Sublams Log

[Chris H]

11/1 Sunday
5rounds shadow box(during the 30sec rest intervals between rounds did 20-25body weight squats each round)

[Chris H]

11/2 Monday

Thai Boxing/MMA
3rounds shadow box
9rounds thai pads
2rounds GNP work on dummy
6rounds thai sparring

Conditioning:
High Resistance Intervals: Hill/Incline Sprints: 12sprints between 14-15% incline at 9.5 to 10.5mph 15second duration, about 30secs rest between

[Chris H]

11/3 Tuesday
Lifting:
BOR supersetted w/Pullups: 4x8 195, 4x5body
Core Work

Drilled: punching combos to shots and sprawls 10mins

Striking:
9rounds shadow box
3rounds focus mitts
2rounds heavy bag

[Chris H]

11/4
Boxing
1round shadow box
6rounds sparring

Wrestling
Warmup: 5mins
Drilled: single and double leg setups
Conditioning: 4 1min rounds of shadow box to sprawl or shot, 2 1min rounds of bear crawl to swithch

BJJ
Rolling: 3 5min rounds

[Chris H]

11/5 Thursday
1round shadow box

BJJ
Warmup: 5mins
Drilled: Single leg to run the pipe, Single Leg to attempt to run it to double leg, s mount to armbar, s mount to take back if opponent attempts to sit up
Rolling: 5 5min rounds

Conditioning
Cardiac Power Intervals: 7 1:30 runs at 10-10.5mph(rest period of around 1-1:30 depending on where heart rate was)

[Chris H]

11/6 Friday
Thai Boxing
3rounds shadow box
4rounds thai pads
1round heavy bag
3min interval run

BJJ
Rolling: 6 3min rounds

[Chris H]

11/7 Saturday

Lifting:
Power Cleans: 4x4 215
Squat: 3x3 315
Tempo Squat: 3x8 205
DB Shrugs: 3x15 70's

45min hike

Notes: I've been in fight prep since 10/26 for a fight 12/5.

[Chris H]

11/8 Sunday

2rounds shadow box

BJJ
Rolling: 6 5min rounds

[Chris H]

11//9 Monday

Boxing:
10rounds shadow box
3rounds mitt work
2rounds heavy bag
6rounds sparring

[Chris H]

11/10 Tuesday

Striking/MMA
4 5min rounds shadow box
4 5min rounds thai pads
1 5min GNP on Dummy

BJJ
Drilled: arm drag to two sweeps, arm drag to choke all out of full guard
Rolling: 1 10min round, 1 5min round