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 overhead
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