[Brandon MacRea]

It's looking that way, misses... I'm still sore about MAB though

Monday, December 3rd

AM - Conditioning

The Magic 80
5 DB swings per arm
5 DB snatches per arm
10 burpees
rest 30 seconds, repeat 8x

PM - Boxing

6 rounds shadowboxing (first 3 more loosening up, second 3 all-out, ending each round with 30 seconds of finishing - not 1-2 punch-outs, but something similar to Ross power boxing, a variety of single full-speed/power shots thrown right after one another, but not quite in combination)

4 rounds focus mitts + body belt (reveling in these 4 rounds spent with big Mike, keeping me honest as I worked the body, using my feet properly to get in without muddying myself up in close, as a taller guy should)

2 rounds speedbag (rhythm, circling, 1-2-3s, mixing in uppercuts, etc)

2 rounds double-end bag (perpetual motion; keeping the bag moving with straight punches, and keeping myself moving laterally for the round, away from orthodox powerhand to my right)

floor work totals:
50 one-arm push-ups per arm
100 2-count shuffle jump squats
100 v-ups

[Brandon MacRea]

Tuesday, December 4th

Snowed in, so opted to lift instead. Some DLs and vertical push/pull

Shadowboxing warm-up

Deadlifts
135 x 5
185 x 3
225 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1 (sweet, very close to old PR)

pull-ups
10
10
10

1-arm standing DB press
35 x 6 per arm
40 x 6 per arm
40 x 6 per arm

miscellaneous bodyweight cooldown:
2-minute plank + 2-minute wall-sit + 50 crunches

light stretching

[Brandon MacRea]

Wednesday, December 5th

AM - Roadwork

light jog warm-up

3-mile run

PM - MMA

light jogging warm-up


partner drill:
-take the back while standing, hooks in, partner carries you 25m
-"scarecrow" your way to the front, and close your guard around his waist
-hanging guard sit-ups x5
-scarecrow again to the back, and partner carries you back 25m.
-Repeat 5x each (switching who is carrying/who is doing sit-ups each time)

conditioning pyramid finisher
-supercrunches (60/30/15/8/4/2/1)
-25m alligator crawl
-one-arm push-ups (left side) x5
-25m alligator crawl
-one-arm push-ups (right side) x5
-burpees (16/8/4/2/1)
-jog back
-Repeat until ladder is completed (i.e., first trip through is 60 crunches, 16 burpees, second trip is 30 crunches, 8 burpees, etc til finished. On the last one, we weren't doing any more burpees, and did 1 extra crunch at the end without finishing the rest of the circuit)

8 x 3 minute rounds sparring (felt a little sluggish tonight, but was putting money in the bank in body shots all night, standing and on the ground. Walked some guys into the right uppercuts off of a jab feint, they'd rush in a little too eager with their heads glued to their collarbone. Got pretzel'd by our resident huge black dude a few times haha)

[Brandon MacRea]

Thursday, December 6th

Boxing Conditioning Work

3 rounds shadowboxing (all-out, while trying to maintain a solid rhythm and subtle head movement. Working on controlling the distance/using my range a lot; lots of 1-2-1, rhythm back to evade counter jab or cross, and step in hard with advancing 1-2-3, and 1-1-1-4-3s, to punish anyone who gets inside my lanky-armed triple jab)

5 rounds heavybag work (all rounds using TONS of footwork and head movement, but each focusing on certain things. round 1: straight punches, volume, 1-2-1/1-2-1-2-1-2-1/1-1-2/1-1-1-2/etc. round 2: 1-2-3s, 1-2-5, 1-2-3b, basic 3-punch combinations. round 3 + 4: 1-3b - see B-hop vs DLH. Using his straight-ahead approach and mixing in angling off the lead foot**. round 5: doubling/tripling up on either hand, constant, perpetual motion i.e. 4-6b-6, sidestep to the right, 2-4-6b, angle off, 1-1-3-3b, etc. for the round)

**which I think B-hop would have done had DLH not dropped like a sack of liver-punched potatoes.

3 rounds conditioning drills (dumbbell drills; see-saw pressing, punch-outs, "hands-up" drill, etc for the round, alternating every 30 seconds)

3 rounds wall sit (didn't take the rest, just let the round clock keep on chiming away at me. Hands up in guard, had to re-adjust once because my sweaty ass was slipping down the mat past 90 degrees)

100 v-ups

stretch

quick grip work:

warm-up closes (store-bought cheapo gripper, tons of reps)

CoC #1 attempts - 10 x 0, both hands (very close, was just considerably worn out from the boxing)

stretch hands out (fully extending them, band-resisted "opening")

[Tamil]

Ah, I think I've seen someone else do 100 V-ups before. It's one of my favorites, so I think I'll try that. Maybe a density day of how many I can do in 10 minutes. I'll definitely be checking this log often.

[woogie12]

What are your thoughts on complexes and sledgehammering stuff for fight conditioning?

[finnegan]

Brandon, if you aren't doing them now, clamp your CoCs to parallel.. It will help in the no-set closes. You want to work on your grip, right? So work it one step at a time. Close the 1 with clamps, then without, then move up to the 1.5 clamped, etc.

[Brandon MacRea]

Thanks Tamil, V-ups suck the life outta me. It won't be a fun 10 minutes

Finn-Yeah I was going as far as I could, then gritting out a few extra seconds in sort of a short overcrush, then doing a forced close. I'll get on the clamps, Finny, thanks

Woog, sledge work and complexes are amazing for fight training. Sledge/axe swinging are two of my favorite things. I used to finish up my roadwork with a half hour of wood chopping... different than a sledge, you can move much faster, but the grip factor isn't there quite as much. I think sledge and axe swinging has a LOT of carryover to striking, as you can really focus on driving off of that back foot to down, and if you're doing diagonal swinging (over one shoulder at a time with a staggered stance) you get a really sweet rotational effect, and it's a very explosive move

[mschatz]

I NEED to get serious about finding a tire, and then, like, using it. My sledge has only been used for levering and as a deterent to intruders

[Brandon MacRea]

Kill two birds with one stone, make it a big flippin' tire. That's one of the most enjoyable, manly conditioning drills I can think of, and it sucks gloriously too

Or you can just hit the two birds with your sledge and kill them that way