Fit to Fight: Getting ready for MMA

[ArizonaEli]

Week in Review

Skill Practice
2 Sessions

Strength and Conditioning
2 Sessions


New work schedule makes a 2-a-day schedule difficult, so I'm having trouble figuring out how to get in more than 4-5 sessions per week without giving up rest days. The one thing I loved about shift hours was that I could work out before and after work relatively easily. This week I am going to try a couple of 4am workouts to see how I feel with a 4am w/o and a 4pm w/o schedule. I'm sure it will suck, but we'll see. On the up-side, while my quantity of w/o's has diminished, my new time availability has opened up several different MMA training partners so it isn't all bad.

[ArizonaEli]

Warmup
1 hour active stretching (sounds easy, was very painful in actuality)

Boxing practice

Repeated for 1 hour:
5 minutes mitt work
60 second rest
5 minute heavy bag
60 second rest
5 minute sparring

[ArizonaEli]

Warmup
2 minute versaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Hamstring Stretches
10 x Push Ups
10 x T2B

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 / 5 / 5
5 x 160
5 x 190
5 x 215


Conditioning
250' VersaClimb
25 weighted Sit Ups (25#)
3:02
60 second rest
250' VersaClimb
25 weighted Sit Ups (25#)
3:04
60 second rest
250' VersaClimb
25 weighted Sit Ups (25#)
2:54

[ArizonaEli]

Warmup
45 minutes active stretch

3 minute Jump Rope
3 minute Concept2 Row

Conditioning

For Time:
25 Burpees
400m Run w/20# MedBall carry
25 Kettlebell Swings, 53#
400m Run w/20# MedBall carry
25 Burpees
400m Run w/20# MedBall carry
25 Burpees
400m Run w/20# MedBall carry
25 Kettlebell Swings, 53#
17:47

3 minute rest

For Time:
500m Concept2 Row
200m Run
40 AbMats
300m Concept2 Row
400m Run
40 AbMats
100m Row
600m Run
40 AbMats
14:55

[ArizonaEli]

Warmup
3 x 3 minute Jump Rope

Skill

6 x 3 minute mitts

45 minutes Wall work and sprawls

[ArizonaEli]

Warmup
2 minute VersaClimb
10 x Pull Ups
10 x Squats
10 x Push Ups
10 x Sit Ups, 30# weighted
2 minute VersaClimb

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

OHP
5 x 45
5 x 55
5 x 65
5 x 75
5 x 85
5 x 95
5 x 105

[ArizonaEli]

Warmup
2 minute VersaClimb
10 x Pull Ups
10 x Dips
10 x Squats
10 x Sit Ups, 30# weighted

Conditioning

One:
250m Row
25 Box Jumps, 24"
25 Toes to Bar
3:04
60 second rest
250m Row
25 Box Jumps, 24"
25 Toes to Bar
2:56
60 second rest
250m Row
25 Box Jumps, 24"
25 Toes to Bar
2:50

Total:
750m Row
75 Box Jumps (24")
75 Toes to Bar
8:50

5 minute rest

Two:
100 x 30# Ball Slams: 4:01 PR!
^Huge PR for me - old time was 5:07!^ :D

5 minute Rest

Three:
3 minute VersaClimb: 361'
60 second rest
3 minute VersaClimb: 370'
60 second rest
3 minute VersaClimb: 405'

[ArizonaEli]

Week in Review

Skill Practice
2 Sessions

Strength and Conditioning
4 Sessions

[ArizonaEli]

Warmup
2 minute VersaClimb
10 x Pull Ups
10 x Squats
10 x Push Ups
10 x Sit Ups, 30# weighted
2 minute VersaClimb

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 / 5 / 5
5 x 145
5 x 170
5 x 200

[ArizonaEli]

Warmup
3 minute Jump Rope
10 x Pull Ups
10 x Dips
10 x Squats
10 x Push Ups
10 x AbMat

HIIT
Tabata Row: 72 calories [PR]

Boxing Practice
2 x 5 minute rounds Mitts

3 minute Kick-box sparring
3 minute rest
3 minute Wall-work
3 minute rest
3 minute GnP
3 minute rest
3 minute Kick-box sparring
3 minute rest
3 minute Wall-work
3 minute rest
3 minute GnP
3 minute rest
3 minute Kick-box sparring

[ArizonaEli]

Training Day Activities

+

160 Push Ups
140 BW Squats
Straight through, no breaks, in order :)

[ArizonaEli]

Warmup
600m run
10 x Pull Ups
10 x Squats
10 x AbMat
600m run
10 x Pull Ups
10 x Squats
10 x AbMat
600m run

60 second Jump Rope
60 second rest
60 second Jump Rope
60 second rest
60 second Jump Rope
60 second rest

3 minute Shadow Box
60 second rest
3 minute Shadow Box
60 second rest
3 minute Shadow Box
60 second rest

3 minute Sparring
60 second rest
3 minute Sparring
60 second rest
3 minute Sparring
60 second rest
3 minute Sparring
60 second rest

3 minute Clinch Work
60 second rest
3 minute Clinch Work
60 second rest
3 minute Clinch Work
60 second rest
3 minute Clinch Work
60 second rest
3 minute Clinch Work
60 second rest
3 minute Clinch Work

[ArizonaEli]

Warmup
2 minute VersaClimb
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

HIIT
1 minute ME VersaClimb intervals, 4 minute rest:
1: 194'
2: 197'
3: 197'
4: 199'
5: 210' [PR]

Total: 997' [PR]
Avg: 199.4' [PR]


Old PRs: 204' / 949' / 189.8'

[ArizonaEli]

Week in Review

Skill Practice
2 Sessions

Strength and Conditioning
4 Sessions


Taking a few days off to heal - feel like I strained a muscle in my left pec.

[ArizonaEli]

OK took a week off to heal. Left pec and lower back still feeling pretty rough, but testing the water with a light w/o and I'll see how everything feels tomorrow.

Warmup
2 minute VersaClimb
10 x Squats
10 x HS Stretch
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

HIIT
Tabata VersaClimb: 80 calories [90% PR]

3 minute rest

10 minute VersaClimb: 1302'

OHP
5 x 45
5 x 60
5 x 75
lower back spasm, done for the day :/

[ArizonaEli]

2 mile run
14:39

[ArizonaEli]

Update: no opponent for the May 12 card for me, so I'll have to queue up for another fight date. Apparently there aren't a lot of heavyweights around (they had 3 sign up, me and 2 others that are fighting each other - both of those guys cut down from 270+). I am thinking of spending the next 8 weeks focussing on losing weight (aka fat). My new work hours throw my schedule for a loop though, so I'm still working through it. I'm going to hate getting up at 4am for 2-a-day workouts, but it'll have to get done - we'll see if I have that kind of willpower.

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Abdominal Stretches
10 x HS Stretches
10 x Push Ups
2 minute VersaClimb

Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 195
little bit of pain here, so stopped - but definitely a lot of improvement

3 minute VersaClimb: 409'
60 second rest
3 minute VersaClimb: 413'
60 second rest
3 minute VersaClimb: 421' [PR]

Total: 1243' [PR]

[ArizonaEli]

Given that I will not be fighting for at least a few months (since the promoter for this coming Saturday card couldn't get an opponent for me), I am slightly refocussing my training. I will be trying a overlay of a strict programming of 5/3/1 and CF for a few cycles (on overlapping 531 and CF days, I will try to use complimentary CF programming).

