Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
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9/10/14 - SJJIF Worlds Tournament Training Day 2

9/10/2014

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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.
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