28.12.11:

MMA Training Plan:

Type: Power-Endurance
Warm-up w/
3 x 15 Push-Ups
3 x 20 Squat Jumps
3 x 25 RTW @ 26# KB (Both Ways - 50 Total)
Then...
10 x Bridge Press @ 135# +
20 x Supine Lateral Heavy Bag Slams
Five Rounds
Then...
1 Min Rest
Then...
20m Farmer's Carry @ 2 x 70# KBs +
10 x Clinch Heavy Bag Slams
Five Rounds
Then...
1 Min Rest
Then...
10 x KB Wall Ball @ 45# KB +
20 x Arm-Throws @ Bulgarian Bag
Five Rounds