[F.I.S.T.]

[SIZE="3"]

MMA practice today.......

Stretching for 10 minutes
Jogging for 15 minutes


3 minutes each of.........

Jabbing
Upper Cutting
Hooking
Cross Punching
Sweeps
Knees
Grappling

15 Minutes of slow sparring


Slow Treadmill for 10 minutes
[/SIZE]

[F.I.S.T.]

Another off day for me.

[F.I.S.T.]

[SIZE="3"]Back this morning........

Skip rope for 15 minutes as warm up.
Stretching for 10 minutes

Deads-------------------------------5 Sets of 12,10,8,6,4
Close Grip Pull Downs----------4 Sets of 10
Face Pulls-------------------------4 Sets of 10
Behind the Neck Pull Downs--4 Sets of 8
Good Mornings------------------2 Sets of 15

Elliptical 10 minutes
Stretching for 10 minutes[/SIZE]

[F.I.S.T.]

[SIZE="3"]5 mile run with my dogs this morning.

May hit the hvy bag later after coming home from family day.[/SIZE]

[F.I.S.T.]

[SIZE="3"]Just got back from the gym.Did some heavy bag drills for about an hour.

Skipped rope for 5 minutes
Stretching for 10 minutes

Precision Drills------------------------2 Minutes
Punch Out Drills---------------------1 Minute
Ground and Pound-------------------2 Minutes
Kicking Drills--------------------------2 Minutes
Submission Set Up Drills------------2 Minutes
Shuttle Run Drills---------------------6 Minutes
3 Count Drills-------------------------3 Minutes
Pyramid Drills-------------------------5 Rounds
Transition Drills-----------------------2 Minutes

Stretching for 5 minutes[/SIZE]

[F.I.S.T.]

Off today but the wife and I did get to cook and tupperware much of our weeks meals so it 's all good.

[F.I.S.T.]

[SIZE="3"]Killed legs again today.My legs were actually a little crampy from so much running around the past few days and I was gonna hit another body part but I figured the best way to get them "uncramped" was a good workout.


Stretching 15 minutes before and 10 minutes after
Elliptical for 10 minutes before and 5 minutes after

Warm up:

Leg Extensions-------------------1 Set of 30 Reps
Jumping Squats------------------1 Set of 15 Reps

Inverted Leg Presses-------------4 Sets of 10
Front Squats----------------------4 Sets of 12 Reps
Stiff Legged Deads---------------2 Sets of 15
Hack Machine Squats-----------3 Sets of 15
Leg Curls--------------------------1 Set of 30

Seated Calf Raises--------------2 Sets of 25[/SIZE]

[F.I.S.T.]

[SIZE="3"]MMA circuit training today............

4 Rounds of each.

Grave Diggers to Right Side-------------30 Seconds
Sand Bag Shouldering--------------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Sledge Hammers to Right Side----------20 Seconds
Sledge Hammers to Left Side------------20 Seconds
Kayak Rowing-----------------------------40 Touches

Elliptical--------------------------------10 Minutes before and after
Stretching-----------------------------10 Minutes before and after [/SIZE]

[F.I.S.T.]

[SIZE="3"]Chest today....

Stretching 10 minutes before and after
Treadmill before for 10 minutes
Elliptical after for 10 minutes


Decline Bench Press----------------4 Sets of 15
Incline Bench Press-----------------4 Sets of 12
Cable Flyes (Low Position)--------2 Sets of 25
Feet Raised Push Ups--------------2 Sets of 20[/SIZE]

[F.I.S.T.]

[SIZE="3"]Did an hour of striking and conditioning drills today.

Consisted of jab/cross pyramids as follows........

Start by throwing jab/cross combo and once done,your mit guy performs a slip to left and right.After the slip,reset and throw jab/cross combo again 2 more times.Repeat this protocol 5 times.

Looks like this.....

Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip

That's the entire pyramid.

Next was 20 minutes of the following combo's

Jab,Jab,Cross
Jab,Hook,Cross
Hook,Jab,Cross

Stretching 15 minutes before and after.
Skip rope 10 minutes before and after[/SIZE]