Peter's MMA & strength training log

[pdellorto]

2/9/14

Foam rolling, band work.

[pdellorto]

2/10/14

Afternoon: Full Body

Warmup: foam rolling, lacrosse ball rolling, mobility drills

1) Pallof Press - 3 x 5 x 5s x #8
2a) Pushup - 3 x 8 x vest
2b) TRX Row - 3 x 8 x vest
2c) Reverse Lunge to Step Up - 3 x 8e x vest +10# DBs @ 18" box
3a) Swiss Ball Squat - 3 x 10
3b) Farmer Walk - 3 x 1 trip x 55# DBs
4a) Kneeling Pulldown - 3 x 15 x 90
4b) Triceps Pushdown - 3 x 15 x #12
4c) Curl -3 x 15 x 25
5) Prowler - 4 x EconoProwler + 110, 2 x EconoProwler + 160

***

Goood workout, but I lost my notes. One thing on the prowler - I meant to push 130 but I forgot to add the extra, so I ended up doing 4 trips before I realized I needed more weigh. So I just loaded up the last two trips heavier and finished out my goal 6.

Pushup/TRX row goal is 3 x 10 with the vest.

[pdellorto]

2/11/14

Rest day.

[pdellorto]

2/12/14

Rest day.

[pdellorto]

2/13/14

AM: Warmup

Pushup - 3 x 15
Box Squat - 3 x 15 x 20 kg

PM: Foam rolling

[pdellorto]

2/14/14

Rest day.

[pdellorto]

2/15/14

Ball rolling.

[pdellorto]

2/16/14

Rest day.

[pdellorto]

2/17/14

Warmup: Mobility drills, foam.
1) Recumbent Bike - 30s/15s x 6 x L21
2) Pushup - 3 x 10
3) TRX Row - 3 x 10

***

That long 2:1 ratio on the bike was really tough.

[pdellorto]

2/18/14

Warmup: Mobility drills and foam rolling
1) Box Jump - 3 x 10 x 18"
2a) Reverse Lunge to Step Up - 3 x 10e x vest
2b) Lateral Step Up - 3 x 10e x vest
3a) Pushup - 3 x 8 x vest
3b) TRX Row - 3 x 8 x vest
4a) Prowler - 3 x 2db x EP+150
3b) Triple Curl - 3 x 10e x 15

***

No notes available for today.

[pdellorto]

2/19/14

Rest day.

[pdellorto]

2/20/14

MMA. Rolled with J-L.

[pdellorto]

2/21/14

Stretches.

[pdellorto]

2/22/14

Rest day.

[pdellorto]

2/23/14

Rest day.