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post #47 of (permalink) Old 06-17-2010, 10:19 PM Thread Starter
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
6/16 - Cardio, Core and Heavy Bag

Hit the cardio pretty hard today!


Treadmill Run
5 minutes @ 5mph > 5 minutes @ 7mph > 5 minutes @ 9mph

2 minute cooldown

Treadmill Hill Climb
15 minute run @ Difficulty 15 of 20 (Incline gradually changed from 5% -> 10% -> 5%)

5 minute cooldown

Core Body Domination + Semi Cardio - 1310-1340

Small core body circuit. Six stations, 1.5 minutes per station (3x per station)

Station A: Decline Bench Medicine Ball Sit-ups (15lb Medicine Ball)

Station B: Standing Explosive Torso Twists (35lb Plate)

Station C: Hanging Leg Raises

Station D: Heavy Bag Sit-ups

Station E: Cable Crunches (50lbs)

Station F: Mountain Climbers


Standup Heavy Bag Drills - Mix of Boxing, Muay Thai, and TKD
All hits with full power and 10oz gloves...
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