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Old 06-01-2010, 06:33 PM   #14 (permalink)
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
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Tue 6/1 - Circuit Training & Conditioning

5 min of warm-up cardio @ 6mph 1% incline on the treadmill

60 seconds to complete each set - Rest with remaining time and then repeat [4 Sets]
-Plyo Push Up x 15
-Chin up x 10 (Last set 15 sec hang)
-Squat x 15

Barbell Workout - Perform all exercises one after the other for a count of 10 or 30 seconds total. Repeat after 30 seconds rest. (Weight 65lbs)

A: Upright Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

B: Bent Row
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

C: Romanian Dead Lift
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

D: Squat and Shoulder Press
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

E: Good Mornings
10 x 65lbs
10 x 65lbs
10 x 65lbs
12 x 45lbs
12 x 45lbs

F: Reverse Curl
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 45lbs
10 x 45lbs

G: Box Jump
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight

5 minutes rest

Internal/External Shoulder Cable Rotations
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)
15 x 10lbs (Internal and External per shoulder)

1 min rest

Hammer Strength Shoulder Press
15 x 25lbs
12 x 50lbs
12 x 50lbs

1 min rest

Planks w/ resistance from trainer
1 - 1.5 minutes
2 - 1.5 minutes
3 - 1 minute

10 minutes rest

An hour of heavy bag work and core training including bosu ball crunches, medicine ball twists, heavy bag situps(wrap legs around heavy bag and do situps doing alternating elbow strikes per situp), exercise ball lower back raises.


Tonight an hour of MMA at the TKD Academy/Gym @ 1800-1930 (Will post details after the training)
Details:
First 30 minutes was cardio and conditioning all body weight exercises. The following hour was all Muay Thai and the last hour was BJJ. Overall not a bad first class the Academy had and I can see it going great places. I look forward to some free sparring in the class in a few days!
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