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Recent training log for this week, June 29- July 3

July 1, 2010 on 12:51 pm | In Strength/Cross training | No Comments

Tuesday-
morning: Yang long form- slow and relaxed
afternoon: track workout- mile run, stretching, 3 circuit rounds: (squats, running, burpies, etc). 8 wind sprints, abs, etc.

Wednesday-
morning: 400m running,
hand weight boxing set: punches, double punches, flys, raises, military press, tricepts, etc.
400m running.
afternoon: rest day

Thursday-
morning:
Cross fit: jump rope, 20 push ups, jump ropes, 20 sit ups, jump rope, 20 medicine ball squats,
jump rope, 100 resistance band speed punches, jump rope, 20 push ups, jump rope, 40 sit ups, jump rope.
wod: 5x- 7 pull ups, 14 kettle bell (28 kg) sdhp (sumo deadlift high pulls), 21 kettle bell snatches (16kg).
running 400m.

Afternoon-
Yang long form 2x with speed variation,
circle walking with palm strikes,
Muay thai shadow box- speed kicks and knees,
speed shadow boxing.
qigong warm-down.

Friday-
running- 400m w/ road work: rail step punching, shadowboxing.
40 body weight tricept dips
3 min. round heavy bag (boxing)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
running- 400m w/ road work: rail step punching, shadowboxing.
50 sit ups
20 push ups
50 sit ups
20 medicine ball squat throws
50 sit ups
10 hindu push ups
20 hindu squats
50 situps
10 dislocates
10 toe touches
sampson stretch with bar
running- 400m w/ road work: rail step punching, shadowboxing.

Saturday- cross fit
400m run
5x 1 minute work 30 sec rest each exercise. fight gone bad style.
-push press- 65lb.
-sledgehammer vs tire
-box jumps
-wall balls
-double unders
-ball slams
-planks