[Standard]

Well Yeah! but the funny thing is it was the guy big guy who wears the bodybuilder tank tops and has legs skinner than yours

[Brandon MacRea]

your arch nemesis?

[Standard]

No that's baldy

[Standard]

MMA Class

Had to be the coach today, seems everyone who would normally teach strking was gone so i got everyone to work kicks for technique as alot of guys have big holes in the kicking game and it's probably one of my better tools.

Warmup
Running teh laps, inside, outside, on my command 10 burpees, 10 pylo pushups, 60 v sits, 10 1 2's.

Bas Rutten MT
7 x 2 min rounds with 1 min break. Throwing a kick or knee after every combo with the opposite side from the last punch.

Technique
Low kicks, working lead leg and rear leg power thai kicks. Wanted people to work on both side from their fighting stance and be able to generate power. I worked an advancing lead kick as well as a switch stance kick to get better at both.

For fun i showed the guys how to do the brazil kicks, each guy worked a few attempts then we moved on.

High kicks, just from the dominant foot. I don't think very many guys in the class could or would throw a lead leg high kick so might as well work on what they would use.

Lead low kick to a hard 1 2. One of my favorite combo's so i had the guys work on this with the pads. It's pretty easy to pickup and create power with but a few guys were having trouble with balance and keeping their hands up

Sparring
4 x 3 min rounds 30 seonds break. Good sparring, felt light on my feet and worked alot of good combo's today. Had to laigh with nate he kept throwing crazy jumping thrust kicks and shit at me so i countered with a jumping roundhouse at him ala Van Damme, almost landed, then i feel on my ass, but it was worth it.

[Fight_Song]

Originally Posted by Standard

ATG Front Squats (poweclean to start)
135 x 5
135 x 5
185 x 5
225 x 5
235 x 5

ATG Back Squats
185 x 5
225 x 5
275 x 3
295 x 3
315 x 1 (screwed teh double)
315 x 1 (ugly)
225 x 5

Why for are you FSing before BSing?

Anyways, doing 5s on heavy FS is a nice little feat. Such a bitch to maintain a heavy rack.

Cant think of a good titty innuendo..

[Standard]

Both of the squat racks were occupied at the time so i just did front squats to warmup but went a bit heavier then i would normally with back squats as my target lift.

The ATG squat does seem to be coming along though which is good, it's always been a huge weakness of mine.

[Fight_Song]

Your 315 probably wouldn't have been so ugly if it wasn't for those FSs, at least that's what my experience tells me.

Then again, my quad-activation is apparently my back-squatting weak point so that could be personal.

[Standard]

Could be i think i was just tired, and my decent was off so my form went to complete shit, and when i say ugly think a knee in good morning of a sqaut...

[Standard]

Weight Training

OK day at the gym today, backed seemed to be a little tender today so the weights on DL's felt alot heavier then they should have. The 100 1 2 sprawls killed my sorry ass but maybe heavy DL's before didn't help

Deads
225 x 8
315 x 5
405 x 3
465 x 2
465 x 1.5
465 x 0
405 x 1

1 arm BB row
135 x 10 R
135 x 10 L

Snatch Grip BOR
135 x 15

November Conditioning Challenge
100 1 2 sprawls, 7:20

[enright3060]

Do you always lift your deads @95%+ 1rm? You may be too strong on deads to do a ME once a week with conditioning, MMA, little sleep, etc.

I'll test my CHINS tomorrow. I'll do a dead hang and get my head above the bar. When I post the number - I may cry.