Easy Day

Had the Day Off but since I am leaving soon I only did half the leg workout and its wet outside. No bueno!

A.M

warmup: 200 kicks(front, side, roundhouse)

1. Dead Lift: 135lbs x 20, 205lbs x 8, 255lbs x 4, 255lbs x 4
2. Power Clings: 135lbs x 6 for 2 sets
3. Push Jerks: 135lbs x 10 for 2 sets
4. Back Squat: 135lbs x 20 for 2 sets

Done!!!!

New PR but...

5:45am call time today. 13hr Long and Slow day. Got back to the hotel at 6:50pm. Felt really tired and sluggish today even after having 3 days without working out. Either my eating sucked or the smog and crappy air. Who knows!

P.M:

Plyos:

10secs on and 30secs rest:
1. Small Ankle Hops x 2
2. Big Ankle Hops x 2
3. Jack Hammer
4. Jacker Hammer w/ 8 squat jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 squat jumps
7. Ski Jumps
8. Ski Jumps w/ 8 squat jumps
9. Single Leg hops touching butt x 8 for 2 sets on each leg
10. Single Leg hops touching chest x 8 for 2 sets on each leg
11. Squat Jumps x 8 for 4 sets
12. Lunge Jumps x 8 for 4 sets

Rest 3 min

1. Depth Jumps x 10 for 2 sets
2. Backward Depth Jumps x 10 for 2 sets
3. Step Ups x 8 for 2 sets
4. Single Leg Up Downs x 8 for 2 sets

Rest 3 min

1. High Skips x 6 for 4 sets
2. Bounds x 6 for 4 sets
3. Single Leg Bounds x 6 for 2 sets on each leg

Spring 40yards x 8 Rest for 1 min between each

Gym:

1. Dead Lift: 135lbs x 10, 225lbs x 4, 255lbs x 2, 295lbs x 1(New PR)
2. Power Clings: 135lbs x 6 for 2 sets
3. Push Jerks: 135lbs x 10 for 2 sets
4. Back Squat: 135lbs x 16, 225lbs x 4, 245lbs x 2, 245lbs x 2

NEW PR TODAY!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 20, 205lbs x 8, 205lbs x 8, 285lbs(PR!) x 2
Power Clings: Technique: 135lbs x 6, 135lbs x 6
Push Jerks: 135lbs x 10: 2 sets
Back Squat: 225lbs x 6: 4 sets


P.M:

Plyos:

10secs on and 30secs rest:
1. Small Ankle Flops x 2 sets
2. Big Ankle Flops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 Squat Jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 Squat Jumps
7. Ski Jumps
8. Ski Jumps w/ 8 Squat Jumps
9. Single Leg Hops touching Butt x 8 : 2 sets on each leg
10. Single Leg Hops touching Chest x 8: 2 sets on each leg
11. Squat Jumps x 8: 4 sets
12. Lunge Jumps x 8: 4 sets

Rest 3min

1. Depth Jumps x 10: 2 sets
2. Backward Depth Jumps x 10: 2 sets
3. Step Ups x 8: 2 sets
4. Single Leg Up Downs x 8: 2 sets on each leg

Rest 3min

1. High Skips x 6: 4 sets
2. Bounding x 6: 4 sets
3. Single Leg Bounds x 6: 4 sets

Sprint 50yards x 8: rest 1min between each one

Easy Day

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Pretty Muscles:

1. Dumbell Press: 50lbs x 10: 3 sets
2. Rev. Flys: 15lbs x 12 : 2 sets
3. Lateral Raises: 15lbs x 10: 2 sets
4. Front Raises: 20lbs x 10: 2 sets
5. Rows: 40lbs x 10: 2 sets

Chibata: 20secs on and 10secs rest for 8 rounds

1. Pullups
2. Situps
3. Pushup (12)

P.M:

Chibata: 20secs on and 10secs rest for 8 rounds
1. Towel Hang
2. Plank (45lbs)
3. Handstand

And Stronger!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 16: 2 sets and 255lbs x 4, 275lbs x 2
Power Cling: 135lbs x 4: 2 sets (focus on technique)
Push Jerk: 115lbs x 10: 2 sets
Back Squat: 135lbs x 20: 2sets and 225lbs x 6, 245lbs x 4

P.M: Parkour.ph Came Out for the Pain tonight!

Plyo (had to cut it short today due to time constraints)

Timer: 10secs on and 30secs off
1. Small Ankle Hops x 2 sets
2. Big Ankle Hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 big jumps
5. Alternating Jack Hammer
6. Alternating Jack Hammer w/ 8 big jumps
7. Ski Jumps
8. Ski Jumps w/ 8 big jumps
9. Single Leg Hops touching Butt x 8 jumps: 2 sets on each leg
10. Single Leg Hops touching Chest x 8 jumps: 2 sets on each leg
11. Squat Jumps x 8 jumps: 4 sets
12. Lunge Jumps x 8 jumps: 4 sets

Rest: 3min

1. Depth Jumps x 10: 2 sets
2. Backward Jump to Depth Jump x 10: 2 sets

Had to go!!! :(

Feeling Good!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x12, 205lbs x 6, 255lbs x 4, 275lbs(new PR!) x 3
Power Clings: 135lbs x 8, 155lbs x 4
Push Jerks: 115lbs x 10: 2 sets
Back Squat: 135lbs x 20: 2 sets and 225lbs x 6: 2 sets

P.M:

Plyos

10secs on 30secs off
1. Small Ankle Hops x 2 sets
2. Big Ankle Hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 big jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 big jumps
7. Ski Jumps
8. Ski Jumps w/ 8 big jumps
9. Single Leg Hops touching butt x 2 sets for each leg
10. Single Leg Hops touching chest x 2 sets for each leg
11. Squat Jumps x 8: 4 sets
12. Lunge Jumps x 8: 4 sets

Rest: 3min

1. Depth Jump: 18inches x 10: 2 sets
2. Backward Depth Jump to Rebound x 10: 2 sets
3. Step Ups x 8: 4 sets
4. Single Leg Up and Downs x 6: 2 sets on each leg

Rest: 3min

40 yard Sprints x 8: 1min rest between each one

Got Stronger Today!

A.M:

Warmup: 200kicks(front, side, roundhouse)

Chibata: 20sec on and 10sec rest for 8 rounds:

1. Towel Pullups
2. Exploding Pushups (finally did all 8 rounds w/ 8 pushup)
3. Lower Abs on Bosu Ball
4. Crunches on Bosu Ball 12lbs

Boxing: 15min

P.M:

Chibata: 20sec on and 10sec rest for 8 rounds:

1. Towel Hang
2. Plank w/ 45lbs
3. Handstand