Delayed Onset Muscle Soreness...

Or D.O.M.S as it's known in the training world and how it's written up our wall of suffering. Today's workout went as follows:

D.O.M.S

KB Complex

Hanging Knee Raises

Ring Dips

Pull-Ups

Versaclimber :30

Reps: 20, 15, 10, 5 (Perform 20 reps of each exercise, 30 seconds on the Versaclimber, then start again with 15 reps, etc)

The Kettlebell Complex is what I get the most questions about but it's not really all that complicated. Essentially, it's 3 movements in one repetition: a Swing, immediately into a Snatch, drop the KB's down to your shoulders and perform a Thruster (or Push Press).

If you don't have access to Rings (www.ringtraining.com), you can do push-ups instead. Today, we substituted Dive Bombers for the guys that couldn't do Ring Dips.

All in all it was a pretty solid workout. One of the coaches from www.mmadevelopment.com came by to try things out and I think we're going to have a cadre of fighters come down to prepare for future events!

Read some of the recent blogs for substitutions on some of the exercises, give it a shot, and let me know how you do!

Train hard,

SCRAP