Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
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7/22/13 North American BJJ Tournament Training - Day 11

7/22/2013

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Today, I worked out twice. My first workout was mainly upper body workout with speed ladder drills.

Workout:

Prehab Shoulder Exercises consisting multiple sets with Mini Bands
Thick Bar Pull Ups- 3 sets of 5 reps
Thick Bar Chin Ups- 3 sets of 5 reps
Thick Bar Hangs- 2 sets- 30 seconds
Thick Bar Chin Up Hangs- 2 sets- 20 seconds

Speed Ladder Drills

Ickey Shuffle- 10 sets
In N Outs- 5 sets
Ali Shuffle- 5 sets each side
One Legged Hops- 5 sets each leg

Second workout was at the Force Balance\Paragon Burbank gym. I took the Gi class. I did the warm ups, which consisted of some jogging, side lateral movements, some jumping, high knees, butt kicks, animal movements, push ups, squats, and ab work. Tonight, we worked on shield guard\ Z guard passing. We did a lot of reps on the moves for today. 

I didn't roll afterwards. I was feeling my ribs again, so I rested out for the night. As far as my strength and conditioning, I feel great. I feel pretty strong.
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    Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..

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