I will be doing:
5/3/1 - "I'm Not Doing Jack ****" 4 days/week (2 on, 1 off, 2 on, 2 off), overlaid with
CF - ON / ON / ON / OFF (I will be following the classical WMG pattern)

aeF1ZvA2IEQ

[ArizonaEli]

Begin Cycle

531 + W

Warmup

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute versaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
1 minute Plank
2 minute versaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
1 minute Plank
2 minute VersaClimb

Standing Overhead Press
5 x 45
5 x 55
5 x 65
5 x 75
5/5/5
5 x 85
5 x 100
5 x 110

CF - W
5 x 10 SOP @ 65#
5 x 10 DBC @ 60#

[ArizonaEli]

531 + MG

Session 1:

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute versaClimb
10 x Hanging Leg Raises
10 x Squats
1 minute Plank
2 minute versaClimb
10 x Hanging Leg Raises
10 x Squats
1 minute Plank
2 minute VersaClimb

CF - MG
5 rounds for time:
220' VersaClimb
10 Box Jumps

Total: 1100' VC / 50 Box Jumps
11:28


Session 2:

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute versaClimb
10 x Pull Ups
10 x Dips
10 x Squats
10 x HS Stretch
1 minute Plank
2 minute versaClimb
10 x Pull Ups
10 x Dips
10 x Squats
10 x HS Stretch
1 minute Plank
2 minute VersaClimb

531 - Dead Lift
5 x 45
5 x 75
5 x 135
5/5/5
5 x 180
5 x 215
5 x 245

[ArizonaEli]

WMG + OFF

Warmup
2 minute versaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute versaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb

CF - WMG
As many rounds as possible within 20 minutes:
8 x Hang Cleans @ 50% BW (115lbs)
220 meter run
8 x Chin Ups

Total: 7 rounds completed in 19:10
56 x Hang Cleans
1540 meters run
56 x Chin Ups

[ArizonaEli]

I didn't think about anything diet related all day, so now is a great time to do the math and keep it real. Let's see how I did.

Tuesday Macros:

Calories: 2120 (meets target of 2000-2200/day)
Protein (g) 219 (meets target of 210-250/day)
Total Carbs (g) 174 (meets target of 140-190/day)
Total Fat (g) 49 (exceeds target range of 22-37/day)
Sodium (mg) 3670 (exceeds target of <2100/day)
Potassium (g) 4232 (below target of 4700+/day)
Fiber: 12 (below target 25+/day)

On the big three (calories, protein, carbs) I hit my macro goals nearly perfectly so I am pretty happy about that. I don't feel unusually tired, hungry, or cranky. My fat intake ended up higher than expected, but with everything else in line I am not overly concerned about that.

My sodium intake needs a lot of work. A big chunk of that came from the seasoning on the 8oz of chicken I had today. I'll need to eat slightly less flavorfully in the future. I am completely unsure of how to improve my fiber without completely effing up my macros, so for now it isn't a priority. I am pretty happy with potassium levels, it needs some work but it's pretty close to where it should be.

Overall, I think it's going according to plan. :)

[ArizonaEli]

OFF + 531

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb

531 - Bench Press
5 x 45
5 x 50
5 x 55
5 x 60
5 x 65
5 x 70
5 x 75
5 x 80
5 x 85
5 x 90
5 x 95
5 x 100
5 x 105
5 x 110
5 x 115
5 x 120
5 x 125
5 x 130
5 x 135
5 x 140
5/5/5
5 x 145
5 x 170
5 x 200

[ArizonaEli]

M + 531

Session 1:

CF - M
Intermittent Training (IT)
VersaClimb 30 seconds ME, 30 seconds Rest (slow climb)
11 minutes: 1230' / 234 cal
followed by
5 minutes Steady State climb 513' / 99 cal

[ArizonaEli]

catching the log up after a long weekend

Session 2:

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb

531 - Squats
5 x 45
5 x 75
5 x 105
5 x 135
5/5/5
5 x 160
5 x 190
5 x 215

[ArizonaEli]

GW + OFF

CF - GW
5 rounds for time:
5 x Box Jumps (24")
10 x Goblet Squats (50# DB)
4:25

[ArizonaEli]

MGW + OFF

CF - MGW

As many rounds as possible within 20 minutes:
220' VersaClimb
20 Box Jumps (24")
20 Slam Balls (30#)

Total: 4 rounds + 220' completed in 19:46
1100' VersaClimb
80 Box Jumps (24")
80 Slam Balls (30#)

[ArizonaEli]

OFF + 531

Warmup

DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute versaClimb
10 x Push Ups
10 x Squats
1 minute Plank
2 minute VersaClimb

Standing Overhead Press
5 x 45
5 x 60
3/3/3
3 x 90
3 x 105
8 x 115 e1rm: 142.6

[ArizonaEli]

531 + W

Warmup
2 minute VersaClimb
10 x Pull Ups
10 x Dips
10 x Squats
10 x Flutter Kicks (4-count)
2 minute VersaClimb
10 x Pull Ups
10 x Dips
10 x Squats
10 x Flutter Kicks (4-count)
2 minute VersaClimb

531 - Dead Lift
5 x 45
5 x 75
5 x 135
5 x 165
3/3/3
3 x 190
3 x 230
3 x 260


W
Dead Lift
8 x 160
8 x 160
8 x 160
8 x 160
8 x 160

[ArizonaEli]

OFF + MG

Warmup
2 minute VersaClimb
10 x Push Ups
10 x Flutter Kicks (4-count)
2 minute VersaClimb
10 x Push Ups
10 x Flutter Kicks (4-count)
2 minute VersaClimb

CF - MG
5 rounds for time:
220m run
10 Pull Ups
9:16

[ArizonaEli]

531 + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
3/3/3
3 x 160
3 x 185
7 x 215 1eRM: 260.5
3 x 185
15 x 160


CF - WMG
As many rounds as possible within 20 minutes:
10 x Push Press 75#
220m run
10 x Ring Dips

Total: 7 rounds completed in 18:42
70 x Push Press
1540 meters run
70 x Ring Dips

[ArizonaEli]

531 + OFF

Warmup
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Weighted Sit Ups
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Weighted Sit Ups
2 minute VersaClimb

531 - Squats
5 x 45
5 x 75
5 x 105
5 x 135
3/3/3
3 x 175
3 x 200
10 x 230 1eRM: 299

[ArizonaEli]

Off + G

Practice Planche Push Ups

[ArizonaEli]

OFF + WM

Warmup
400m run
10 x Pull Ups
10 x Dips
10 x Sit Ups
10 x Push Ups
400m run
10 x Pull Ups
10 x Dips
10 x Sit Ups
10 x Push Ups
400m run


CF - WM
3 rounds for time of:
25 x Kettlebell Swings (30#)
500m Row
9:47

[ArizonaEli]

531 + GWM

Warmup
Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


531 - Standing Overhead Press
5 x 45
5 x 55
5 x 65
5 x 75
5 x 85
5/3/1
5 x 100
3 x 110
4 x 120


CF - GWM
As many rounds as possible within 20 minutes:
5 x Pull Ups
15 x Weighted Sit Ups (30#)
150' VersaClimb

Total: 7 rounds completed in 19:47
35 x Pull Ups
105 Weighted Sit Ups (30#)
1050' VersaClimb

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Weighted Sit Ups
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Weighted Sit Ups
2 minute VersaClimb


531 - Dead Lift
5 x 45
5 x 75
5 x 135
5 x 185
5/3/1
5 x 215
3 x 245
1 x 280

[ArizonaEli]

Off + W

W
10 x 60# DB Biceps Curls
10 x 60# DB Biceps Curls
10 x 60# DB Biceps Curls
10 x 60# DB Biceps Curls
10 x 60# DB Biceps Curls

Cereal!

