Workhorse Training
METCON
4x Rounds
400m Run
20x Hand Release Push-ups
20x Sit-ups
[18:22]
STRENGTH
3×10 DB Push-press @50#
3×10 DB Row @50#
3×10 DB Floor Press @50#
Fight Club 147
Did not teach. Sparred a few 1:00 rounds with different :30 workout movements in between rounds. Good workout.
Workhorse: Training
9-7-5-3-5-7-9
Snatch 75#
Burpee over Bar
[10:15]
Workhorse: Training
Kata: Taigo 1, Too San, Naihanchin, Giin, Empi, Seisan (2)
4×10 Push-ups
4×10 Ring Rows
4×10 Goblet Squats 55#
4×10 DB Shoulder Press 35#
3×1:00 Plank
3×15 Burpees
Fight Club 104
Did a longer warm up than usual. Then did several rounds of free-sparring, then a plank drill, then 3 deadman drills with first to score then did several rounds of free sparring again. Finished up with some final conditioning work.