhouse
Mixed grip
363.75x5 - front push
belt
412.5x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 6
113.75x5 / 6
131.25x5 / 6
148.75x7 / 6
1x6 min rounds FightTime Timer MMA workout 40% intensity
Static Stretches
Hot Tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/7/2020 - Squat/Bench - 531 - 3 session
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
177.5x5
- forgot to change weight
213.75x5 - mid roundhouse
Some off and end stuff but nothing major. Just didn’t have it today. Will redo Friday.
Stretches
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
177.5x5
- forgot to change weight
213.75x5 - mid roundhouse
Some off and end stuff but nothing major. Just didn’t have it today. Will redo Friday.
Stretches
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/10/2020 - Squat/Bench - 531 - 3 session redeaux
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
248.75x3 - mid roundhouse
283.75x3 - front push
belt
320x5 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
106.25x5 / 8
132.5x5 / 8
158.75x5 / 8
186.25x3 / 8
211.25x3 / 8
238.75x7 / 8
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges
Static stretches
Hot tub
Warm-up -
Jump rope
1x6 min rounds FightTime Timer MMA workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
248.75x3 - mid roundhouse
283.75x3 - front push
belt
320x5 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side (alternating)
106.25x5 / 8
132.5x5 / 8
158.75x5 / 8
186.25x3 / 8
211.25x3 / 8
238.75x7 / 8
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges
Static stretches
Hot tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/14/2020 - Deadlift/SOHP 531 session
Warm-up -
Jump rope
Dynamic Stretches
Break falls
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
291.25x5 - side
Mixed grip
340x3 - mid roundhouse
belt
388.75x3 - front push
436.25x5 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 8
122.5x3 / 8
140x3 / 6
157.5x5 / 6
Dynamic Neck Bridges x40 each front & back
Static Stretches
Hot Tub
Warm-up -
Jump rope
Dynamic Stretches
Break falls
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
291.25x5 - side
Mixed grip
340x3 - mid roundhouse
belt
388.75x3 - front push
436.25x5 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 8
122.5x3 / 8
140x3 / 6
157.5x5 / 6
Dynamic Neck Bridges x40 each front & back
Static Stretches
Hot Tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/17/2020 - Squat/Bench - 531 - 531 session
Warm-up -
Jump rope
A few line drills
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
266.25x5 - mid roundhouse
belt
301.25x3 - front push
337.5x1 - low roundhouse
Just running a bit low today apparently
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
106.25x5 / 8
132.5x5 / 8
158.75x5 / 8
198.75x5 / 8
226.25x3 / 8
251.25x5 / 10
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges
Static stretches
Hot tub
Warm-up -
Jump rope
A few line drills
Squat +3 kicks each leg, alternating (last each leaping)
141.25x5 - spinning back
177.5x5 - high roundhouse
213.75x5 - side
266.25x5 - mid roundhouse
belt
301.25x3 - front push
337.5x1 - low roundhouse
Just running a bit low today apparently
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
106.25x5 / 8
132.5x5 / 8
158.75x5 / 8
198.75x5 / 8
226.25x3 / 8
251.25x5 / 10
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Bridges
Static stretches
Hot tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/21/2020 - Deadlift/SOHP 531 round 2, 531 session
Warm-up -
Jump rope
Dynamic Stretches
Break falls
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
Mixed grip
291.25x5 - side
Belt
363.75x - mid roundhouse
412.5x3 - front push
461.25x1
505x1
545x0 - two attempts, didn’t even break it either time
- low roundhouse
Warm-up -
Jump rope
Dynamic Stretches
Break falls
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x5 - spinning back
242.5x5 - high roundhouse
Mixed grip
291.25x5 - side
Belt
363.75x - mid roundhouse
412.5x3 - front push
461.25x1
505x1
545x0 - two attempts, didn’t even break it either time
