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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
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
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.
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...
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
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
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
8-2
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
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
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.
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
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
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
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
8-13
4 rounds sparring