[ArizonaEli]

531 + MG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 65
5 x 95
5 x 135
5 x 155
5/3/1
5 x 170
3 x 200
6 x 225 1eRM: 265.5


CF - MG
5 rounds for time:
110' VersaClimb
15 x Ring Dips
11:22

[ArizonaEli]

531 + WMG

Warmup
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb


531 - Squats
5 x 45
5 x 75
5 x 95
5 x 135
5 x 165
5/3/1
5 x 190
3 x 215
10 x 245 1eRM: 318.5


CF - WMG
3 rounds for time:
15 x Thrusters (60# DB)
220m run
10 Push Ups
Forgot to check the time when I was done :/

[ArizonaEli]

Off + off

[ArizonaEli]

OFF + W

Warmup
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb

Clean (Form Practice)
3 x 75
3 x 85
3 x 95
3 x 105
3 x 115
3 x 125

[ArizonaEli]

(deload) + MG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb
10 x Push Ups
10 x Squats
10 x Sit Ups
2 minute VersaClimb

531 - deload
Standing Overhead Press
10 x 65
10 x 65
10 x 65
10 x 65
10 x 65


CF - MG
5 rounds for time:
150' VersaClimb
5 x Ring Dips
6:58

[ArizonaEli]

(deload) + WMG

Warmup
2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups

CF - WMG (deload deadlift)
5 rounds for time:
8 x Dead Lift 155#
110' VersaClimb
10 x Pull Ups
13:37

[ArizonaEli]

Off + Off

[ArizonaEli]

(deload) + W

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - deload + CF-W
10 x 145 Floor Press
10 x 60# DB Biceps Curls
10 x 145 Floor Press
10 x 60# DB Biceps Curls
10 x 145 Floor Press
10 x 60# DB Biceps Curls
10 x 145 Floor Press
10 x 60# DB Biceps Curls
10 x 145 Floor Press
10 x 60# DB Biceps Curls

[ArizonaEli]

(deload) + MG

Warmup
2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb

531 (deload) - Box Squats
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155


CF - MG
3 rounds for time:
220 meter Run
15 x 30# weighted Sit Up
5:06

[ArizonaEli]

[catching up log: Friday, June 1]

Off + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb
10 x Squats
10 x Push Ups
10 x Sit Ups
2 minute VersaClimb


CF - WMG
Tabata WMG
3 minute Tabata rounds:
72 -- 30# Slam Balls
58 -- VersaClimb Calories
62 -- 24" Box Jumps
63 -- VersaClimb Calories
75 -- 30# DB Thrusters

[ArizonaEli]

[catching up log: Saturday, June 2]

Off + Off

4 hour mountain trail hike

[ArizonaEli]

Begin New Cycle

mLa0-sQg1YM&ob=av3e

[ArizonaEli]

531 + G

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 65
5 x 75
5/5/5
5 x 85
5 x 95
5 x 100


CF - G
5 rounds:
ME Ring Dips
ME Strict, Chest-to-Bar Pull Ups

[ArizonaEli]

Session 1:
Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups

CF - WM
3 rounds for time:
20 x Slam Ball 30#
250m Row
4:41



Session 2:
Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups

531 - Deadlift
5 x 95
5 x 135
5 x 185
5/5/5
5 x 220
5 x 235
5 x 250

Assistance
5 rounds of:
8 x 150# Deadlift
12 x Pull Ups

[ArizonaEli]

Off + GWM

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - GWM
AMRAP 12 minutes:
6 Toes to Bar
12 Sit Ups, 30# weighted
220 meter Run
5 rounds 12:02

[ArizonaEli]

531 + Off

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/5/5
5 x 180
5 x 190
5 x 205

Assistance
4 rounds:
10 x Ring Dips
10 x 130# DB Press
10 x 60# DB Biceps Curls

[ArizonaEli]

531 + W

Warmup

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/5/5
5 x 195
5 x 210
5 x 220

Assistance
5 rounds:
10 x 150# Squat
10 x Sit Up, 30# weighted


CF - W
For time: 100 Ball Slam
4:10

[ArizonaEli]

Off + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
5 rounds for time:
250m Row
15 Box Jumps (24")
8:15

[ArizonaEli]

Off + WMG

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


531 - Standing Overhead Press
5 x 45
5 x 70
3/3/3
3 x 90
3 x 105
7 x 115 1eRM: 138

[ArizonaEli]

531 + M

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


Dead Lift
5 x 75
5 x 135
5 x 185
3/3/3
3 x 230
3 x 245
10 x 265 1eRM: 353


M
3 minute VersaClimb: 401'
60 second rest
3 minute VersaClimb: 444'
60 second rest
3 minute VersaClimb: 437'

[ArizonaEli]

CF + OFF


CF - GW
4 rounds for time of:
15 x Burpees
15 x Sit Ups, 30# weighted
7:28

[fbcoach]

Hey,
I haven't been able to keep up with your journal as of late. Have you had your competition yet?

[ArizonaEli]

Hey,
I haven't been able to keep up with your journal as of late. Have you had your competition yet?

I was set to compete last month but the promoter couldn't find anyone to fight me at HW. He found a last minute (pretty literally - 13 hours notice) fight at 205 pounds, but with such short notice there was no way I could have made that weight. Now I'm eyeing October - I am spending the next two months regaining the strength I lost during all the cardio/conditioning training, then I'll kick back over to skill/conditioning work again about 8 weeks out (if all goes according to plan).

[ArizonaEli]

GWM + 531

Session 1:
CF - GWM
AMRAP 12 minutes:
10 x Burpees
10 x DB Thrusters
110' VersaClimb
6 rounds completed


Session 2:
Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
3/3/3
3 x 185
3 x 195
10 x 215 1eRM: 286


Extra Work
CF - WMG
5 rounds for time:
10 x Push Press 75#
220m Run
10 x Oly Ring Push Ups
7:23

[fbcoach]

I was set to compete last month but the promoter couldn't find anyone to fight me at HW. He found a last minute (pretty literally - 13 hours notice) fight at 205 pounds, but with such short notice there was no way I could have made that weight. Now I'm eyeing October - I am spending the next two months regaining the strength I lost during all the cardio/conditioning training, then I'll kick back over to skill/conditioning work again about 8 weeks out (if all goes according to plan).

Good luck! Keep us updated.

[ArizonaEli]

531 + OFF

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats
5 x 45
5 x 75
5 x 105
5 x 165
5 x 185
3/3/3
3 x 200
3 x 215
20 x 230 1eRM: 306

Assistance Work
10 x 150# Squat
10 x 150# Squat
10 x 150# Squat
10 x 150# Squat
10 x 150# Squat

Extra Work
5 rounds for time:
10 x 30# weighted Sit Ups
10 x 24" Box Jump
4:45

[ArizonaEli]

Off + W

[ArizonaEli]

Off + MG

[ArizonaEli]

531 + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 60
5 x 75
5/3/1
5 x 95
3 x 105
6 x 120 1eRM: 139



CF - WMG
AMRAP 12 minutes of:
10 x 65# Push Press
110' VersaClimb
10 x Oly Rings Push Ups
6 rounds complete

[ArizonaEli]

531 + Off

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lifts
5 x 75
5 x 105
5 x 135
5 x 185
5/3/1
5 x 225
3 x 250
10 x 280 1eRM: 373

Assistance
5 rounds:
8 x 155# Dead Lifts
5 Pull Ups

[ArizonaEli]

Off + G

Practice Planche Push Ups

[ArizonaEli]

531 + WM

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/3/1
5 x 190
3 x 205
7 x 225 1eRM: 270

Assistance
3 rounds:
10 x 140# Bench Press
10 x 60# DB Biceps Curls


CF - WM
5 rounds for time:
10 x 75# Hang Cleans
110' VersaClimb
5:41

[ArizonaEli]

531 + GWM

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 185
5/3/1
5 x 210
3 x 235
10 x 265 1eRM: 353


CF - GWM
AMRAP in 12 minutes:
15 x BW Squats
10 x 30# Ball Slams
500m Row
4 completed rounds (11:55)

[ArizonaEli]

OFF + OFF


Went to Phoenix and bought

http://t3.gstatic.com/images?q=tbn:ANd9GcQptPg2HrDkqn3jHFyZCQSS7DpCHTIxf nCMM4TvTUNLZYt2Tty8xg

http://t3.gstatic.com/images?q=tbn:ANd9GcQ1FPKrbnIj60a3etoRd8BFshdT2whBj IkmquDNJsBWLOFVSk9PjQ

http://t1.gstatic.com/images?q=tbn:ANd9GcSS9aKuYSZHQvRpKFFbv1GhYUM0n9Drg y9ttBZj3ygEPBv6u6gGGQ

