Killersheep's Log

8/27/07 PM - 90 minute yoga class

8/29/07 PM - 5 minutes warm up weighted jump rope
8x3 minute rounds, heavy bag skill training
2x3 minute rounds, defense against hooks training
2x3 minute rounds, punch-out drills
1 minute rest between all rounds
6x1 minute rounds, ankle stability (3 rounds each side)
No rest between rounds
5 minute cool down reclined bike
PM - 90 minute yoga class

I've been feeling sick this week, so I've cut out the day-time cardio so far

8/30/07 PM - 5 minutes jump rope (weighted) warm-up
Circuit
Leg Press
Knee Raises
Squats
Modified Russian Twists
Kettlebell Swings
Gattlin Lunges
Repeat 2 times for a total of 3 circuits
5 minute cool down reclined bike

8/31/07 PM - 5 minutes weighted jump rope warm up
Circuit
Pull-ups
Cable Flies
Tricep Overhead extension
Zott Curls
Shadow box with 5 lbs. 1 minute
Shadow box with 3 lbs. 1 minute
Shadow box no weight 1 minute
Repeat 2 times for a total of each circuit. Add a rest pause set for each exercise on each circuit.
Ankle stability on the wobble board. 6X1 minute rounds no rest (3 minutes on each side)
5 minute cool down reclined bike

9/1-3/07 am and pm - helped mother-in-law move

9/4/07 - PM - 5 minutes warm-up weighted jump rope
8x3 minute rounds heavy bag skills 1 minute rest between rounds
2x3 minute rounds defensive drills 1 minute rest between rounds
2x3 minute rounds punch-out drills
5 minute cool-down reclined bike.

9/5/07 - PM - 5 minutes warm-up weighted jump rope
Circuit rest-pause 2 sets
Leg Press
Lord of the abs
Squats
Gattlin Lunges
Knee Raises
Kettlebell Swings
Close Circuit
Repeat twice for a total of 3 circuits.
Ankle stability on wobble board to failure 3 times on each side
cool down reclined bike 5 minutes
stretch
PM - yoga 90 minute class

9/7/7 PM - Weighted jump rope warm-up 5 minutes
Circuit rest-pause 3 sets
Pull-ups
Cable Flies (each set change angle)
Overhead cable tricep extensions
Zott Curls on stabiliy mats
Shadow box declining weighted sets
Closed Circuit
Repeat for 2 total circuits.
Ankle stability on wobble board to failure 3 times each side
5 minute cool down - reclined bike
stretch

9/10/07 - PM - yoga 90 minutes

Stopped training?