I basically want to become an enlightened, humble MMA meathead.

Training Goals:

Outcome Goals

• Fix Back & Neck (make them less, painfully stiff)
• Fix Golfer’s Elbow – so it’s not constantly painful
• Improve Left Hip mobility so I can do a left high kick/roundhouse
• Improve Cardio (not sure of precise goal on this yet, will update)
• Complete 10 Full Range Front Squats with a pause at the bottom with 80kg
• Complete 10 Full Range Reps on Dummbbell Bench Press with 46kg
• ‘Keep in touch’ with MMA (currently prioritising sorting my neck, back & spending time with the family but don’t want to drift away completely from the sport)

–Complete/Achieve by July 1st–

Process Goals

• 30 minutes of yoga every day & 2 yoga classes per week (1 can be via youtube)
• 10 minutes of foam rolling every day 
• Watch TV in Paleo squat or Cobra position
• Use trigger point techniques & stretch left hip every day
• Ice elbow every night & avoid press ups & barbell bench press
• Complete 3 sets of squats with kettlebell at home each week + 3 sets at the gym

MMA

• Complete official Griffiths MMA circuit once per week (get up techniques, chest 2 chest sweeps, triangles/ab exercise, Wrestling clinch to double-leg, over/under technique, side-control escapes, mount escapes). Try with 5kg vest.
• Practice boxing southpaw – 1 round per day at least
• Attend either Thai Boxing or a Grappling class at least once per month

Also be mindful in work more – focus on tasks as a form of meditation (kind of)

At some point I also need to fix my IBS once & for all…it’s a million times better but still think it’s the limiting factor in my recovery (leaky gut = inflammation)

Home Workout 1 

• Sumo Squats – Tabata interval with 8kg kettlebell
• Resistance Band Military Press x 2
• Bridge Presses x 2
• Kettlebell push press x 2
• Overhead lunges x 2 (for mobility as well as strength)
• Bulgarian split squats x 1 on each leg

Home Workout 2

MMA Circuit:
– Chest 2 chest sweeps
– Triangles
– Get Ups
– Sit Throughs
– Over/under technique
– Double Legs
– Sprawl Counter
– Front Kicks
– Side Kicks

Gym Workout

• Cardio of some description
• Military Press x 2
• Dumbbell Bench Press x 3
• Front Squats x 3
• One Arm Row x 2