cobra's log

2 january

3 minute of each

4x bags
35kg lat pull down (varying grip)
20 kg swings & rollovers
20kg high pull, squat n press & millitary press 10 each
5m, 10m shuttle sprints
rollouts
lateral jump over 2 boxes then do a press up (then go back again)
calisthenics
trunk twist machine 10 each side 50kg


later in day
50kg squat (12 rep)
70kg squat (8 rep)
75kg squat (8 rep)
50kg squat (12 rep)

2x12 calf raise 110kg

leg extensions
3x10 55kg

reverse leg extensions
3x10 35kg

10 jumps onto ring (which is up 2 my waist)

core
30second each
rollout
v-sit up
side kicks (30sec each side)
hyper extensions
leg raise paddles
leg raise
leg swings
16kg side bends (30sec each side)



at about 9pm as i was about to shut the gym i did 12 minutes power punching on the bag
it was just a bit of fun i threw around 30 - 60 punchs a minute (though it could well be less)

 

3 january

3 minutes of each

arm throw 20kg (10 each arm)
sit up variations
calisthenics
jump bar
4xbag
rolling up a 30kg mat lifting and running 10m (then turn back)
1 arm clean n press 16kg
leg extension 15kg
high pull & military press 40kg 10 each

 

4 january

4x3 minute bag
4x3 minute pads
4x3 minute defensive work (told a kid who i coach to try and knock me out)
4x3 minute sparring (he was 12 stone, alrite boxer, unlicensed)
10 minute sit up
15 pull up
15 chin up
50 pressup wide arm
50 pressup close arm

 

5 january

5:30 pm
6x2minute round sparring

7:00pm
3 minute of each
shuttle sprint 5m, 10m
skip
rollouts & hyper (10 each)
calisthenics
hop bar
4xbags
pads
35kg lat pull
pressup 20 & 30kg bench 10

 

6 january

20 minutes
5 pullups
10 rollovers
15 burpee
10 power overs
20 jumping jacks

not sure how many i completed in the 20 minutes but my hr hit 195 (5 off maximum)

80kg squat 2x10

40kg bench 3x20

then i got offered some pads
4x3min pads

4x3 min bags
round 1- 30 second burnouts with 30 sec rest
round 2- 20 second burnouts 20 second rest
round 3 15 second burnouts 15 second rest
round 4- 10 second burnout 10 second rest

core
30 second of each
crunches
rollouts
knee tucks
side kicks right
side kicks left
leg raise sit up twist right
leg raise sit up twist left
normal leg raise
x 4

followed by 1 minute hyper extensions
5 minute plank
2 minute leg raise

i felt fantastic today could have trained forever

 

7 january

6x2 minute sparring (it turned into a war)

3 minute of each
pads
turkish standups
30kg bench & feet elavated pressup 10 each
15kg curls and tricep curls 10 each
2x skip
calisthenics
medicine ball ab work
4xbags

 

8 january

20 minute
20kg 1 arm swing 5 each arm
pylo pressup 10
15 burpee
15 jumpin jacks

4x3 min bags

1 mile on treadmill (5:21)

4x12 70kg squats

core
5 min sit ups
1 min hypers
3 min leg raise variations
1 min hypers
5 min plank

 

9 january

4x2 min sparring

4x2min bags
round 1 - 30 sec burnouts
round 2 - 20 sec burnouts
round 3 - 15 sec burnouts
round 4 - 10 sec burnouts

3 minute of each

burpees
4xbag
pads
leg extensions 35kg and squat jump 20 each
30kg bench and feet elavated pressup 10 each
shuttle run 5m & 10m
sit up variations
calisthenics
skip

 

11 january

15x3 bags
5 double end
10 normal
went at quite a fast pace for them all , though it was intended to be a easy day i couldnt hold back

circuit
25 burpee
24 pressup
23 burpee
22 pressup
21 burpee
20 pressup
19 burpee
18 pressup
17 burpee
16 pressup
15 burpee
14 pressup
13 burpee
12 press up
11 burpee
10 pressup
9 pullup
8 40kg clean & press
7 chin up
6 40kg clean & press
5 pullup
4 chinup
3 pullup
2 minute sprint
1 minute squat jump

then did some core

 

12 january

3 minute each
skip
leg raise variations
calisthenics
1:30 med ball slams 1:30 straddle jumps
4xbag
pads
leg ext 35kg & squat jump 10 each
10 25kg shoulder press, 10 40kg high pull, 10 10kg each arm lateral raise
shuttle sprints

did beep test and got 15 then got taken out 4 not reaching the mark in time

 

13 january

12x3 min round sparring

3x3 minute round pad

3x15 chin up

3x10 pullup

2x50 press up

3x12 dips

50 burpees

20minute core excercises

10 minute stretch

 

14 january

bit stiff so just did some legs today

squats
50kg 12 reps
60kg 12 reps
70kg 10 reps
80kg 10 reps
90kg 5 reps

glute ham raise
3x10

leg ext
4x12 55kg

 

15 january

20minutes
5 pullup
5 16kg snatches each arm
15 burpee
20 straddle jumps

4x3 bags

2x800m

core 20 min

 

16 january

3minute each
10 50kg squats & 10 lunges
shuttle sprints
sit up variations
skip
calisthenics
turkish stand ups
4xbags
pads
20 10kg curls & tricep press

 

17 january

3 minute each

lateral jump burpee
calisthenics
46 burpee pullups (that ****ed me) My coach did the counting
4xbags (though first i was still recovering)
20kg swing& rollover
15kg renegades
40kg squats
run 10m & 10m bunny hops
rollouts