[Brandon MacRea]

Weekend off

Monday, October 15th

AM - Lifting

shadowboxing warm-up

warm-up (continued) deadlift
135 x 5
185 x 5
205 x 3

power cleans
95 x 5
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 3

These felt much better than before, next week going for some singles at 175 methinks

dips
BW x 5
32 x 5
52 x 2 (fail on 3 'cause I'm a weiner that way)
32 x 5
BW x 5

my lack of musculature in the chest just means my collarbone aches after these. Seriously.

Out of time, friend had to goto class.

PM - MMA Striking

light jog warm-up

15-minutes conditioning drills (alternating work/rest with partner):

30 seconds skip knees
30 seconds straight punch-outs
30 seconds 1-2-sprawl
30 seconds rest.
Repeat 3x.

30 seconds non-stop right leg roundhouse
30 seconds non-stop left leg roundhouse
repeat 2x. Rest 30 seconds. Repeat.

30 seconds alternating left/right leg roundhouse non-stop

3-minute finisher drill:
30 seconds 1-2-1-2-1-2-1-2-1-2-sprawl
30 seconds skip knees
30 seconds 1-2-1-2-1-2-1-2-1-2-sprawl
30 seconds sprawl-1-2-sprawl
30 seconds straight punch-out
30 seconds sprawls

30-minutes technique work with partner:
-1-2-roundhouse, defend as partner throws same combo, repeat. Mixing in slips, bobs, weaves, angling out, and stepping laterally with the cross to set up a face-forward connection with the kick
-1-2-roundhouse-1-2-switch stance roundhouse, same deal

7 x 1 minute rounds sparring (no rest, just a few seconds to find new partner/shuffle over)
notes: Kind of went into boxer mode for the most part and played to my strengths with the odd leg kick here and there. Need to work on tying punch/kick combos together better. Slips were on tonight, I enjoy slipping in a sport where people often slam slipping. I didn't get walked into a kick or anything, and I'm not the best defensive movement boxer... by a loong, long, long shot, more of a sit in the pocket and parry/counter guy when it comes to D.

[woogie12]

I always had a problem linking punches and kicks together. Whenever I'd hit the downkick shield, or spar, I'd focus on jab, downkick, or 1,2, downkick. Another that works real well in sparring, especially against southpaws, is 1,2, hook, right body kick.

[Standard]

Brandon did you notice today's class was really kickboxing oriented? with lots of muay thai knees, muay thai low kicks etc. just putting it out there is all...

Hopefully the muay thai place is good tomorrow...

[Brandon MacRea]

Thanks for the heads-up woogster. I train with a tall southpaw in my weight class a lot so that combo might just make an appearance...

Standard, won't be able to call until like 5:30 tonight but it shouldn't be a problem. Just gimme a shout when you get home... I was fed up when kat was just ducking your questions left and right yesterday, man

[Standard]

I don't think it was even really a question beause we all know what the answer is, i just phrased it that way. Now had he said for this drill you should always make contact so it shouldn't be an issue fine, but that song and dance really annoyed me.

[Standard]

Hey any word? i've still got to eat so i doubt 7 will fly though

[Brandon MacRea]

Tuesday, October 16th

AM - Track work

Really cool track at school I just recently found out about, indoor, about 250m overlooking the basketball courts, with a big clock on a scoreboard in plain sight. Not very crowded, either, because our gym has lots of crosstrainers to occupy all of the cardio bunnies.

2.5 mile run + sprint finisher

shadowboxing cool-down

Very happy with this track, ice and heavy snow won't be a problem anymore

PM - Boxing

light shadowboxing warm-up

2 rounds jump-rope drills (alternating 8 criss-crosses/5 double-unders at full speed for the round. 30 seconds rest)

break double-end bag rope x 1

3 rounds shadowboxing (mainly straight punches, working the jab from different angles. Worked a lot of the 1-1-1-2-half step back with rear foot to pull out of range of opponent's cross-2-1-1. Lots of 1-2-1s, 1-1s, 1-1-1s and so on. Kept it simple, working straight punch counters, but with a high punch output)