SuperSport of course - best day off ever? I opened her up on the Carefree/74 ... omg! :D

[ArizonaEli]

OFF + W

Warmup
Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - W
5 rounds:
10 x 65# SOHP
10 x 60# DB Biceps Curls

[ArizonaEli]

531 + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press (deload)
5 x 45
5 x 60
5/5/5
5 x 70
5 x 75
5 x 80


CF - MG
3 rounds for time:
250m Row
10 Oly Ring Push Ups
4:12

[ArizonaEli]

531 + WMG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lifts (deload)
5 x 75
5 x 95
5 x 135
5/5/5
5 x 155
5 x 165
5 x 180


CF - WMG
10 minute AMRAP
10 x 55# Thrusters
220m Run
5 Pull Ups
6 completed rounds (9:12)

[ArizonaEli]

Oh, it's that rare

OFF+OFF

day. :)

[ArizonaEli]

531 + G

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press (deload)
5 x 45
5 x 75
5 x 105
5 x 135
5/5/5
5 x 145
5 x 155
5 x 170


CF - G
5 rounds:
8 x Pull Ups
8 x Oly Ring Dips

[ArizonaEli]

531 + WM

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats (deload)
5 x 45
5 x 75
5 x 105
5 x 135
5 x 155
5/5/5
5 x 170
5 x 180
5 x 190

Assistance:
5 rounds:
10 x 155# Squats


CF - WM
5 rounds:
110' VersaClimb
15 x 30# weighted Sit Ups

[ArizonaEli]

OFF + GWM

CF - GWM
12 minute AMRAP
10 Push Ups
10 30# weighted Sit Ups
250m Row
6 complete rounds 11:33

[ArizonaEli]

Off+off

[ArizonaEli]

Begin New Cycle

ttqMGYHhFFA

Last Cycle Max Totals
SOHP: 142
DL: 373
BP: 286
Squat: 353

Most recent PL Total: 1012

Going to try to push for PRs this coming cycle, hopefully will get my PL over 1100.

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 65
5/5/5
5 x 75
5 x 80
5 x 85

Assistance
5 rounds:
10 x 65# SOHP
10 x 60# Biceps Curls

[ArizonaEli]

531 + W

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lift
5 x 65
5 x 75
5 x 95
5 x 135
5 x 185
5 x 225
5/5/5
5 x 250
5 x 270
5 x 285



CF - W
5 rounds for time:
10 x 35# KB Swing
10 x 30# Ball Slam
4:20

[ArizonaEli]

Off + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
5 rounds for time:
220m Run with 30# MedBall
20 x 30# weighted Sit Ups
10:32

[ArizonaEli]

531 + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/5/5
5 x 190
5 x 205
5 x 215


CF - WMG
5 rounds for time:
10 x 145# Floor Press
110' VersaClimb
10 x Pull Ups
11:32

[ArizonaEli]

531 + OFF

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 195
5 x 225
5/5/5
5 x 240
5 x 255
5 x 270

[ArizonaEli]

Off + G

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - G
5 rounds:
10 x Pull Ups
10 x Ring Dips
10 x Box Jumps (24")

[ArizonaEli]

Off + WM

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - WM
5 rounds for time:
10 x 60# DB Thrusters
220m Run
8:59

[ArizonaEli]

531 + GWM

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 65
5 x 85
3/3/3
3 x 100
3 x 105
10 x 115 1eRM: 153 PR


CF - GWM
20 minute AMRAP:
5 x Pull Ups
5 x 65# SOHP
500m Row
7 complete rounds on the nose

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lift
5 x 65
5 x 95
5 x 135
5 x 185
5 x 225
3/3/3
3 x 270
3 x 285
10 x 300 1eRM: 400

[ArizonaEli]

531 + W

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 195
3/3/3
3 x 205
3 x 215
10 x 230 1eRM: 305 PR


CF - W
5 rounds of 10 reps:
145# Bench Press
60# DB Biceps Curls

[ArizonaEli]

531 + MG

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squat
5 x 45
5 x 95
5 x 135
5 x 185
5 x 225
3/3/3
3 x 255
3 x 270
14 x 295 1eRM: 440 PR

[ArizonaEli]

Set 3 PR's this week (standing overhead press, bench press, squat)

Time for a soak in a hot bath, so sore ....

:D

[ArizonaEli]

OFF + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
5 rounds for time:
250m Row
15 x BW Squats
5:58

[ArizonaEli]

OFF + WMG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - WMG
For time, 4 rounds:
10 x 85# Hang Cleans
220m Run
10 x Pull Ups

then;
1/2 Mile Run
12:00

[ArizonaEli]

531 + M

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 65
5 x 80
5/3/1
5 x 95
3 x 105
8 x 120


CF - M
HIIT: 5 rounds VersaClimb for distance, 30 seconds ME + 2:30 rest
1. 106'
2. 109'
3. 107'
4. 117'
5. 102'


Average: 108.2'
Baseline: 115'
I'm down about 6.2% from my average this time last year. Meanwhile my PL total looks to be up 7.5% from this time last year. After this 531 cycle ends I am going to refocus on my endurance/cardio for a couple of months while trying to hold my strength levels steady.

[ArizonaEli]

531 + GW

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lift
5 x 95
5 x 135
5 x 185
5 x 225
5/3/1
5 x 250
3 x 285
1 x 320
extra sets
1 x 350
1 x 385


CF - GW
5 rounds of:
8 x 165# Dead Lift
8 x Pull Ups

then run 1/2 mile for time -- 3:23

[ArizonaEli]

OFF + MGW

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MGW
20 minute AMRAP:
500m Concept2 Row
15 x Sit Ups
10 x 35# KB Swings
7 complete rounds 19:38

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/3/1
5 x 190
3 x 215
11 x 240 1eRM: 332 PR
extra sets
1 x 265
1 x 295
1 x 315

[ArizonaEli]

531 + W

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squat
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 225
5/3/1
5 x 240
3 x 270
1 x 305


CF - W
5 rounds of 10
175# Squat
30# weighted Sit Ups

[ArizonaEli]

OFF + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
5 rounds for time:
220m Run
10 Push Ups
6:04

[ArizonaEli]

OFF + WMG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - WMG
3 x 3 minute rounds, with 60 second rest:
10 x 75# Thrusters
10 x 30# Ball Slams
110' VersaClimb
10 x 24" Box Jumps
Heavy Bag strikes (until timer reaches 3 minutes)

[ArizonaEli]

531 + G

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press (deload)
5 x 45
5 x 55
5 x 65
5/5/5
5 x 75
5 x 80
5 x 90


CF - G
5 rounds:
5 x C2B Pull Ups
5 x Ring Dips

[ArizonaEli]

OFF + GWM

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


CF - GWM
16 minute AMRAP:
10 x Pull Ups
10 x 30# Ball Slam
220m Run
8 completed rounds

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press (deload)
5 x 45
5 x 75
5 x 105
5 x 135
5/5/5
5 x 155
5 x 165
5 x 180

[ArizonaEli]

531 + W

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squats (deload)
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/5/5
5 x 190
5 x 210
5 x 225


CF - W
4 rounds:
10 x 160 Squats
10 x 30# Weighted Sit Ups

[ArizonaEli]

3 mile run

[ArizonaEli]

New 531 Cycle

Set a few new PR's last cycle, good to go! This cycle I'll go back to 2-a-days (cardio in the mornings, weights in the afternoons), and in addition I'll be adding BBB back into the weight-lifting. It's going to be a rough month! ;-)

BGHlZwMYO9g

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 60
5 x 75
5/5/5
5 x 90
5 x 105
5 x 120

