A Sample week(last week) I work 11-6, and have class 10-2 and 11-3 weds and Fri. so my workouts are all broken down into morning and night based around that
before work(9am) - 3x5 rounds of heavy bag before work(all strikes), 210x10x3 deadlift(i need more weight plates)
After work (7pm)
cardio/conditioning with burpees, plyometric pushups, regular ab workouts, then i head to the gym and do tabata cardio, intervals, and just lots of high intensity crap
tuesday - an easy strength day
Gym(9am) - Lats, triceps, hamstrings
No-gi grappling class at night
Gym(8am) - chest, biceps, grip, tabata drills on stationary bike
night - about 50 mins kick boxing drills/sparring with friends(great fun and great workout)
thursday - same as monday
friday - morning - 3x5 min rounds of intense cardio - tire slams(15x), sledge hammer strikes(10x each side), some workout where i lift my heavy bag from the ground to over my head and shift it to the other shoulder then slam it. 6x each side) sprint across my yard bear hugging heavy bag. side jumps over bag untill 5 mins runs out. differs each round a little bit with variations of each workout and in different order.
night - light jog, one mile away from car in soft sand one mile return on boardwalk
Sat - full body routine in gym. bench, lats, back, shoulders, squats and leg presses.
sun - usually off. will rotate days off to a day during the week so it doesnt become a boring weekly routine
Last edited by Qwertty; 03-26-2010 at 12:53 AM.