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post #6 of (permalink) Old 05-19-2010, 09:04 PM Thread Starter
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
                     
Wed - 3 Hour Workout

Hour 1:

Small MMA Circuit

A. Heavy Bag Drills
B. Standup Bag Drills
C. Plyometrics
D. Heavy Bag on Mat Drills
E. Crunches
F. Pushups

Hour 2:

Cardio - Exercise Bike
16.86mi - 53:36 - 433 Calories Burned

Hour 3:

Heavy Bag Drills for 30 min

Heavy V-Squats
Set 1: 6 x 475lbs
Set 2: 10 x 475lbs

Medicine Ball [12lb] Jump Squats for 10 min

Heavy Calves
Set 1: 6 x 385lbs
Set 2: 10 x 385lbs
Set 3: 6 x 385lbs

Decline Crunches w/ 15lb Medicine Ball for 5 min
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