Assistance:
5 rounds of:
10 x 75 SOHP
10 x 60 DB Biceps Curls

[ArizonaEli]

531 + W

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Dead Lift
5 x 75
5 x 95
5 x 135
5 x 185
5/5/5
5 x 230
5 x 265
5 x 305

Assistance
5 rounds of:
8 x 195 Dead Lift
8 x Pull Up


CF - W
For time:
50 x 30# Ball Slam
1:29 PR

[ArizonaEli]

OFF + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
3 rounds for time:
110' VersaClimb
15 x BW Squats
3:46

[ArizonaEli]

531 + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5/5/5
5 x 160
5 x 190
5 x 215

Assistance
5 rounds of:
10 x 135# Bench Press


CF - WMG
For time; 5 rounds:
12 x 30# weighted Sit Ups
220m Run
8 x Ring Dips
(10:29) then
1/2 mile Run (3:42)
Total - 14:11

[ArizonaEli]

531 + OFF

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Squat
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 185
5/5/5
5 x 215
5 x 250
5 x 285

[ArizonaEli]

OFF + W

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - W
Clean and Jerk 3-3-3-2-2-1
3 x 75
3 x 95
3 x 105
2 x 135
2 x 165
1 x 180

[ArizonaEli]

OFF + MG

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - MG
For time 21-18-15-12-9 reps of:
Calories (Concept2 Row)
24" Box Jumps
3:47

[ArizonaEli]

531 + WMG

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 65
5 x 80
3/3/3
3 x 95
3 x 110
3 x 130

Assistance
5 rounds of:
10 x 75# SOHP
10 x 60# DB Biceps Curls


CF - WMG
AMRAP in 20 minutes:
5 x 30# Ball Slam
200' VersaClimb
5 x Ring Dips
8 rounds completed 19:15

[ArizonaEli]

CF - M
5 mile mountain trail run

[ArizonaEli]

531 + OFF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
3/3/3
3 x 175
3 x 205
3 x 230

Assistance
5 rounds of:
10 x 135# Bench Press

[ArizonaEli]

OFF + CF

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - GW
FRAN Rx
Complete 21-15-9 reps for time of:
Pull Ups
Thrusters
5:25 PR


Additional Work
3 x 3 minute rounds VersaClimb for distance, 60 second rest:
1) 403'
2) 388'
3) 407'
1198' Total // 399' AVG // 133 fpm

1/2 mile run: 3:54

[ArizonaEli]

2 hour mountain trail hike in the a.m.

CF - M
8 rounds 500m Concept2 Row for time, 2 minute rest between rounds
1) 1:24
2) 1:20
3) 1:16
4) 1:18
5) 1:19
6) 1:17
7) 1:25
8) 1:24

Was supposed to be 10 rounds but I had some pretty good side splits at the end of the 8th rounds, so oh well. Times are competitive with the best rankings on the Concept2 website, so I'll take it. As is obvious, I've backed off the power-lifting program and started focussing on cardio/endurance (as well as leaning back out).

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
4 rounds:
8 x Pull Ups
8 x Squats
8 x Push Ups
8 x Sit Ups
4:52


531 - Standing Overhead Press
5 x 45
5 x 65
5 x 80
5/3/1
5 x 105
3 x 120
5 x 135


CF - WM
5 rounds for time:
10 x 75# Push Press
110' VersaClimb
6:15

[ArizonaEli]

CF - M
5 mile mountain trail run

[ArizonaEli]

Warmup
3 x 3 minute rounds VersaClimb, 60 second rest between rounds:
1) 352'
2) 421'
3) 441'
Total: 1214' - PR


CF - WG
For time
3 rounds:
10 x KB Swing
10 x Pull Ups
10 x Box Jumps
2 rounds:
10 x KB Swing
10 x Ring Dips
10 x Box Jumps
1 rounds:
10 x KB Swing
10 x Push Ups
10 x Box Jumps
8:25

[ArizonaEli]

Warmup
3 rounds:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips

20 minute bike + 1.25 mile swim

[ArizonaEli]

Warmup
5 minute Concept2 Row

Dead Lifts
5 x 135
5 x 185
5 x 225
5/3/1
5 x 265
3 x 305
3 x 345
extra lifts
1 x 375
1 x 405
1 x 435
1 x 455

2/3 mile swim

[ArizonaEli]

Morning
30 minute bike + 1 mile swim


Afternoon
Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/3/1
5 x 190
3 x 215
1 x 245

Assistance Lifts
5 rounds of:
10 x 135# Bench Press
10 x 60# DB Biceps Curls

[ArizonaEli]

3 mile run

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

3 x 3 minute rounds VersaClimb, 60 second rest between rounds:
1) 461' PR
2) 458'
3) 453'
Total: 1372' PR


531 - Standing Overhead Press (d)
5 x 45
5 x 75
5/5/5
5 x 90
5 x 100
5 x 110


CF - WMG
3 rounds for time:
10 x 75# Push Press
110' VersaClimb
10 x 30# weighted Sit Up
5:39

[ArizonaEli]

2 mile swim

[ArizonaEli]

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


Dead Lift (d)
5 x 75
5 x 135
5 x 185
5/5/5
5 x 235
5 x 250
5 x 265


CF - MGW
AMRAP in 20 minutes:
100' VersaClimb
5 Pull Ups
10 30# Ball Slams
10 complete rounds in 18:42

[ArizonaEli]

5 mile mountain trail run

And to be clear, this is a crazy washboard run at 6800'+ elevation, and it sucks... a lot!

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

Bench Press (d)
5 x 45
5 x 75
5 x 105
5 x 135
5/5/5
5 x 160
5 x 175
5 x 190

Assistance
5 rounds of:
10 x 135# Bench Press
10 x 60# DB Biceps Curls

[ArizonaEli]

Friday/Saturday

OFF


1 year mark, I think I am pretty much as "fight ready" as one can be for a first fight (I actually tried to get a fight back in May, but my opponent fell through as is wont to happen in amateur matches), so now I just need to keep hammering my cardio, maintain my strength, and make it happen. I always thought getting ready would be the hardest part - but actually finding a promotion that can put together a fight seems to be much more difficult than anything else in this part of the country.

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


531 - Standing Overhead Press
5 x 45
5 x 75
5/5/5
5 x 110
5 x 120
5 x 130


CF - WMG
3 rounds for time:
10 x 75# Push Press
220m Run
5 x Ring Dips
5:37

[ArizonaEli]

3 x 2 minute rounds Concept2 Row, 60 second rest between rounds:
1) 604m
2) 596m
3) 592m

15 minute cycle

1.25 mile swim

[ArizonaEli]

Warmup
2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - WG
5 rounds for time:
8 x 190# Dead Lift
10 x Burpees
7:47

5 minute rest

CF - M
12 minute VersaClimb for distance, 30 seconds on / 30 seconds off intervals: 963' (160.5fpm avg.)

[ArizonaEli]

1.25 mile swim

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


531 - Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5/5/5
5 x 205
5 x 215
5 x 230

Assistance
3 rounds of:
10 x 165# Bench Press
5 x 100# DB Biceps Curls


CF - WMG
3 rounds for time:
10 x 60# Man-Makers
220m Run
5 x Pull Ups
5:38

[ArizonaEli]

Possible fight October 6th. I've signed up, so now it's just a matter of the promoter not sucking.

