Basic Rings Strength 1.wmv

Weightlifting:
Overhead Squats 3 x 3
Front Squats 3 x 3
Clean Pulls 3 x 3

Gymnastics:
3 Rounds of:
5 Front Pulls - half
10 Pull-ups
5 Back Pulls - half
15 Dips, regular

Warmup Series 1

HeavyBag Workout

In the spirit of Fedor and the StrikeForce, I decided to do a Heavy Bag Boxing Workout. Worked on Flares for the first 10minutes. Got half a flare !!! Getting the feel for them. I need to strengthen my elbow joints however with some assistance exercises. Elbows are too weak.

gymnastics-sled drag- flexibility

I. 1 Round of:

10 cast wallwalks

10 press to handstands , 5 tuck+5 straddle off of 9" box

Nose to Wall Handstand 30seconds on/45seconds off x 10

II. 5 Rounds of the following ladder:

1-2-3 reps of:

strict pull-up,

kipping pull-up

toes to bar

knees to elbows

rest 30 seconds between rungs

rest 1 minute after each round

III. Sled Drags

20 minutes as many rounds as possible of:

Forward , 50yds x 2

Side Step 50yds right/50yds left

Backwards, 50yds x 2

IV. Flexibility

Pike Stretch Hold, 2 minutes

Pancake Stretch Hold, 2 minutes

side split hold 1 minute right/ 1 minute left

bridge hold 1 minute

Wall Slide Hold

30 seconds on/30 seconds off x 4 Rounds

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