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

We took teusday off due to Dale being sick as a Dog. Todays workout was fun.

Alternating
Squats 5-5-4-3
Pull-ups 8-8-8-8

then...
5 sets of Cleans for 5 reps

Then alternating
1 legged squats 5 reps
Bent over rows 4 reps
Dumbell Curls 10 reps

My weight today is 179.5 I fight two weeks from WED, should be intresting.

Two rotations 4 times through each.

1st rotation

10 reps-Speed Bench- up and down as fast as possible. about 50% of 1rm
6 reps-1 legged good morning-try and keep your hips lined up

2nd rotation

10 dips
10 plyo ball leg curls
8 chin-ups

workout of the Day

Complete each and then move on, take minimum breaks needed. Ken Smallwood is getting fat. If he doesn't improve I'll have to post his email so everybody can send him some email.


For Time
100 push-ups
100 mountain climbers
50 wide grip pull ups
50 sprawls
25 knee to chests
25 crunchs or situps

sorry for the day off on Thursday. I'll have us working on Saturday... I was tired today and rested. I have a small weight problem.....

Squats 5 sets of 5 alternating with
Standing overhead dumbbell press 5 sets of 5

for a finisher....

20-24 inch box jump
alt with clean and press of 85lbs. Do the press until you lose form and then do the box jumps. Immediately back to the box jumps. See how many you can do in 5 minutes.

workout of the Day

100 pull-ups for time
rest
Bench 10-9-8-7-6-5-4-3-2-1 50sec rest between sets

workout of the Day

5 rounds of
20 box jumps
20 sprawls
100 yard dash
45 sec rest

workout of the Day

Deadlifts 5 sets of 5
Chin-ups 5 sets of 80% max
Bench 5-10-15

workout of the Day

went to see the new bond movie, it was ok. Crazy action...


10 sets of 5 cleans
10 250 yard sprints. 30 sec rest.

workout of the Day

Alternating sets of

bench 4 sets of 5
Good mornings 4 sets of 5

Rest

Miltary Press 4 sets 5
Dips 4 sets of 5

workout of the Day

5 rounds of

100 yard sprint
15 knee to chest jumps
15 sprawls
IMMEDIATE 100 Yard sprint

workout of the Day

dead lift 10 sets of 5
bench press 10 sets of 3

workout of the Day

100 chin-ups

I worked out with a 16 year old girl and she was intimidating me in the pull up department. She knocked out 12 like nobodys buisness. This means us fighters need to hit the bar, and not the drinking kind.

workout of the Day

Easy day,
Deadlifts 5 sets of 5
bench 5 sets of 5
moderate weight, good tension. Take the rest you need.

workout of the Day

Sorry about being late, forgot all about it last night. I owe you guys one.
D

2 sets of 3 exercises again. 1 minute between exercises, 5 between sets.

Set A (4 times through) Move immediately to next station (30 secs rest.)
Bench 5 reps
Incline Dumbell Press 10 reps
Stability ball push-ups 20 reps

Set B (1 min rest)
Romanian deadlift 5 reps
stability ball leg curls 10
Triceps push-ups 15

If you have any questions on the exercises, just post a question in the Forum, and I'll set you up with a explanation and maybe some pictures...
D

workout of the Day

wed
100 box jumps
10 50 yard sprints

I'm going to be doing a blog for mmajunkie.com, let me know if you have any ideas.
Dale@combatfitness.us

Workout of the Day

Dynamic Warm up
Two sets of strength training. 4 rounds of each, sets of 10.

Set A
30 explosive ball throws
Inverted Rows
Overhead Squats

Set B
Chin Ups (get 10 if you can, I needed a spot for the last two sets on the last one. I suck.)
Weighted Lunges. Think big chest and using your hips.
Curls. Stationary back. Elbows locked into place.

Workout of the Day

Monday is dedicated to Dale really stinking at pull-ups. I'm posting my workouts a day behind when I'm doing them becuase I have the people at the Phillpi sports institute helping me, so I'm giving you what I'm doing a day behind sometimes. Let me tell you that on this workout I really sucked at the chin ups.

Quality time with your FOAM ROLLER (I love these things email me if you have any questions.)
Dynamic warm-up (stretching with movement)

Two sets of strength training. Take 5 between sets.

Set A
ball throws. Grab a wall, set your core, and toss overhead. Like throwing a soccer ball back in bounds.
Deadlift 10 reps
1 legged cable pulls

Set B

Chin ups (he wanted 10, soon he was getting 8. Make sure your leaving 2 in the bank.)
Thai Lunges. Legs stay in place and your drop your knee to the floor. 10 reps
Reverse grip curls. 10 reps