workout of the Day

were going to be redoing some things on the site. Sorry for the down time.

email me if you need anything or have some questions.

Dale@combatfitness.us

workout of the day

5 rounds of

100 yard sprint
Dead lift 10 reps
Bench 10 reps
Bodyweight squats 25 reps
Rest 45 secs

50 box jumps
50 sprawls
50 push-ups
50 knee-ups
for time

I spoke with Cory Hill this morning. He is one awesome guy. Hopefully he is able to support his family through this tough time and my prayers are with him and his three kids. We spoke often before the fight and most of the time it came back to his family. You can tell the first time you meet him that he really loves his kids and his family and I respect him a ton for that.


Deadlift 10 sets of 5
Incline dumbell press 10 sets of 5
Dumbell press first, then the deadlifts.

workout of the Day

weight is 173 today. I fight in a week, feeling good, and nervous, hope everybody enjoys.

Rotate 4 times. Keep weight at 80% of percieved exersion for all sets. It should feel heavy, but not failure.

Squats 5-5-3-3
incline dumbell bench 8-6-5-5
1 legged good morning 5-5-5-5
Pull ups 8-10

workout of the Day

3 rounds

100 yard backward walking drag
-atach a rope to a weight or something moderatly heavy. I use a 25lb on a grippy track. Simply walk backwards keeping posture.

-immediatly sprint 100 yards
-25 push-ups
-25 leg raises
-jog back and repeat

workout of the Day

Round 1(4 times through)
Speed bench down slow-up fast 8-5-5-3
Romanian deadlifts 5-5-5-5
Light and slow Shoulder W's
-elbows bent to 90 and arms go from parrell to the floor to perpendicular. Ask me on the forum if you have any questions.

Round 2 (4 times through)
1 legged squats. 5-5-5-5
-put your rear foot on the edge of a box and keeping posture bend so your rear knee bends towards the ground. Your front knee should never pass your toe.
Pull ups 8-10 all 4
Hammer Curls 6-8 all 4

workout of the Day

Good old fashioned strength work. Hard lifts, hard tension, and take all the rest you need.

Deadlifts 5-4-3-2-1
1 arm side press 5 sets of 5
50 knee ups

Hope everybody had a great turkey day. I was still sick as a dog. Check out my friends at Rangerup.com for some great mma gear. My new shirt is coming soon.

Each exercise is bodyweight or a 105lb bar
5 rounds of
15 front squats
25 sprawls
15 push presses
10 cleans
45s rest