Monday April 12, 2021

Georges St. Pierre on Joe Rogan

The above link is to the Joe Rogan Podcast with Former UFC Champion Georges St Pierre. I included this because Georges talks at about the 40-45 min mark about retiring from the UFC and the continual battle for self improvement and never being complacent as a person or an athlete regardless of age or place in the sport. I found it interesting and valuable.

Warm Up: 3 sets

1 lap run or 1 min bike/row
10 up downs
10 alt leg v ups
10 bird dogs

Strength: Low Ring Muscle Up Drills

Ring Dip/muscle up transitions

*Try getting in 5 sets of 3 transitions+5 or more ring dips. If you have muscle ups, practice doing actual muscle ups on the minute.

Workout: :90 on/:90 off x 15 minutes

15 deadlifts
10 over the bar burpees
Max shoulder to overhead

score is total shoulder to overheadย 

T1: modify as needed
T2: 155/105
T3: 205/135

Extra Work:

Aerobic: 50-35-20
Up downs
Row 1k

Glutes and Hamstrings
4 sets
25 hip extensions
10 goblet squats

3 sets
12 glute bridge ups
24 jumping lunges

Sunday, April 11th, 2021 at 10:04 pm / WODS