I couldn't get to jiu jitsu tonight due to some "real life" issues, but being inspired by GSP's quote I was determined to get some type of training in. So as soon as I had a moment this evening, I ran downstairs to the gym and got to it.
I call this one the Power Hour because it clocked in at just under an hour (warmup included) and had a definite power leaning.
Acceleration Squats - 2 minutes rest between sets
2 x 5 135 lbs
3 x 5 155 lbs
(getting just a little bit of air at the top of each rep - but you don't want to really "jump'' carrying significant weight on your back)
3 Rounds - 30 seconds rest between rounds
1 x 10 (each arm) 16 kg Single Arm Kettlebell Swings
1 x 8 Suspension Trainer Dips
1 x 8 Box Jumps (24" box)
1 x 8 (revolutions each direction) 45 lbs plate Around the World
(this wound up being a killer combination - the core stabilization of suspension dips right after one-armed kettlebell swings then keeping a 45 lbs plate moving around your head right after the box jumps was a stroke of evil genius ;-))
Then Finished up with a Pullup/Pushup Complex - no timed rest just took a few breaths and jumped in
8 Pullups/8 Feet Elevated Pushups
6/6
6/6
4/4
How was your evening?
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