[Brandon MacRea]

Sunday - Off

Monday, October 8th

AM - Roadwork

2-mile run

50 push-ups + shadowboxing to cool down

PM - MMA (boxing gym closed for holiday)

2 x 5 minute rounds conditioning work as follows (all holding a 45lbs plate):
-30 seconds zercher squats
-30 seconds weighted wall-walk
-30 seconds zercher duck-walk
-30 seconds russian twists
-30 seconds farmers carry (one plate per hand)
-30 seconds depth plyo pushups (cinder blocks on the outside)
-30 seconds bent-over rows
-30 seconds heavybag shoulder/slam + 5 sprawls
-30 seconds overhead plate rotations
-30 seconds dumbbell sit-up-and-stand
REST 30 seconds. Repeat.

10 x 2-minute rounds free rolling

notes: Didn't get submitted, though I gave up position like a tool going for silly omoplatas and triangles that weren't even close a few times. Single/double leg seemed "on" tonight. I've come to realise they are similar to throwing body punches in that they are risky, require a level change, need you to drive through the target, and definitely won't work unless you bite down ony our mouthpiece and commit to them. I was hesitant before but now I'm drop-stepping in well and usually ending up in side mount. Got a good bunch of subs; paintbrush from side mount, few armbars, RNC, and shoulder lock from scarf hold.

8 x 2-minute rounds stand-up sparring

notes: A couple pussies in there tonight were annoying me. I was putting ZERO snap on my shots and this one Chris dude was whining all night. Placed a 2-3b perfectly on this guy Jordan though, not any mustard on it, but it landed right behind the right nipple and he dropped hard. Felt bad but he knew it wasn't a bullying/overdoing it thing, just unlucky placement for him, and he took it like a champ. Meanwhile Chris is bitching about the jab he keeps walking into c'moooon. Anywho, mostly worked on movement and my jab to keep my distance, walking guys into uppercuts if they tried to smother my range. Fired many, many bodyshots tonight. Didn't have a chance to work my head mmovement unfortunately