Back in action, and it’s a damn good time.

Greetings, all. Again, I don’t know if the photos I post here from instagram show up. If not, then head on over to IG and check your pal out @CaliberWinfield. I just updated with a progress photo, as I’m about 10-15lbs down.

Today’s training was the MMA circuit plan that I got from Brock Lesnar. For those who don’t remember, here it is. Each exercise is done for 1 minute, as many reps, then you immediately jump to the next. You get a minute rest in between rounds.

First Round: Pushing Muscular Endurance Round 1 Minute

Spiderman Push-ups
Plyo Push Ups
Pushing Tire
Mounted Punching
Hand Switch

Second Round: Pulling Muscular Endurance Round – 1 Minute

Recline Pull-Ups
Bodyweight Pull-Ups
Pulling/Pushing Tire
Jumping Pull Ups
Heavy Bag Twirl

Round Three: Cardiovascular Endurance Training – 1 Minute

Airdyne Bike (70 RPM)
UBE Machine
Incline Treamill (as high as possible)
Windsprint Bike (Stnading full time)
Airdyne Bike

Fourth Round: Hybrid Strength Training

Jammer Machine
One Arm Sledge Hammer
Medicine Ball Sprawls
Bear Crawls
Transition Station

Fifth Round: Most Intense Round

Same as round 3 with no rest.

On Sunday I had a hell of a day, it was great. I worked out for about 3 hours. There’s a clip of me throwing a few punches on my IG.

I recently started practicing a technique I learned from Wing Chun, and that’s only making a fist and tensing up at the moment of impact and immediately untensing, as a way to be faster, and transfer energy. I can definitely feel the difference. Anyone noticing any flaws in my game, lemme know. And yeah, I should have dropped lower, but my legs are dead from kick practice the night before.

Stair Climber – 5 min warm up.

Ab Chair – 3 sets of 36. The chair let’s you work both sides and front, so each portion gets 12 reps.
Hyper Extensions – 3 sets of 12 with 25lb plate.

Decline Bench Sit Ups – 3,3,3
I’m very weak at these, but working at it.

Leg Stretches.

Trap Bar Deadlift – 135×5, 185×5, 235×5, 285×3, 315×2
Love some TB Deads.

2ft Box Jumps – 3,3,3,
Everyone should be doing these.

Boxing Punch work – 20 minutes.

Slip Rope – 10 minutes.

Wing Chun Punching – 10 minutes.
I’m enjoying the hell out of the Wing Chun, some great stuff.

1 mile run – 12:45
Shooting for that 9 minute mile.


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