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Old 04-17-2007, 10:49 PM   #22 (permalink)
wukkadb
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Tuesday April 17th

Abs/Core Training

Cable Hip Abductions 2x12(each leg)
Captains chair leg raises 3x15,12,10
Muay Thai Knees on Cable 2x15(each knee)
Hanging knee raises 3x10
Gripper machine 100x2x12
Cable "treechops" 3x10(each side)
Cable crunches 1x35

Conditioning

Speed bag - 3 minutes
30 second break
Kicks to heavy bag (5 right, 5 left, etc) - 3 minutes
30 second break
Left jab, right hand, right kick to heavy bag - 3 minutes
30 second break
Jumprope - 3 minute
30 second break
Speed bag - 3 minutes
30 second break
Kicks to heavy bag - 3 minutes

[5 minute break]

Treadmill run (speed 8.0) - 3 minutes
1 min break
Burpees - 3 minutes (these ****ing killed me)

[3 minute break]

Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes
30 sec break
Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes
30 sec break
Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes

I'm pretty sure that's it, I may have missed one thing or another, idono. However, my conditioning is getting really better, the burpees were rough though. I'm going to start doing them 2 times a week from now on.
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Last edited by wukkadb : 04-18-2007 at 01:33 AM.
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