8-28
3 rounds shadowboxing
3X circuit:
10 box jumps w/24 inch box
10 clap pushups
10 med. ball slams
10 sandbag high pulls
10 keg overhead presses (holy shit...)
10 shrugs w/ 16 kettlebell
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8-28
3 rounds shadowboxing
3X circuit:
10 box jumps w/24 inch box
10 clap pushups
10 med. ball slams
10 sandbag high pulls
10 keg overhead presses (holy shit...)
10 shrugs w/ 16 kettlebell
8-29
roadwork: 3.1 miles easy run
27:57 total, 9:01/mile
average heart rate: 161
maximum heart rate: 178
slowest ive ran in a long time, i fucked up my ankle playing floor hockey and then worked it over a bit more in the dodgeball semi-finals. its amazing how an injury makes your perceived effort so much higher...
200 crunches
200 side crunches
3X 30 second stomach vacuums
3X 15 squats
3X10 lunges (each leg)
8-30
3 rounds shadowboxing
3 rounds body bag
3 rounds double end bag
10 minutes jump rope
2Xcircuit:
10 burpees
10 sandbag highpulls
10 keg clean/press
8-31
roadwork: 3 mile easy run on track
22:38 total, 7:32/mile
9-1
roadwork: 4.33 mile tempo run
32:14 total, 7:26/mile
ran with a partner, ran a few stretches at well under 7 min. mile, and then slowed down for a bit.
9-4
roadwork:3.3 mile easy run
27:24 total, 8:18/mile
10 minute jump rope
3 rounds double end bag
3 rounds shadowboxing
3 rounds angle pad on wall
3 rounds body bag
3 rounds heavy bag
circuit: 3X w/1 minute breaks
10 keg clean/press
10 push-ups
10 sandbag high pulls
10 one arm sanbag cleans
9-5
6X50 crunches
4X50 side crunches
10X10 pushups
4X20 squats
4X10 lunges each leg
4X25 calf raises
9-7
3 rounds mitts
3X circuit
10 burpees
5 sandbag highpulls/clean-toss/box jump
10 med. ball slams
10 keg clean/press
9-8
roadwork: 1.5 mile speed session
.25 mile warm up
2X100 meters high knees
2X100 meters skipping
1 mile @ 6:10
max heart rate: 189
9-9
10 minute jump rope
1 round double end bag
1 round shadowboxing
7 rounds mitts
9-10
roadwork: 3 mile easy run
23:54 total, 7:59/mile
300 crunches
200 side crunches
9-11
roadwork: 3 mile speed/tempo session
800 meter warm up @ 4:52
1600 meters @ 6:02
2400 meter cool down @15:37
10 minute jump rope
3 rounds shadowboxing
3 rounds double end bag
3 rounds heavy bag
3 rounds speed bag
3X circuit
10 sandbag high pulls
10 sandbag one arm clean/toss (5 each arm)
10 keg clean/press
30 second breaks
9-12
roadwork: 1 mile rest/recovery day
8:07 for the mile
2 100 meter races after that
tried to take it kinda easy
9-13
10 minute jump rope
3 rounds shadowboxing
3 rounds angle pad on wall
3 rounds double end bag
1 round on body bag
300 crunches
2X25 pushups
2X25 squats
2X25 lunges (each side)
2X25 rear kick backs (each side)
9-14
roadwork: 3 mile easy run
23:31 total, 7:50/mile
9-16
10 minute jump rope
3 rounds HARD sparring
9-17
roadwork: 3 mile easy run
23:19 total, 7:47/mile
9-18
10 minutes jump rope
4 rounds shadowboxing
4 rounds heavybag
4 rounds speedbag
4 rounds body bag
4 rounds double end bag
3X10 clean and press with keg
3X10 one arm row/slam with the sandbag (30 each arm)
200 crunches
200 side crunches
5X10 pushups
5X10 squats
2X25 rear leg kick outs (each leg)
9-19
10 minute jump rope
3 rounds shadowboxing
3 rounds heavy bag
3 rounds body bag
3 rounds angle pad on wall
4 rounds double end bag
3X10 clean/press w/keg
10 sandbag high pulls/clean/toss/ box jump
9-20
roadwork: 3 mile fartlek on treadmill
23 minutes total, 7:40/mile
this actually worked better than i anticipated it would. very random, very taxing.
3 rounds shadowboxing
3 rounds speed bag
3 rounds double end bag
9-23
7 rounds sparring w/ 1 smaller, 1 my size, and 1 bigger...
