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Thread: spaceballog

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  1. #16
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    Default Re: spaceballog

    7-24
    2 rounds shadowboxing
    2 rounds mitts
    4 rounds good sparring w/ 2 very different fighters.

    roadwork: Speed session
    2.75 miles total
    1600 meter: 7:15
    800 meter: 3:16
    400 meter jog
    400 meter: 1:19
    200 meter: 0:36
    100 meter: 0:15
    100 meter: 0:16
    200 meter: 0:38
    400 meter: 1:20

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    Default Re: spaceballog

    7-25-tried to take a day off but i couldnt bring myself to do it
    300 crunches
    200 side crunches
    50 leg scissors (side to side)
    25X 5 second superman
    11X10 push ups
    3X10 squats
    3X10 lunges w/each leg
    3X15 calf raises
    2X25 rear leg kickouts w/each leg
    4X5 pullups


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    Default Re: spaceballog

    7-26
    roadwork: 3.5 mile easy run
    25:39 total, 7:19/mile
    172 avg heart rate
    189 max heart rate
    same route as last time, felt a bit better this time around. hills were a bit more forgiving, though my heart rate still hit 189, which is unusually high for me.

  4. #19
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    Default Re: spaceballog

    7-27
    10 minute jump rope
    3 rounds shadowboxing
    3 rounds punch mitts
    3X10 shrugs w/ 24 kettlebell
    2X10 side bends w/32 kettlebell

    3X circuit:
    5 burpees
    5 med. ball slams
    5 sanbag high pulls
    5 sand bag clean/press/toss over plyo box, jump to otherside, repeat...

  5. #20
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    Default Re: spaceballog

    7-28
    roadwork: 3.5 mile easy run
    27:49 total, 7:57/mile

    300 crunches
    200 side crunches
    50 leg scissors
    25X 5 second supermans
    25, 15, 10, 55 pushups

  6. #21
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    Default Re: spaceballog

    7-31
    roadwork: 3.5 mile tempo run
    .25 mile warm up
    3 miles at 20:57, 6:59/mile
    .25 mile cool down
    avg. heart rate: 171
    max. heart rate: 181

    3 rounds shadowboxing
    3 rounds angle pad on the wall
    3 rounds double end bag
    3X10 shrugs w/ 24 kettlebell
    3X10 side bends w/32 kettlebell
    3X10 tricep extensions w/12 kettlebell
    4X5 pull ups

    3X circuit:
    5 medicine ball slams
    5 sandbag high pulls
    5 sandbag clean/toss over plyo box/jump over plyo box

  7. #22
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    Default Re: spaceballog

    8-1
    Roadwork: 4.5 mile easy run
    38:24 total, 8:32/mile
    avg heart rate: 160
    max heart rate: 175

    300 crunches
    200 side crunches
    50 leg scissors
    25X 5 second supermans

  8. #23
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    Default Re: spaceballog

    8-2
    Roadwork: 2 mile speed session
    20 minutes total
    800 meter warm up
    4X 400 meter repeats at: 1:23, 1:29, 1:25, 1:29 w/ 1 minute rests
    4X 100 meter repeats at: :16, :18, :18, :19 w/20 second rests
    400 meter cool down

    250 crunches
    200 side crunches
    3X 20 squats
    3X 20 pushups
    3X 20 calf raises
    3X 20 lunges


  9. #24
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    Default Re: spaceballog

    8-3
    4 rounds sparring
    3 rounds angle pad on the wall
    2 rounds shadowboxing

    Circuit: good thing about this one is it took just over 3 minutes so i could still work off the bell with it.
    3 times w/ 30 second breaks
    10X medicine ball slams
    10X box hops
    10X sanbag highpulls
    10X sandbag clean/toss over box/box jump
    10X shrugs w/ 16 kettlebell
    5X pull ups

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    Default Re: spaceballog

    8-4
    roadwork: 3.5 mile easy run
    25:53 total, 7:23/mile
    no heart rate monitor today, i assume it wouldnt have been good though, it was well over 90 degrees and i had to run right in the middle of the day.

    that was then, this is now:
    i did nothing sunday, and nothing so far monday due to severe headache...at this point i feel nothing but shame for taking two days off in a row. unacceptable.

  11. #26
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    Default Re: spaceballog

    8-7
    10 minute jump rope
    3 rounds shadowboxing
    3 rounds angle pad on the wall
    3 rounds double end bag

    3X circuit:
    10 burpees
    10 medicine ball slams
    10 sandbag high pulls
    10 sandbag clean/toss/box jump
    10 shrugs w/16 kettlebell

    .5 mile cool down on treadmill, about 3.5 minutes

    roadwork: 1.5 mile speed session
    1X 1600m @ 6:45
    8X 100m @ sub-20 seconds with sub-20 second break

  12. #27
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    Default Re: spaceballog


    8-9
    Roadwork: 4.4 miles split into 3 sections because of heat and time constraints
    1.8 miles
    1.54 miles
    1.02 miles
    all around 7:00 mile pace, no watch but ive gotten to where i can tell my pace from my exertion.

    4 rounds sparring early in the morning. got up at 9:15, was getting punched by 9:30 and i actually did pretty decent for that consideration.

    300 crunches
    200 side crunches

  13. #28
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    Default Re: spaceballog

    8-10
    roadwork: 3.5 mile easy run
    26:52 total, 7:40 per mile
    164 avg heart rate, 189 max heart rate

    3 rounds shadowboxing
    3 rounds heavy bag
    1 round angle pad on wall

    3X circuit:
    10 medicine ball slams
    10 sandbag high pulls
    10 sandbag clean, toss over box, jump over, repeat...
    10 shrugs w/16 kettlebell
    10 squats
    10 lunges per leg
    20 pushups
    10 pull ups

  14. #29
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    Default Re: spaceballog

    8-12
    roadwork: 2.5 mile easy run

    2 rounds shadowboxing
    1 round sparring (i dont know why we only did one round, kinda lame)
    2 rounds heavy bag
    2 rounds angle pad

    2x circuit:
    10 burpees
    10 sandbag high pulls
    10 sandbag clean, toss, box jump
    10 pull ups
    10 shrugs w/16 kettlebell


  15. #30
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    Default Re: spaceballog

    8-13
    4 rounds sparring

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