4 rounds heavybag work (first round was similar to shadowboxing, high volume of straight punches to the body and head, looking for perpetual motion and volume. Second round was emphasizing bodywork; 1-1-6b, 1-1-2b, 1-1b-2-1-2b-3, speedy 1-2-1-2 dip left 3b-3b-3-4b, 1-4b-3b-3, 1-2-3-2b, etc. 3rd and 4th rounds worked doubling up inside and fighting in a phonebooth, lots of speed-touch flurries and ripping hooks/uppercuts with full power. Lots of small side-steps to work angles)

4 rounds conditioning drills as follows:
-30 seconds wall-sit (maximum contraction, hands up in guard)
-30 seconds 3-count squat jumps (3 split jumps/shuffles, atg squat jump with tuck, repeat)
-30 seconds wall-sit
-30 seconds 2-count squat jumps (as before, but one less shuffle)
-30 seconds rest. Repeat for 4 rounds.

100 neck curls /w harness (100 forward, 100 backwards, 100 side-to-sides)

100 v-ups

static stretching

[Brandon MacRea]

Wednesday October 17th

6:00PM - Boxing:

15-minute jump-rope warm-up

dynamic stretching with group plus some light floorwork conditoning:
-1-minute lunges, 1-minute squats, 1.5-minute plank, 1-minute pushups + static holds at half and one-inch from ground

2 rounds shadowboxing

4 rounds heavybag work

1 round double-end bag

8 rounds live sparring

notes:
-Fought a short 165er.
-On the outside, I was lighting him up. 1-2 felt a little slow, but jabs, body jabs, 1-3s, 1-2bs, etc were pretty much landing flush 75% of the time
-Was bulled to the ropes occasionally and sat down on some body punches while my partner threw mostly volume. aspiring Pro vs amateur style clashing I guess, but he undoubtedly would have looked better in an ammy fight for it.
-Sat on the ropes too long, need to throw my punches and penetration step + turn off, or clinch and spin him sooner
-Made him miss more than usual, got to keep in that rythme, moving well after all my punches/combos

8:00PM - MMA Grappling

jogging warm-up, shuffling, backpedaling, etc

mat drills:
2 x 25m bearcrawls
2 x 25m crabwalks
2 x 25m duckwalks
2 x 25m alligator crawls
2 x 25m arms-only prone drag
2 x 25m back shrimp
2 x 25m "forward" shrimp
2 x 25m walking lunges
2 x 25m drop step (alternating lead leg with each step)
2 x 25m drop step (maintaining orthodox stance after each shot)

conditioning circuit:
20-foot rope climb x 1
plyometric push-ups x 10
v-ups x10
pistols x 5 per leg
repeat 5x, no rest

30-minutes escape technique work
-escape guillotine from opponent's guard. Hold wrist, dig chin into their ribs, work own chin out, reach up and secure their head roughly under your armpit, keep elbow on their head/face and use hand to push on their arm to pop head out
-escape guillotine to guard pass. Similar to before, but using one hand (the one NOT creating space at your throat) to reach into "back pocket" to unhook their guard, then pin the leg, pass it with your rear leg into side mount where the guillotine isn't going to happen
-escape triangle. Rise up and stack opponent hard, post arm beside their head firmly and walk around him, keeping arm there to stop his movement, then once his triangle is loosened turn out of it

15-minutes free rolling (Jordan and Nate)
-got a triangle and an armbar, got caught in a shoulder lock from scarf and an armbar

Traps are sore as fuck for some reason. When we were working the triangle escapes it was just agony... Not from the lack of oxygen form the choke, but Standard was squeezing like a bastard and I wasn't having a good time haha. And then the escape somehow always ended with my nose brushing by his cornhole. So that sucked too.

DOMS-wise, contrast shower seems to have helped, so tomorrow shouldn't be a day off. We'll see how I'm feeling though.

Weight = 158 after shower woohoo

Hopefully fighting December 2nd

[Standard]

Originally Posted by Brandon MacRea

Standard was squeezing like a bastard and I wasn't having a good time haha. And then the escape somehow always ended with my nose brushing by his cornhole

If you did it once ok, but when you put your nose between my ample glutes 3-4 times i start to wonder, although not as much as when you undid your shots while i was working the guilotine escapes...

[Brandon MacRea]

Seriously, it smelled like you were dribble-shitting KFC gravy every time