Over at me Instagram page I have a new video up with showing you cats a favorite lift of mine, a Dumbbell Clean & Press. It’s a great tool for building functional, real world strength.
Good times on the weekend. Friday was MMA class, still at the boxing stage. I worked a lot with the mits, or focus pads, if you will. A lot of jabs & crosses, the important basics. Did a lot of ab work, which hurt, especially the part where we just flex and the other guy punches your abs for 60 seconds.
On Saturday it was basically the same as Friday, damn good times. Beyond the martial arts portion of it, there’s also some intense aerobic work. Running, bear crawls, Spider-Man crawls, walking push-ups, frog jumps, burpees, it can be damn near crippling.
Sunday Night was great. It looked like this…
Bench – 185,190,195,200,225×6
Gonna switch it up for the next few weeks and go for a higher rep range on the strength based exercises.
Pendlay Rows – 135×6,6,6,6,8
Dumbbell Clean & Press – 50×3,3,3, 55×3,3
Standing Dumbbell Triceps Extension – 25×3 sets to failure
Dumbbell Curls – 25×3 sets to failure
Bodyweight Skullcrushers – 2 sets to failure
Hammer Curls – 40×2 sets till failure
Forearm Curls – 6 sets
Cardio – ran a mile in 13 minutes
Yeah, I know, running a mile in 13 minutes ain’t shit, but I’m proud. 6 weeks ago when I started running again, and could barely run for 3 minutes straight. So, being able to run a mile non-stop makes your boy feel like Robocop on the shoulders of Rambo.
Jab/Cross w/5lb Weights – I hold a 5lb Weight in each hand, and continually throw my jab & cross until failure. Then I rest for a few seconds, then go again until I reach 100 reps.