15 APR: Standup training

  1. Jump rope: 2 x 3min rounds /30sec rest
  2. Shadow box: 2 x 3min rounds /30sec rest
  3. Heavy bag partner drills:
    A guy came over to train, so we would alternate a few seconds to a minute at a time:
    - jabs; jab - cross; jab - cross - hook; just hooks; etc.
    - round kicks; lead kicks; knees
    total time: about 20 minutes
  4. burn-out drills: 2 x 1min on / 30sec rest
    "coach" calls the combo and the trainee does it as fast as possible and continuously till the next call.

Comments

Post a Comment

Popular posts from this blog

10 FEB: WOD+Plus

Today's CrossFit workout was: Deadlift: 1-1-1-1-1-1-1 I did: 5 mins on treadmill Deadlift: 135 x 10; 225 x 5; 275 x 1; 285 x 1; 295 x 1; 305 x 1; 315 x 1; 325 x 1; 335 x 1; 345 x 1 Superset 1: a) Kipping Pullups: 6, 6, 5 b) Woodchopper: 100 x 10each, 10each, 10each Superset2: a) Peck deck fly: 100 x 10; 110 x 10; 120 x 6 b) Peck Deck rear delt fly: 100 x 10; 110 x 10; 120 x 6
Read more

best shape of my life!!!

I've been consistent.  I've been dedicated.  I've worked through some difficult scheduling challenges and personal tumult.  The thing is, you just block out the crap long enough to do what needs to get done.  Then when you carve out some quiet time, you face the demons and evict them from your mind. I've been working as hard to overcome the thought patterns that sabotage me. I'm continuing to invest in my spiritual growth and it is paying dividends.  I'm seeing the fruit of my labors in my professional, physical, financial, and personal life. It  brings it back to a realization I had a few years ago.   When my plans & goals are devised to glorify myself, I fail.  When they are devised to glorify God, I succeed. Right now I'm 198-203 lbs, depending on the day, and have a 32" waist and 17" arms.  I'm as fit as I was when I competed in fighting at 185 pounds.  When I lose the final 5 pounds of fat, I'll FINALLY be satisfied with w...
Read more

Today's Old School lifting

We burned 800 calories in 45 minutes doing simple, straight-forward work, with short rest intervals. Vertical push/pull superset a. overhead press: 85x10; 95x10; 115x10; 125x11 b. Pullup: bodyweight x 6,7,8,8 Flat back goodmorning: 125x10; 135x10; 145x10; 155x10 Arms superset: a. barbell curls: 95x7, 10, 10, 10, 7 b. skull crushers: 55x15; 60x12; 70x10; 80x10, 10 That's it.  Nothing fancy.  Just hard work on basic lifts.  Friday is our day to try out all the crazy conditioning plans. 
Read more