Warrior Workout

This cheesy sounding workout comes from the book "Training for Warriors: The Ultimate Mixed Martial Arts Workout." There's the "Warrior Warm-up" and the "Warrior Bar Complex" and the "Warrior Heart and Lung Training." Seriously, if Martin Rooney couldn't tear my head off with his bare hands, I might tell him how lame preceding everything with "Warrior" makes him sound. Since he can, I think I'll keep my mouth shut.

Anyway, the workout was something new to try and with a few additions, made for a decent all-around workout that was just taxing enough for a pre-tournament week workout.

(non-Warrior) Warm-up:

1 mile @ 8.5 mph

Warrior Medicine Ball Warm-up using 6lb ball:

10/side x Straight Standing Side Pass
10/side x Standing Backward Wraparound Throw
10 x Standing Chest Pass
10 x Overhead Kneeling Pass
10/side x Straight Kneeling Side Pass
10/side x Perpendicular Kneeling Side Pass
10/side x One-arm Rotator Cuff Dribble
10/side x Kneeling Backward Wraparound Throw

Warrior Stationary Warm-up Drills:

10 x Prisoner Squat
30 x Jumping Jack
20 x Seal Jump
20/side x Seal Jump
20 x Pogo Jump
10/side x Forward Lunge
10/side x Side Lunge
20 x Wide Out
20 x Gate Swing

Warrior Bar Complex (using 5ft bar)
5 rounds for time of:

6 x Straight-Leg Deadlift
6 x Shrug
6 x Clean
6 x Press
6 x Upright Row
6 x Bent-over Row
6 x Snatch
6 x Good Morning
6 x Triceps Press
6 x Biceps Curl
6 x Bench Press
6 x Pull-over
Total Time: 7:57

Tabata Treadmill

10mph @ 7% incline

5:00 Exercise Bike