- low roundhouse
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/24 - SOHP 531 round 2 - 531 session
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 8
132.5x / 6
148.75x3 / 6
166.25x3 / 8
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Neck Bridges x40 each front & back
Static Stretches
Break
Throwing hay up into my friends’ loft
Break
Hot Tub
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x5 / 8
87.5x5 / 8
105x5 / 8
132.5x / 6
148.75x3 / 6
166.25x3 / 8
2x6 min rounds FightTime Timer MMA workout 40% intensity
Dynamic Neck Bridges x40 each front & back
Static Stretches
Break
Throwing hay up into my friends’ loft
Break
Hot Tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
4/28/2020 - Squat/Bench - 531 round 2 deload 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)
141.25x8 - spinning back
177.5x8 - high roundhouse
213.75x8 - side
141.25x10 - mid roundhouse
177.5x10 - front push
213.75x10 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
106.25x10 / 10
132.5x10 / 10
158.75x10 / 10
106.25x10 / 10
132.5x8 / 8
158.75x10 / 8
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Static stretches
Hot tub
Warm-up -
Jump rope
Dynamic stretches
1x6 min round FightTime Timer MMA workout 40% intensity
Squat +3 kicks each leg, alternating (last each leaping)
141.25x8 - spinning back
177.5x8 - high roundhouse
213.75x8 - side
141.25x10 - mid roundhouse
177.5x10 - front push
213.75x10 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
106.25x10 / 10
132.5x10 / 10
158.75x10 / 10
106.25x10 / 10
132.5x8 / 8
158.75x10 / 8
Bagwork
2x6 min rounds FightTime Timer MMA workout 40% intensity
Static stretches
Hot tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
5/1/2020 - Deadlift/SOHP 531 round 2, deload session
Warm-up -
Jump rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x8 - spinning back
242.5x8 - high roundhouse
Mixed grip
291.25x8 - side
DOH
193.75x8 - mid roundhouse
242.5x8 - front push
Mixed grip
291.25x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x10 / 8
87.5x10 / 8
105x10 / 8
70x10 / 8
87.5x10 / 8
87.5x10 - forgot to change the weight
Bridges
Stretches
Hot tub
Warm-up -
Jump rope
Dynamic Stretches
1x6min round FightTime Timer MMA workout 40% intensity
Power Snatch
135x5
DOH Deadlift +3 kicks each leg, alternating (last each leaping)
193.75x8 - spinning back
242.5x8 - high roundhouse
Mixed grip
291.25x8 - side
DOH
193.75x8 - mid roundhouse
242.5x8 - front push
Mixed grip
291.25x8 - low roundhouse
Standing OHP / Pull Ups + 3 straight palm strikes per side (alternating)
70x10 / 8
87.5x10 / 8
105x10 / 8
70x10 / 8
87.5x10 / 8
87.5x10 - forgot to change the weight
Bridges
Stretches
Hot tub
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
5/3 ~30 min BJJ
5/5 Pit workout
5/6 ~30 min BJJ
5/8
Warm-ups
Squat
146.25x5
Line drills
Power Snatch
135x5
140x5
145x5
150x3
155x3
160x2
165x2
170xhalf
Snatch Grip Power Clean & Jerk
170x1
Push-Ups
x25
~30 min BJJ
Bear Breathing
Bridges
Stretches
5/5 Pit workout
5/6 ~30 min BJJ
5/8
Warm-ups
Squat
146.25x5
Line drills
Power Snatch
135x5
140x5
145x5
150x3
155x3
160x2
165x2
170xhalf
Snatch Grip Power Clean & Jerk
170x1
Push-Ups
x25
~30 min BJJ
Bear Breathing
Bridges
Stretches
- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
5/12/2020 - Squat/Bench - 531 round 3 - 5 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
236.25x5 - mid roundhouse
273.75x5 - front push
308.75x6 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
107.5x / 10
135x5 / 10
161.25x5 / 10
175x5 / 10
202.5x5
228.75x7
Bridges
Static Stretches
Moving about a cord of file wood
Hot Tub
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
236.25x5 - mid roundhouse
273.75x5 - front push
308.75x6 - low roundhouse
Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side & 3 palm hooks per side (alternating)
107.5x / 10
135x5 / 10
161.25x5 / 10
175x5 / 10
202.5x5
228.75x7
Bridges
Static Stretches
Moving about a cord of file wood
Hot Tub
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