My calves are still a little sore! Amazing. I might have to foam roll these bad boys today.
Took yesterday off since it was a travel day. Had a 90+ minute drive to the airport to catch an AM flight home. Even with the tropical storm rolling through the Carolinas, the area I was staying in was barely touched, despite the “eye” of the storm coming right through.
I’m back in my own basement, in my own “gym” and ready to kick some arse. Today is a reboot of day 1, speed MMA. Even though I was able to do the entire workout unimpeded in my hotel room, I was looking forward to doing it on my own turf. Quick side note – I won’t miss the smell of my hotel carpet – every notice that hotel carpet smells musty Anyway, having some familiarity with the sequences, I wanted to see if I could speed up the cadence, while at the same time keeping form.
I also had my mirror in front of me, so I pretended I was fighting myself with each move. Its true – when you have a target to focus on, you can go harder and faster. I really focused on turning into my punches and trying to make them impactful. This certainly increased the intensity of the workout. My advice – punch like you mean it – your workout will be better.
Since you get to do each skill move twice per round, though its not prescribed, I switched my footwork and practiced the skills from my non-dominant side for the 2nd time through. I don’t know why they didn’t program this in as a modifier, but they should have. Learning the combos from your non-dominant side tickles your brain in a completely different manner. I’ll be sure to mix this in as I keep going.
To finish today’s session, I decided to squeeze some back work in (might as well follow my own advice, right???). Rather than hit the pull ups, I decided to knock out 3 sets of max rep inverted rows. Wow – has my muscle endurance on this move cratered. I used to be able to do 3 sets of 30 a couple years ago. My sets went: 24, 16, 12. I may want to work these back into my back regiment rather than just focusing on pull ups. Being the curious little monkey that I am, I decided to see if there is an article that talks about the inverted row and pull up working in harmony for a well rounded back regiment. Lo and behold, there is. Please check out this link courtesy of Redefining Strength.
I finished out the day with a nice 10 minute meditation session. In case you are curious, I am a fan of the meditation sessions on the Beachbody On Demand app. BB is getting that plug for free since I’m not a Beachbody coach – I’m just a dude who thinks they have a great suite of workouts.