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Directions
Lifting
Ramsdale: "Sean supersets everything together to get as much work done in the shortest time possible, and to elevate his heart rate as much as he can during all of his workouts. He will usually do eight to 12 reps in four to five supersets, with no more than one minute rest in between them."
Resistance Shots
Ramsdale: "Sean does resistance shots with a large belt around his waist, attached to two strong elastic cables with handles. A partner stands behind him, providing resistance. As Sean does the repeated shots, the partner moves forward slightly. Sean does these straight ahead to improve the speed and strength of his shots. He'll start by doing two to three sets of 10 to 12 reps, but then, as his conditioning improves, these numbers go way up."
Monday Morning
Submission grappling (five minutes on, one minute off, 45 minutes total training)
Thai boxing (five five-minute rounds, 25 minutes total training)
BREAK: lunch, nap
Afternoon
Caveman training (five five-minute rounds)
Round 1
Elliptical
Directions
Lifting
Ramsdale: "Sean supersets everything together to get as much work done in the shortest time possible, and to elevate his heart rate as much as he can during all of his workouts. He will usually do eight to 12 reps in four to five supersets, with no more than one minute rest in between them."
Resistance Shots
Ramsdale: "Sean does resistance shots with a large belt around his waist, attached to two strong elastic cables with handles. A partner stands behind him, providing resistance. As Sean does the repeated shots, the partner moves forward slightly. Sean does these straight ahead to improve the speed and strength of his shots. He'll start by doing two to three sets of 10 to 12 reps, but then, as his conditioning improves, these numbers go way up."
Monday Morning
Submission grappling (five minutes on, one minute off, 45 minutes total training)
Thai boxing (five five-minute rounds, 25 minutes total training)
BREAK: lunch, nap
Afternoon
Caveman training (five five-minute rounds)
Round 1
Elliptical