Fight

JAN

14

Friday


Jeremy Horn's Elite Fight Night:


Friday Night Fights
St Paul's Church, Lower Manhattan, Columbus Circle

Workout:
Row 5 minutes @ easy pace
Row 5 minutes with each minute progressively harder:
Start at 2:05/500m pace finish at 1:45/500m pace
Then:
DB Complex for speed (so use light-ish DBs)
Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Curl
6x of each for as many rounds as possible in 2 minutes
Three sets, rest 1 minute between sets
Then:
Overhead Squat +
Ring Push-up (feet same height as hands)
30-20-10 reps of each (OHS @ 75# for 30x and 20x, then @ 95# for 10x)
Then:
30 seconds Full Moon (right) @ 17# or 26# Bulgarian Bag +
30 seconds Full Moon (left) @ 17# or 26# Bulgarian Bag +
60 seconds Clean to behind neck & Squat @ 37# Bulgarian Bag +
2x15m KB Bear Crawl @ 2x60# or 2x70# KBs
Four sets, rest plenty between sets
Then:
Cool down


Notes:

Fight (Horn's):
Jennifer Raff: lost by TKO to a very tough opponent in the first round

Fight:
Alexis Asher meets Ashley Nichols in a Muay Thai bout

DB Complex, OHS, Ring Push, Bulgarian Bag, KB Crawl:
James, John, Damon, Chris, Jamie
Most of the guys were finishing 3 full rounds of the DB complex with loads between 2x10# and 2x20#. There was some confusion about the Curl since we never do them so I told the guys to think of it as the Carl, as in Weathers.





Clean the bag to catch behind the neck and let the momentum drive you into a Squat. A normal sandbag can be used for this as well.
Michael built an inspired set-up for the KB Bob & Weave: two bars placed parallel force the player to dip under, shift the feet, dip under and shift again, boosting the stability demands and making for a lot of squats.

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