[ArizonaEli]

Fri/Sat OFF

[ArizonaEli]

3 x 2 minute rounds ME VersaClimb, 60 second rest between rounds:
1) 349'
2) 323'
3) 322'


3 rounds for time:
15 x 75# Push Press
15 x 30# weighted Sit Up
200' VersaClimb
7:21
Round times: (1)2:19 (2)2:20 (3)2:42

[ArizonaEli]

5 rounds of:
1 mile run
1 Very F*****g Large Hill Sprint
no rest time, 6400' elevation
43 minutes

[ArizonaEli]

Warmup
3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips


Dead Lifts
5 x 135
5 x 185
5 x 225
5/5/5
5 x 285
5 x 305
5 x 325


1k Swim

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)


Bench Press
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
5 x 195
3/3/3
3 x 215
3 x 230
3 x 245


3 rounds of:
10 x 165# Bench Press
5 x 100# DB Biceps Curls

[ArizonaEli]

Fir/Sat OFF

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CF - Helen
3 rounds for time:
400m Run
21 x 55# KB Swings
12 x Pull Ups
10:12


Tabata Rounds:
3 rounds:
20 seconds x ME 75# Hang Clean, 10 seconds rest
20 seconds x ME 75# Push Press, 10 seconds rest
60 seconds rest
3 rounds:
20 seconds x ME 24" Box Jumps, 10 seconds rest
20 seconds x ME 30# Ball Slams, 10 seconds rest
60 seconds rest
6 rounds:
20 seconds x ME VersaClimb, 10 seconds rest (386')

[ArizonaEli]

2 mile swim

[ArizonaEli]

Warmup
2 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


"Cardio"

3 rounds for time:
20 x 135# Squat
200m Run
8:02

2 minute rest

For time:
400m Run
40 x 30# Ball Slam
300m Run
30 x 30# Ball Slam
200m Run
20 x 30# Ball Slam
100m Run
10 x 30# Ball Slam
8:48

[ArizonaEli]

30 rounds for distance of:
30 seconds Row
30 seconds rest
4278 meters


1 mile swim

[ArizonaEli]

30 rounds for distance of:
30 seconds VersaClimber
30 seconds rest
2475'

165'/min average, well above what I expected (125-150'/min average)! :)

[ArizonaEli]

Fri/Sat OFF

Comment: Sun-Thu workouts with Fri/Sat off really work well with my work and travel schedule, but my body is really not recovering quickly enough - I feel like I'm limping across the line every week, and carrying DOMs over into the next week every time (whereas with 3/1/2/1 I didn't have a big issue with DOMs even though I was doing 2-a-days).

My cardio numbers are showing good improvement and I possibly have a fight in a few weeks, so I don't know that I want to change anything at this point, but making a note that after this month I'll probably go back to the schedule that seemed to have given my body the best mix of work and rest ... 3-on/1-off/2-on/1-off.

I don't know if this is common with most people, all I know is my body falls behind by the 4th day every week currently.

[ArizonaEli]

Warmup
7 x 2 minute rounds Striking practice, 60 seconds rest between rounds

3 minute rest

For time:
21 x 95# Thrusters
21 x Ring Dips
15 x 95# Thrusters
15 x Ring Dips
9 x 95# Thrusters
9 x Ring Dips
6:17

3 minute rest

3 rounds, 60 second rest between rounds:
125' VersaClimb
1 minute ME striking
25 x 30# weighted Sit Ups

[ArizonaEli]

3 mile run for time: 21:16.0

Lap Times
1 mile 6:13.6 PR
2 mile 8:01.2
3 mile 7:01.2


Whoa? My last 1-mile PR was 7:12, and the 3-mile time is just a hair over what I ran in boot camp 19 years ago to the day (give or take a day)... and I am carrying 40 more pounds now then when I was 18 (muscle!)! Feels good! :D

[ArizonaEli]

Warmup
DB Shoulder Warmup Exercises, each side
10 x Shoulder Shrugs
10 x Bent-over Rows
10 x Triceps Kickbacks
10 x Arm Extensions (90)
10 x Arm Extensions (45)

2 minute VersaClimb
3 rounds:
10 x Squats
10 x Push Ups
10 x Sit Ups


CrossFit - 'Christine'
3 rounds for time:
500m Row
12 x BW Dead Lifts
21 x Box Jumps (24")
11:16


Striking Practice / Shin Conditioning

[ArizonaEli]

3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips

2 mile swim


Fight promoter called, I have a fight next month! :) Opponent is 10 years younger than I am, weighs 260+, and has been fighting for over two years! Hell of a first time out for me lol. :o

[ArizonaEli]

Friday - OFF

[ArizonaEli]

Humphrey's Peak Trail Run - 4.8 Miles, 12,637' elevation

Not timed, just doing it had my fingers turning purplish-black at the top of the run. Jesus, man! Good conditioning! :p

[ArizonaEli]

30 minutes mitt work (boxing)

30 minutes submission grappling

30 minutes grappling and clinch work

30 minutes kickbox sparring (6 x 4 minute rounds, 1 minute rest)

1 round Fight Gone Bad: 115

3 minute ME VersaClimb: 399'

[NapalmX]

Fight promoter called, I have a fight next month! :) Opponent is 10 years younger than I am, weighs 260+, and has been fighting for over two years! Hell of a first time out for me lol. :o

Hey man, I wish you all the best in the fight! I'll have to go back and read your journal from the start, but you're doing something that I've always wanted to do too. I give you a lot of credit for seeing it through. I've always wanted to have at least one amateur fight before I get 'too old'. I've been in martial arts off and on all my life. I have a few years of recent MMA training as well as muay thai under my belt, but I've always got sidetracked and slacked off in my training before I've got close to setting up a fight. And lately I've focused mainly on the weights by bulking up and gaining size, so who knows if I'll end up doing it myself. But just wanted to wish you luck once again, and I'll be following your journal to see how you're doing.

[ArizonaEli]

For time:
1600m Run
150 x Jump Rope
50 x 30# weighted Sit Ups
800m Run
100 x Jump Rope
35 x 30# weighted Sit Ups
400m Run
50 x Jump Rope
20 x 30# weighted Sit Ups
20:39


30/30/30 Drills x 6


For time:
50 x 35# Kettlebell Swings
200m Run
2:09

[ArizonaEli]

Boxing Practice
About an hour of full-gear sparring, 4 minute rounds / 1 minute rest

Went to a boxing gym about 90 minutes away for this, as opposed to my usual KB/MMA sparring partners - was very interesting, to say the least. No black eyes, but I was taught a few lessons in pure boxing technique by way of a bloody nose or three! ;)

[ArizonaEli]

6-mile trail run, 6400' elevation

[ArizonaEli]

3 mile cross-country run, followed by 1 mile of 200m ME sprints w/30 seconds rest between sprints

[ArizonaEli]

Fri/Sat OFF

My fight was cancelled :( Next probable chance to fight will be early December. I still have 2 training partners fighting in a few weeks, so will attend their fights. Going to get back on my 3/1, 2/1 scheduling since I am now looking at 8-10 weeks out before a fight. I'm a bit peeved, but trying to spin this as a positive / more chance to work on cardio. But mainly peeved.

[ArizonaEli]

Begin New Cycle

BGHlZwMYO9g

Going back to 3/1/2/1 training days to help with recovery. Focus on cardio/endurance and fight preparedness, and just trying to maintain strength. Having fighters flake out is very frustrating to a lifting program, to say the least. :/

[ArizonaEli]

AM w/o

Warmup
2 minute VersaClimb
3 rounds of:
10 x Squats
10 x Push Ups
10 x Sit Ups
5 x Pull Ups

3 rounds of 30/30/30 Striking



PM w/o
2000 meter Swim

[ArizonaEli]

2000 meter Swim

[ArizonaEli]

For Time:
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
8:36


For Distance:
11 rounds of:
30 seconds ME VersaClimb, 30 seconds rest
867' // 157.6fps avg.


3 x 3 minute rounds Striking drills

[ArizonaEli]

For Time:
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
7:46


For Time:
3 rounds of:
10 x 75# Hang Snatch
20 x Box Jump (24")
5:23

3 x 3 minute rounds Striking drills

[Big_Sky_Guy]

Looks like things are going well in here!


Fights Planned?

[ArizonaEli]

Looks like things are going well in here!


Fights Planned?


My upcoming fight was cancelled a few days ago. I still have two friends/training partners fighting, and I'll be in the corner for one of them. My next opportunity will be in early December it looks like, and I've already told the promoter that I will be good to go. So far I've had 2 fights cancelled out from under me this year - hopefully the 3rd time will be the charm.

