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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