Congratulations to Stephen Clark!! Stephen completed his first full Ironman (not to mention his first marathon) last night in Chattanooga, TN. Coming in at 13 hours and 8 minutes, he still wanted to know what the workout would be today. An outstanding performance by an outstanding athlete!

Check out Annie featured on mma-insider.com! Q: There’s been a lot of debate since the latest season of Ultimate Fighter began about the role of “sexiness” in WMMA. What’s your take on the women’s division and the way it’s perceived?

Annie: I think the “sexiness” thing is ridiculous… women are held to an incredibly high standard. We have to be smart, we have to be athletic, talented fighters, and we have to be pretty and sexy too??? This standard is crazy. I think the only thing a female fighter should be concerned with is her athletic talent and fighting ability–Her training. We work incredibly hard to be respected as athletes, I want people to see me as a fighter, not as some kind of “sex symbol.” We’re beautiful female athletes because we’re powerful and trained. We’re athletes and hopefully role models for young girls everywhere.

Warmup
Jump Rope 3 Minutes

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Pike Stretch

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats
3 minutes Pike Stretch

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Pike Stretch

Conditioning
“Ender”
10 Minutes AMRAP
Levels 3/4
7 Squat Clean Thrusters (level 4 – 105/75, level 3 – 95/65)
21 Double Unders

Level 2
7 Double Kettlebell Swings
7 Double Kettlebell Thrusters
100 Single Unders

Level 0/1
7 Single KB Swings R/L
7 Single KB Thrusters R/L
100 Single Unders