[ArizonaEli]

AM W/O:

Sprint Triathlon
750m Swim (19:00)
20k Bike (42:31)
5k Run (22:55)
1:24.26
Not bad for a 230lb 38 y/o's first attempt? No clue what a good time is.


PM W/O:
Yeh, right lol

[ArizonaEli]

AM - Hike: Kachina Trail (9,325' elevation)

PM - Climb: Devil's Bridge

[ArizonaEli]

At 8000' elevation:

2 mile warmup run/jog, then: 2 miles of 30 seconds sprint, 30 seconds rest (10:18 run time)

[ArizonaEli]

Rest Day

[ArizonaEli]

400m run
3 rounds of 10 reps:
GHD Sit Ups
Pull Ups
Dips


W - DB Press
5 x 50
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140
5 x 150
5 x 160
5 x 170
5 x 180
5 x 190
5 x 200


1500m Swim

[ArizonaEli]

For Time:
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
8:21


For Time:
3 rounds of:
220' VersaClimb
10 x Deep Squat into Box Jump (24")
7:56


3 rounds 30/30/30 drills

[ArizonaEli]

Rest Day

[ArizonaEli]

AM: 2000 meter Swim

PM: Hiked Aspen Peak

[ArizonaEli]

Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165

3 rounds of:
20 x 30# Weighted Sit Ups
10 x 195# Squats

[ArizonaEli]

For Time:
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Box Jumps (24")
10 x Push Ups
10 x Sit Ups
110' VersaClimb
8:06


5 rounds for time:
110' VersaClimb
15 x Sit Ups
10 x 35# KB Swings
10:12


3 rounds 30/30/30 Striking Drills

[ArizonaEli]

Rest Day

[ArizonaEli]

2 minute Jog
3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips


Dead Lift
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315
5 x 365


7 mile Cycle - 21:00.07

500m Swim

[ArizonaEli]

5 rounds for time:
220m Run
250m Row
10:52

[ArizonaEli]

Rest Day

[ArizonaEli]

1500m Swim

[ArizonaEli]

1.5 mile Run [8:31]

10 minute rest

6 mile Bike [17:34]

10 minute rest

400m Swim [7:50]

[ArizonaEli]

PFT at end of week, taking the rest of the week off to rest up.

[ArizonaEli]

5k Run - 23:36
1 minute ME Push Ups: 70
1 minute ME Sit Ups: 45

10 minute rest

ME:
400m Sprint
400m Firemans carry (125lbs)
200m Sprint
1 minute ME Push Ups
200m Sprint
1 minute ME Pull Ups
400m Sprint

Rest (in Peace)

Football


Feel pretty beat / borderline sick after all that, taking Sunday off as a bonus rest day

[ArizonaEli]

Was sick all week, just rested. Promoter called today, fight scheduled for Dec 1st. :)

[ArizonaEli]

Warmup
2 minute Elliptical


DB Press
5 x 50
5 x 55
5 x 60
5 x 65
5 x 70
5 x 75
5 x 80
5 x 85
5 x 90
5 x 95
5 x 100
5 x 105
5 x 110
5 x 120
5 x 130
5 x 140
5 x 150
5 x 160
5 x 170


1500m Swim

[ArizonaEli]

5 rounds for time:
220m Sprint
20 x Squats
8:15


3 x 3 minute rounds striking practice

[ArizonaEli]

5 x 3 minute rounds, 60 second rest between rounds:

1. 30/30/30 Striking Drills
2. 20 x 30# Ball Slam / 20 x Plyo Push Ups / 20 x 30# Weighted Sit Ups / ME VersaClimb 168'
3. 30/30/30 Striking Drills
4. 20 x 30# Ball Slam / 20 x Plyo Push Ups / 20 x 30# Weighted Sit Ups / ME VersaClimb 173'
5. ME Burpees: 42

[ArizonaEli]

Rest

[ArizonaEli]

3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips


6 mile bike - 18:00


1500m Swim

[ArizonaEli]

3 rounds for time:
20 x Box Jumps
20 x 30# Kettle-bell Swings
4:59


Clinch work / Thai Knees practice

[ArizonaEli]

Dead Lift
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315
5 x 365
5 rounds:
8 x 185 Dead Lift
8 x Pull Ups


1000m Swim

[ArizonaEli]

Rest

[ArizonaEli]

3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips


10 rounds of:
30 seconds ME Rope Conditioning
30 seconds rest


4 mile bike - 11:53


1000m Swim

[ArizonaEli]

Warmup
3 minute VersaClimb


3 rounds for time:
10 x 75# Thrusters
110' VersaClimb
4:42

60 second rest

3 rounds for time:
10 x 75# Hang Clean
110' VersaClimb
4:47

60 second rest

5 rounds for time:
10 x 30# Ball Slam
15 x BW Squats
3:52

[Backfire16]

really awesome to read your log OP I've wanted to get into MMA for a while and have decided to sign up for class starting next week, thanks for the motivation!

[ArizonaEli]

really awesome to read your log OP I've wanted to get into MMA for a while and have decided to sign up for class starting next week, thanks for the motivation!

Thanks, GL with it!

[ArizonaEli]

10 rounds for time, 60 second rest between rounds:
10 x Push Ups
10 x 35# Kettle Bell Swings
Hill Sprint (@7200' elevation)

1. 1:23
2. 1:21
3. 1:17
4. 1:18
5. 1:17
6. 1:21
7. 1:18
8. 1:23
9. 1:24
10. 1:11

I mentally was wishing a bear would come and put me out of my misery after R7, that hill was a bitch!

[ArizonaEli]

Rest

[ArizonaEli]

Squats
5 x 45
5 x 75
5 x 105
5 x 135
5 x 165
10 x 195
10 x 195
10 x 195


Shin Conditioning

[ArizonaEli]

A.M.
Intervals
5 rounds of: 1 minute ME Hill Sprint, 4 minutes rest (aka walk back down the hill) - 6800' elevation

Mmmmm, OK so the goal was to go way outside of my comfort zone - and in that regard this exercise was a total success. I picked a very steep hill up in the mountains, and just sprinted up it as fast as I could for 1 minute and then walked back down to my starting point for another round (starting a new round every 300 seconds on the nose). This was one of the more soul-crushing exercises that I've done, and trying to push past the 40-second mark was brutal every round after the first round.


P.M.
3 rounds of:
10 x GHD Sit Ups
10 x Pull Ups
10 x Dips

10 rounds of Rope Conditioning Intervals:
30 seconds ME
30 seconds Rest

[ArizonaEli]

20 rounds for distance of:
30 seconds ME Concept2 Row
30 seconds rest
3054 meters rowed / 305.4 meters per minute


10 minutes of:
30 seconds ME Rope Conditioning
30 seconds rest


1000m Swim

[ArizonaEli]

Rest

[ArizonaEli]

5 rounds of:
10 x GDH Sit Ups
10 x Pull Ups
10 x Dips


10 rounds of:
30 seconds ME Rope Conditioning
30 seconds rest


6 miles bicycle - 17:45


10 rounds of:
30 seconds ME Rope Conditioning
30 seconds rest


1000 meter Swim

[ArizonaEli]

'300'
For time:
25 x Ring Dips
50 x Hang Cleans (75#)
50 x Push Ups
50 x Box Jumps
50 x Floor Wipers
50 x Kettle Bell Clean & Press (35#)
25 x Ring Dips
14:54
Changed out the low-weight DLs for Hang Cleans to avoid the chance of a back injury 1 week from my fight. Changed Pull Ups to Ring Dips because Ring Dips are harder, and I felt like doing them. :p

15 minutes Striking Practice

30/30/30 Striking Drills

[ArizonaEli]

3 rounds for time:
1 x Hill Sprint
15 x KB Swing (35#)
10 x Push Ups
1 x Hill Sprint
6:54
Lap times:
1. 2:15
2. 2:18
3. 2:21

60 second rest

Hill Sprints for time, 60 second rest between sprints:
1. 50.4
2. 44.1
3. 43.0
4. 36.9

[ArizonaEli]

Rest

[ArizonaEli]

2 mile obstacle course (7000' elevation) (doing something fun to break up the monotony)

1 hour technical striking practice & critique (instructors observe and give continuous feedback while I shadow-box and spar).

