I worked out twice today. My first workout was at the Veteran's Memorial Park and the second workout was at the Westside Training Center. On my first workout, I did a pulling workout with a dynamic warm up. My back, arms, and forearms were fried. Workout was for 25 minutes.
5 minutes- Shoulder Prehab Work with Mini Bands + Scramble Grip Trainers
5 minutes- Judo Throws with Mini Bands + Scramble Grip Trainers
Pull Ups - 3 sets - 6 reps
Chin Ups- 3 sets- 6 reps
Pull Ups with Scramble Grip Trainers- 2 sets- 6 reps
Chin Up Isometric Holds from Top Position- 2 sets- 25 seconds
Isometric Holds on Chin Up Bar with 10lb Vest- 70 seconds
On my seconds workout, I took both the Beginner's and Advance BJJ class at the Westside Training Center. I did the warm ups, which consisted of a lot of jogging, lateral movement, bjj movements, ab work, some stretching, and double leg takedowns. I skipped over the reps on the double leg takedowns to preserve my ribs.
On the ground work, we worked on side control to knee on belly transitions. We did a lot of reps with this on both sides. After that, we did a live drill in which the person on top started with knee on belly. I got to do this for one round.
For the advance class, we spider guard breaks for the warm up aspect. I got to work on spider guard breaks from both sides. I needed this, because I needed to review this before competition. Then, we went over a spider guard break transitions to several passes to side control and taking the back. We did a lot of reps here as well.
After that, we did a couple live drills from spider guard. I got to work on from both the top and bottom positions. We did this for several rounds. Then, I did some foam rolling and stretching. Finally, I called it for the day. Good work and came out injured free once again. Yes!!!
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..