The Board

May 21

Fitness

RPE: 9

RDL

  • 10 Sets
  • 2 Reps—Working towards 2 rep PR if possible

Flat DB Chest Press

  • 5 Sets
  • 10 Reps

L- Holds and Cartwheels

  • Challenge: 10 Min Amrap
  • Crossbody Toe Reach x 10
  • Roll Up into Sprawl x 10
  • Iron Cross x 10

Body Building

RDL

  • 5 Sets
  • 12 Reps

Stiff Leg Deadlift

  • 4 Sets
  • 10 Reps

Standing Calf Raises

  • 5 Sets
  • 15 Reps

Adduction

  • 3 Sets
  • 15 Reps

Highbar Back Squat

  • 3 Sets
  • 20 Reps

May 28-31

Fitness

Pick one for the day as a Primary Lift

Working on Volume

DB Chest Press

  • 10 Sets
  • 10 Reps

DB Bench Row

  • 10 Sets
  • 10 Reps

Reverse Lunges (DB Optional)

Use DB if too easy w/BW

  • 10 Sets
  • 10 Reps

Bodybuilding

Any Primary from above plus

DB Lateral Shoulder Raise

  • 5 Sets
  • 10 Reps

DB Tricep Kickback

  • 4 Sets
  • 12 Reps

Hanging Leg Raise

  • 5 Sets
  • 10 Reps

 

May 28-31

Fitness

 

Pick one for the day as a Primary Lift

Working on Volume
DB Chest Press
10 Sets
10 Reps

DB Bench Row
10 Sets
10 Reps

Reverse Lunges (DB Optional) Use DB if too easy w/BW
10 Sets

10 Reps

Bodybuilding

Any Primary from above plus

DB Lateral Shoulder Raise

5 Sets

10 Reps

 

DB Tricep Kickback

4 Sets

12 Reps

 

Hanging Leg Raise

5 Sets

10 Reps

 

The Board 5/21/15

Fitness

RPE: 9

RDL

  • 10 Sets
  • 2 Reps—Working towards 2 rep PR if possible

Flat DB Chest Press

  • 5 Sets
  • 10 Reps

L- Holds and Cartwheels
Challenge: 10 Min Amrap
Crossbody Toe Reach x 10
Roll Up into Sprawl x 10
Iron Cross x 10

Body Building

RDL

  • 5 Sets
  • 12 Reps

Stiff Leg Deadlift

  • 4 Sets
  • 10 Reps

Standing Calf Raises

  • 5 Sets
  • 15 Reps

Adduction

  • 3 Sets
  • 15 Reps

Highbar Back Squat

  • 3 Sets
  • 20 Reps

The Board 5/20/12

Fitness

sushi-with-avocado-carrot-and-cucumber-large-147_1024_685_80Main Lift: Bench Press (Pause Reps)
Sets 10
Reps 9
RPE Range: 7

Secondary Lifts: Pull Ups
Sets 5
Reps 6

pizzaSkillwork:
Handstand progression to walking on hands

Conditioning Challenges:
Type Ballistic
Time 8 Minutes   (10 seconds 100%, 20 Seconds Rest)
Thrusters

BB Rows
Mt. Climbers
Supermans

Mobility:
In & Ext. Rotation w bands
IYT Raises
Pass Thru

MMA Programming

Main Lift: Same unless shoulder issue then floor press

Additional: Reverse Lunge into Knee lift w/KB Press at the top
Sets 5
Reps 6

Skill: Reaction Get up sprawl (Can add weighted vest)
description. Get up as fast as possible from back and then sprawling. Use a partner to shoot if possible
Footwork
10 Rounds of Switch Step x20
10 Round of double taps x20

BodyBuilding + Figure

Focus: Chest & Abs

Lift 1: Bench Press

Sets 10
Reps 9

Lift 2: DB Incline Flies
Sets 3
Reps 8

Lift 3: Hanging Leg Raises
Sets 5
Reps 10

Lift 4: Side crunches
Sets 3
Reps 10

MMA 5/12/2015

  • Main Lift:
  • Same unless injury modification
  • Additional:
  • DB Bent Over Row (Single Arm)
  • Sets 5
  • Reps 6
  • Skill:
  • Reaction Get up sprawl (Can add weighted vest)
  • Get up as fast as possible from back and then sprawling. Use a partner to shoot if possible
  • Footwork:
  • 10 rounds of Side shuffling x 20 Seconds each direction
  • 10 round of double taps x 20

General

  • Main Lift:
  • Bench Press (Pause Reps)
    • Sets 10
    • Reps 9
    • RPE Range: 7
  • Secondary Lifts:
  • Pull Ups
    • Sets 5
    • Reps 6
  • Skillwork:
  • Handstand progression to walking on hands
  • Conditioning Challenges:
  • Type: Ballistic
  • Time: 8 Minutes (10 seconds 100%, 20 Seconds Rest)
  • Thrusters
  • BB Rows
  • Mt. Climbers
  • Supermans
  • Mobility:
  • Internal & external rotation with bands
  • IYT Raises
  • Pass Thru