HeavyBag Workout

3 x 3 minute skill emphasis rounds, light but more technical. Moving around working on footwork : 1 minute rests

6 x 1 minute power boxing rounds, working on individual combinations for the duration of each minute, each combo is thrown with bad intentions : 30 second rests

9 x 15 second punch out drill: 1-2-1-2-1-2.... : 45 second rests

Tuesday

Back Squats: 80% x 3 x 5

90kg x 3 x 5

Snatch Deadlifts: 105% x 2 x 2

77,5kg x 2 x 2

Push Press: 75% x 5 x 5

65kg x 5 x 3 - 62,5kg(5) - 60kg(5)

5 Rounds of:

a. Front Lever Tuck, 10 seconds

b. Planche Hold, knees on elbows, 10 seconds

Day 1 of New Cycle

Clean & Jerk - Heavy Single: 85% x 1 x 3 sets

40kg - 60kg - 70kg - 80kg - 90kg - 75kg x 1 x 3sets

Snatch - Heavy Single; 85% x 1 x 3

45kg - 60kg -70kg - 75kg - 62,5kg x 1 x 3

3 rounds of:

a. 1 rope climb, arms only, ~15ft.

b. 25lb DB, Ghd Sit-ups, 10 reps

TOPs Pulls

C&J, OH Squats, FL/PLHE

Power Clean and Push Jerk, from the low hang, 3 x 6 sets

65kg x 6 sets

Overhead Squats

30kg(5) - 40kg(5) - 45kg(11)

5 Rounds of:

TOPs pulls : 5 x 5

Planche Hold, knees on elbows, 10 seconds x 5 sets

Stuff

Ia. Press 5 x 3 sets

40kg(5) - 60kg (5) - 60kg (4)

Ib. Back Squats

40kg (10) - 60 kg (10) - 107,5 kg (8) Failed to get 20

3 Rounds of:

a. HSPUs, facing wall: max effort x 3 (13 - 11 -9)

b. Rope Ascents, 3 x 3 , with legs

c. L-sits: (15 seconds on/15 seconds off x 4) 3

Shit ! I wasn't able to hit my squats today. Wow. What a blow to my ego. Got to regroup and get it on Thursday. I suspect it was the cumlination of a massive alcohol overdose on new year's plus going to bed late the night before. I was a little out of it from the beginning of the day.

Sunday Heavy Bag Workout

Skill Emphasis 3 x 3min rounds, 1 min rest

Power Boxing 6 x 1 min rounds, 30 s rest

1-2-2-3

1-2-2-3

1-2-3

1-2-3-3

2-3-3-2

2-3-3-2

Punchout Drills 8 x 15 seconds, 45 s rest
1-2-1-2-1-2-1-2.....