9-25
roadwork: 3 mile speed session
400 meter warm up
5 400 meter repeats between 81 and 85 seconds with 60 second breaks
400 meter jog
3 400 meter repeats between 81 and 89 seconds with 60 second breaks
800 meter jog
3 rounds heavy bag
3 rounds body bag
3 rounds double end bag
3 rounds speed bag
2 rounds slip bag
7 rounds shadowboxing
2 rounds mitts
10 minute jump rope
3X 10 clean/press w/ keg
9-26
3 rounds heavy bag
12 rounds shadowboxing
10 minute jump rope
2X circuit w/ one minute break
10 burpees
10 clean/press w/keg
10 sandbag high pulls
10 tricep press with kettlebell
9-27
3 rounds heavy bag
3 rounds body bag
7 rounds shadowboxing
7 rounds slip bag
3 rounds speedbag
10 minute jump rope
9-29
4 rounds heavy bag
3 rounds body bag
3 rounds slip rope
4 rounds shadowboxing
3 rounds speedbag
i changed how i throw uppercuts...my back hurts like hell right now because of it.
10-1
roadwork: 3 mile speed session
3X800m: 3:20-3:25 per repeat
400 meter jogs between
total time: 25:27
avg heart rate: 155
max heart rate: 183
for whatever reasons i havent run in six days...now i realize i cant do that...gotta go back to the drawing board here, this was S***.
300 crunches
200 side crunches
5X20 pushups
4X25 squats
10-2
roadwork: 3 mile easy run
treadmill: 26 minutes
4 rounds body bag
1 round slip bag
3 rounds shadowboxing
200 crunches
100 side crunches
5X20 pushups
5X20 squats
3X10 lunges (each leg)
i think i am coming down with something, my energy levels are complete crap the past couple of days and i can think of no other reason.
10-3
roadwork: 4 mile speed session
34:30 minutes total
8X400 meters at 6 minutes a mile
400 meter jog breaks
intervals on a treadmill are pretty good, if only the damn thing went a little bit faster.
3 rounds body bag
3 rounds heavy bag
3 rounds speed bag
3 rounds double end bag
3 rounds shadowboxing
You missed several days running, maybe it's in your mind, you know 'if you think you're tired you feel tired' kind of thing. Anyway, keep it up, you're training much harder than I am, I'll try to keep up with you as motivation ;).Quote:
Originally Posted by spaceballwon
10-4
400 crunches
200 side crunches
50 supermans
2X20 pushups, long and form focused...
2X20 squats
2X10 lunges (each leg)
10-5
10 minute jump rope
3 rounds body bag
3 rounds speed bag
3 rounds shadowboxing
2 rounds double end bag
10-7
roadwork: 2 mile speed session
8X200 meter sprints w/200 meter rests
10-8
roadwork: 1.5 mile easy run
felt like shit and got stung by a bee...brutal. 11:30
10-9
roadwork: 4 mile speed session on treadmill
.5 mile warm up
5X .5 miles at 9.2-10 mph
.25 mile rests in between
took about 35.5 minutes total
3 rounds shadowboxing
3 rounds speedbag
3 rounds heavybag
10X10 pushups at varying degrees
300 crunches
200 side crunches
2X10 squats
2X10 lunges (each leg)
10-11
roadwork: 3.15 mile speed session
8X.25 miles at 10 mph w/ varying jog/walk breaks in between
6 rounds heavy bag
3 rounds speed bag
6 rounds double end bag
3 round shadowboxing
4 rounds punch mitts
10-12
slipped in the gym on the way to work for a few minutes
3 rounds speed bag
3 rounds heavy bag- nothing but hard, hard body combinations.
10-13
roadwork: 1.5 mile speed session
6X200 meter sprints w/200 meter jog/walks as rest.
10-14
roadwork: 4.56 mile easy run
38:09 total, 8:22/mile
avg. heart rate:169
max. heart rate:184
3 rounds speed bag
3 rounds heavy bag
2 rounds angle pad on wall
3 rounds shadowboxing
3 rounds double end bag
10 minute jump rope
10-15
10 minute jump rope
3 rounds speed bag
3 rounds slip rope
3 rounds shadowboxing
3 rounds double end bag
3 rounds heavy bag
2X circuit
10 burpees
10 sand bag high pulls
10 keg clean/press
10 med. ball slams
10-16
roadwork: 4.5 mile speed session
6X.5 mile repeats at 9-10 mph
.25-.50 walk jog rests
treadmill again.
8 rounds mitts