29 SEP: Weights and heavy bag

We did a really nice 3-movement circuit, repeated 3 times. I only went through the circuit twice, as my main workout is planned for 9/30.

Circuit:
a) 25lb medicine ball squat + overhead throw(AKA wallball): 15 reps
b) 20 lb dumbbell plank row: 10 reps
c) 95 lb jump shrug: 10 reps

After this we did heavy bag work, with emphasis on rotational movements, such as hooks, Thai round kick, and knee to liver

3 rounds: 2 min work, 5 minute rest*
*Normally there wouldn't be so much rest, but we had 3 people working on one heavy bag.

Comments

plieb said…
Does "knee to liver" mean you only used your left knee? Or did you run around the back side of the bag to knee it in the liver with your other knee? Maybe a bag has 2 livers. This sounds like a pretty good one, though.
September 30, 2008 at 6:26 PM
MMAdrian said…
You are such a spaz. How about calling it a "rotationally delivered knee to the side of your opponent or heavy bag using either knee"?
October 1, 2008 at 2:56 PM
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