Today, I worked out twice. This morning I was training at the UFC gym before going to work. I was suppose to train at the Gracie Barra HQ this morning, but I didn't think I was going to make it to work from Irvine on time. Also, I just started my on-call rotation, so it'll be tough getting any kind of work outs for the week.
Warm Up
Barbell Squats - 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps
Workout
Barbell Squats - 585lbs, 640lbs, and 685lbs - 1 rep - Belt and Knee Sleeves
Barbell Deadlifts - 225lbs, 315lbs, 405lbs, 495lbs - 3 reps,, 585lbs, 625lbs, and 650lbs - 1 rep - Belt and Straps
Standing Barbell Strict Presses - 155lbs, 205lbs - 5 reps,, 235lbs, 242lbs - 1 rep, 185lbs - 15 reps
Pull Ups - 2 sets - 5 reps
Chin Ups - 2 sets - 5 reps
Rope Machine - 4 sets - Level 3 - 20 seconds - 30 seconds rest between each set
Medicine Ball Chess Pass - 4 sets - 10 reps - 30 seconds rest between each set
Medicine Ball Overhead Pass - 4 sets - 10 reps - 30 seconds rest between each set
TRX Scarecrow Isometrics - 3 sets - 30 seconds per set
Foam Roll - 5 minutes
My second workout was at the Westside Training Center / Cobrinha Westside in Culver City. I was late to class and had 20 minutes to train. We went over a Reverse DLR counter to side control, Reverse DLR to back take counter to knee on belly and side control, recovering guard drills on the wall, and triangles from spider guard.
Warm Up
Barbell Squats - 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps
Workout
Barbell Squats - 585lbs, 640lbs, and 685lbs - 1 rep - Belt and Knee Sleeves
Barbell Deadlifts - 225lbs, 315lbs, 405lbs, 495lbs - 3 reps,, 585lbs, 625lbs, and 650lbs - 1 rep - Belt and Straps
Standing Barbell Strict Presses - 155lbs, 205lbs - 5 reps,, 235lbs, 242lbs - 1 rep, 185lbs - 15 reps
Pull Ups - 2 sets - 5 reps
Chin Ups - 2 sets - 5 reps
Rope Machine - 4 sets - Level 3 - 20 seconds - 30 seconds rest between each set
Medicine Ball Chess Pass - 4 sets - 10 reps - 30 seconds rest between each set
Medicine Ball Overhead Pass - 4 sets - 10 reps - 30 seconds rest between each set
TRX Scarecrow Isometrics - 3 sets - 30 seconds per set
Foam Roll - 5 minutes
My second workout was at the Westside Training Center / Cobrinha Westside in Culver City. I was late to class and had 20 minutes to train. We went over a Reverse DLR counter to side control, Reverse DLR to back take counter to knee on belly and side control, recovering guard drills on the wall, and triangles from spider guard.
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