8/9 - Core, Stand Up & BJJ
1400-1630
1 - Treadmill Run
a. 30 minute run, 7mph, 10% incline... Kicked my ass!
2A - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight
2B - Russian Twists w/ 15lb Medicine Ball (Per Side)
a. 50 x 15lbs
b. 50 x 15lbs
c. 50 x 15lbs
d. 50 x 15lbs
2C - Decline Bench Situps
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight
2D - Cable Wood Choppers High>Low
a. 30 x 50lbs
b. 30 x 50lbs
c. 30 x 50lbs
d. 30 x 50lbs
2E - Bosu Ball + Medicine Ball Plank
a. 3 minutes
b. 3 minutes
c. 3 minutes
d. 3 minutes
2F - Cable Crunch
a. 15 x 75lbs
b. 15 x 75lbs
c. 15 x 75lbs
d. 15 x 75lbs
2G - Dumbbell Side Bends (Per Side)
a. 12 x 70lbs
b. 12 x 70lbs
c. 12 x 70lbs
d. 12 x 70lbs
2H - Good Mornings
a. 30 x 45lbs
b. 30 x 45lbs
c. 30 x 45lbs
d. 30 x 45lbs
3 - Muay Thai Heavy Bag Drills
a. Worked on Jabs, Crosses, Clinch Knees & Elbows mostly and then leg kicks...
I was pretty worn out after all of that and in about an hour I am heading to BJJ for a few hours!
"A pint of sweat, saves a gallon of blood." - General George Patton