Training to enter M.M.A.

[illmatic 24]

Legs

Foam Roller

Front Squats 3,3,3,3,3@196 6@155lbs 1.5 min rest
Stiff Leg Deadlift 10,10,10@100lbs 1 min rest
Barbell Hip Thruster 10,10,10@95lbs 1 min rest
Leg Press 10,10,10,10,10@280lbs 30 sec rest
Lying Leg Curls 10,10,10,10,10@128lbs 30 sec rest
Calf Raises 10,10,10,10,10@70lbs 15 sec rest
Reverse Crunches w/ Extension 8,8,8
Machine Crunches 15,15,15@max

 

[illmatic 24]

Today - Push
Foam Roller
DB Bench 3,3,3,3,3@80lbs 8@65lbs 1.5 min rest
Military Press 10,10,10@80lbs 1 min rest
Dips 10,10,10@bw 1 min rest
Machine Chest Fly 10,10,10,10,10@85lbs 30 sec rest
Tricep Extension 10,10,10,10,[email protected] 30 sec rest
DB Lateral Raises 10,10,10,10,10@25lbs 15 sec rest

 

[illmatic 24]

Pull

Deadlift 3,3,3,3,3@199 8@175
Chinups 10,6,3@bw
Barbell Rows 10,10,10@90lbs
DB Shrugs 10,10,10,10,10@70lbs
Barbell Curls 10,10,10,10,10@50lbs
Cable Bent Over Reverse Chest Fly 10,10,10,10,[email protected]

 

[illmatic 24]

Day - Boxing
Pads with partner then light sparring
​

Evening - Legs
Foam Roller

Front Squats 3,3,3,3,3@199 8@155lbs 1.5 min rest
Stiff Leg Deadlift 10,10,10@111lbs 1 min rest
Barbell Hip Thruster 10,10,10@95lbs 1 min rest
Leg Press 10,10,10,10,10@290lbs 30 sec rest
Lying Leg Curls 10,10,10,10,7@128lbs 30 sec rest
Calf Raises 10,10,10,10,10@70lbs 15 sec rest

 

[illmatic 24]

Noon - BJJ
Mostly rolling. Got bow and arrowed by a smaller blue belt

Evening - Push
Foam Roller
DB Bench 3,3,3,3,3@80lbs 1.5 min rest
Military Press 10,10,10@90lbs 1 min rest
Dips 10,10,10@bw 1 min rest
Machine Chest Fly 10,10,10,10,10@85lbs 30 sec rest
Tricep Extension 10,10,10,10,[email protected] 30 sec rest
Cable Lateral Raises 10,10,10,10,[email protected] 15 sec rest