Workout of the week.
Monday night post kickboxing workout, explosive legs and shoulders. It’s basically the same sort of format with supersets. This workout is designed for maximizing your shoulder’s push potential and adding an explosive leg dynamic.
Warm up: 5 minute round jump rope. A few failed attempts at criss-crossing your arms is acceptable.
1. Snatches. 65 lb kettle bell for 6 reps each arm for the initial set. For the next 4 sets barbell snatches at 135lbs. 3-4 reps each set. Squat wide with overhand grip and explode throwing the weight over your head and catching it with arms strait up.
Superset 1. Squat to high jump. 6 reps for the initial set at a moderate height. Next 4 sets alternate between 3 reps maximum high jump and 6-8 reps of squat jumps for distance down a large open space.
Now, complete superset 5 times at minimal rest before moving to next exercise.
2. Hanging cleans. 135 lb barbell for the initial set at 5 reps. Next 4 sets increase weight to allow you to do no more than 3 full out reps. In my case it was no more than 5lbs per side. Hanging at your waist, with overhand grip thrust hips forward catching weight in clean position, explosively press the weight overhead.
Superset 2. Machine upright rows. 15 reps at decent weight, I don’t understand those damn machine settings.
Superset 2b. Jumping lunges. 10 reps. Final set blast out 20 or more.
Complete superset 5 times yadda yadda.
3. Shoulder shrugs. Heavy dumbells or load up one of those shrug levers with plates. 12-15 reps all sets.
Superset 3. Swiss ball hamstring curls. Lying on your back with swiss ball under heels and ass in air. Pull the ball in as you explode onto your shoulders from the mat. 15 reps each set.
Superset total is 5.
Finish off on the bosu ball alternate lateral jumps while passing a medicine ball for 3 sets of 10.
Stretch out and the next day, which for me is today, shoulders and legs are destroyed, 3 classes of MMA tonight were rough to get through, but that’s how it goes.
It is now 2 days since this workout, traps and quads are still a wreck.
Okay this meal is a sautéed BBQ salmon filet (6-8 oz.) with roasted garlic and red onions. Served with a salad of 1 cup steamed broccoli, 1 cup of cut steamed green beans and low fat mozzarella cheese. 55 grams of protein with 16 carbs and 7 grams of fibre.
I guess I should reflect on this past weekend with it being such an important one for me professionally. Wrestlemania weekend in Atlanta, GA, Ring of Honor held two of their biggest events on iPPV with “ROH takes center stage.” Adam Cole and I wrestled Jay and Mark Briscoe on night one in an awesome encounter which saw the Briscoes finish off Cole with the Doomsday device. Night 2 (or day 2 I should say) would pit Adam and I against Chris Hero and Claudio Castagnoli in another top notch performance, however I would fall victim to Claudio’s pop up European/a double boot to the face. Adam and I are really proud of the fact that we could both stand ourselves up in honor after each bout and walk ourselves to the back despite the loss.
On Sunday Tony and I got an early start to our 10 hour drive back to St. Louis. Tony always has these adventurous routes that he likes to take, so we ventured through the scenic highway through Alabama, Mississippi and Tennessee. “See a little piece of Heaven you might not get to see otherwise” Tony matter-of-factly puts it. That’s also his excuse when he gets lost, so take it as it is.
I was extremely glad we took this route because we stopped in Memphis, TN at the Lorraine Motel. The motel is the famous site of where Martin Luther King Jr. was shot and killed on April 4, 1968. It has since been turned into a civil rights museum. Very surreal to be at a site of such an American historical significance. It being the day before the anniversary also added to the moment. We then ventured to Sun Studios of Elvis Presley and Johnny Cash fame. Only to be completed by Tony taking a wrong turn on a 1 way street, and he couldn’t give a sweet Christ who he offended. “Well I’ll be damned.”
This weekend is another pack one which starts on Friday as I wrestle Davey Vega at the St. Louis Anarchy show. Saturday I’ll fly to Philly for WXW’s United States tour for the highly anticipated re-re-match of Kyle O’Reilly and Adam Cole vs Zack Sabre Jr. and Marty Scrull. We tore it up in England and Germany, so we’re stoked to bring it to the US. Later that night I’ll compete in CZW’s Best of the Best tournament and my opening round contest will be myself vs Johnny Gargano AND Adam Cole in a 3 way dance. Versus Adam Cole you say? Interesting to see how this will play out.
On Sunday in New Jersey it’s another afternoon show with CZW versus Sami Callihan who is a tremendous fighter. And that night WXW to face Marty Scrull in an anticipated singles match.
Should be a wicked weekend of wrestling fun. I’ll have earned my cheat meal come Sunday night. I’ll post it if there’s some mad destruction, don’t judge me! Also, a massage will be in need come Monday, 5-7 matches in 3 days!