[ArizonaEli]

3 timed rounds:
1. 440' VersaClimb
30 Ball Slams (30#)
4:49
60 second rest

2. 220' VersaClimb
15 Ball Slams (30#)
2:27
60 second rest

3. 220' VersaClimb
15 Ball Slams (30#)
2:26

60 second rest

3 rounds of 30/30/30 striking drills, ME last 30 seconds of each round

60 second rest - HR 132

5 minute rest - HR 100

[ArizonaEli]

3 timed rounds of:
10 x Pull Ups
10 x Hang Cleans (75#)
110' VersaClimber
10 x Pull Ups
10 x Hang Cleans (75#)
60 seconds rest between rounds

1. 2:49
2. 2:37
3. 2:45

3 rounds of 30/30/30 striking drills

And, that's it for the week. Time to rest and recover for Saturday. I'll do some real light mitt work between now and then, but basically I either have the cardio and skill now or I don't - not going to learn anything in the next 4 days, but I can certainly get hurt if I don't take it easy.

[ArizonaEli]

30 minutes light striking

2 days out and the fight is still on - a new record! Did some movement drills / worked on distance and spacing. My biggest weakness (other than lack of skill, lack of experience, etc) is opening / getting started. I usually don't really wake up until I get hit clean and hard - probably not a great strategy yeh!? So I'm trying to fix that! :p

[ArizonaEli]

Fight!

No video to post for a couple weeks so I'll post my experience in words before I close this log:

Pre-fight / weigh-in:
Was really cool, I got to meet my opponent. He was a young kid (26) and seemed tense / nervous so I talked to him for probably half an hour. Really nice, was a former Army Ranger that served in Afghanistan and was now training for MMA (had been training MMA in Germany on the Army base for 3-ish years, and now that he was back in the states had been training Muay Thai at some place in PHX all year). Physically he was intimidating, 6'3" and ripped, total stud with a long frame perfect for kickboxing. Said he'd been keeping his cardio training up, and I found that to be believable. I also find out he's A) the promoters son, and B) the promoter is one of the judges, and C) we're fighting in the main event. So I am feeling like I'm being fed to the local boy / war hero to jump-start his MMA career - but fk it it wouldn't be a bucket-list if it was easy. And my one ever MMA fight and I get the main event, against a huge dude - that's the stuff of good stories when I get old(er)!

Game plan:
So, I'm fighting someone that's younger, faster, bigger, better trained, looks stronger, and probably has at least as good cardio / stamina. My strengths seemed to me to be my lead-leg front kick (I fight southpaw and have a very fast kick - high percentage move), my propensity to dart in-kick-dart out- automatically circle to my right, and my strength (again, the kid was fking huge, but I've been power-lifting for a while, looks don't always tell the whole story and kids usually don't train right - they train to impress their girlfriends). Also my training partner a year ago was a pro MT Kickboxer that stands 6'2 (though he fights at 170 not HW - but stylistically it should be nothing new to me to be fighting a MT striker that's taller and has a decent reach advantage). So, strike, circle, strike, circle, drop back so he rushes me and then take him down.

My favorite quote:
After I talk my strategy over with some friends / my corner-men, one of them is saying "stop being so negative you got this easy" - then a few minutes later he sees the guy warming up and comes back "Jesus man, you're ****ed! You better hope you can take him down fast before he kills you."

As I remember the fight (fighters are notoriously bad at knowing what actually happened lol, so take this for what it's worth - until I see the tape this is just a story):

First round:
He comes out strong, throws some power leg kicks that I avoid. He's big and fast and has a decent stance / technique. He's fighting orthodox, so I start lighting his left leg up with my front kicks from southpaw stance. I'm landing before he sees the kicks coming, and I circle out before he can hit me back. I do this a few times, then drop back and hesitate for a second - he comes in hard. I drop under and shoot deep. He's strong as **** and tries to sprawl but I drive him to the cage hard, his corner. I work the clinch along the fence, keep trying for the takedown. He's strong and fresh and his corner is giving him good directions so no joy, but the round ends. I landed a half-dozen strikes to his zero, controlled the cage. Good round. I feel pretty fresh.

Second round:
He comes out strong and fresh and hard. I light up his legs again, keep moving. I think he lands one glancing kick, but I shoot and drive him to the cage. My corner. My corner gives me great advice. I take him for a ride and power slam him. The crowd goes nuts. He catches me in a deep, deeeeep guillotine. I feel like a rookie (I am lol) for it, and I thought about tapping after maybe 10 seconds when things start going black. My corner once again gives spectacular advice, I reposition per their instructions and get a sip of air. He turns into me a bit to tighten the choke, but I'm in half-gaurd now and after another couple seconds get my head free. As I do so, he rakes my eyes with his fingers, and I lose both contacts. Now I'm blind (I'm something like 20/700 lol) - BUT - I'm on top, in half guard. I punchify his face and ribs for the rest of the round Tito Ortiz style. I landed maybe 60 strikes to his 1, controlled the cage, power-slammed him, controlled the ground game. Good round. I'm gassed from the choke attempt, and blind. I tell my corner. One of my corner says "Well your ****ed cause he looks like he just stepped into the cage, and he knows he lost the first two rounds so he's going to flurry on you so be ready" and laughs then tells me don't worry, just follow the plan. Sounds good.

Third round:
He comes out strong, fresh and hard (Jesus lol). I'm gassed, and blind, but I land a couple of hard kicks right out of the gate. The last one spins him just a little, and I shoot and drive him to the cage. Holy **** I know he's gotta be so annoyed/pissed but them's the breaks. I work the clinch, but we're in his corner and they're giving him good advice plus I am gassed. He drops 3-4 hard north-south elbows to the back of my head but I'm past caring at this point. My corner is yelling at the ref and he finally tells him to stop. I keep working for a take-down. He puts a couple of rabbit punches in my face to get me off but I just keep pressing and grinding. Round ends. I landed a half dozen leg kicks to his dozen or so rabbit punches during the clinch, I controlled the cage. Meh round.


Judges split the decision, promotor awards his son the win. The other fighters boo the decision, crowd boos the decision. I don't mind - I got into the ring with a highly trained monster and not just lived to tell about it - I took it to him. Huge smile on my face, huge smile on my cornermen's faces, and they have a fireworks show outside as I'm walking out. Perfect. :D


Thoughts the day after the fight:
1. Bas Ruten was right - the most important thing for a first fight is definitely cardio. While I did gas out a bit after nearly being choked unconscious, my recovery was still (just barely) good enough to work through it and not only out-strike my opponent but also control him.
2. Listen to your corner. They have a better perspective, and they are saying really useful things.
3. Work the knees against the cage! I totally forgot, and never threw a single knee. Jesus man! lol
4. Have a strong clinch - if you fight someone bigger and technically better than you, you can neutralize him with it. And on the flip side, just because you're a big ripped dude taking hard steroids that's been training for years, that doesn't mean someone like me won't come and screw up your dreams of highlight reel knockouts simply because you can't get your back off the cage / off the mat.
5. Last thought - relax and have fun! Really, you aren't going to die or even be seriously injured. I had a blast, and I was fighting basically a nightmare matchup - plus I'm an old geezer! You'll be fine, so enjoy the experience while you have the chance, and appreciate everything.

The day after - I feel great! My neck is a bit stiff from being cranked, and my forearms and right shin are bruised from thumping that guy. Other than that, peaches!

End of this training log. :)