Sat. 12/13 2 rd. dynamic stretch 1 rd. bob and weave rope 1 rd. footwork 4 rds. shadowboxong 2 rds. double end bag 2 rds jumprope 40 pushups 10 pullups 240 abs 1.2 mile jog: :tired
tue. 12/16 2 rds dynamic warmup 1 rd bob and weave rope 1 rd. footwork 4 rds shadowbox 2 rds speed bag 1 rd jumprope 1 rd 3 chair drill 20 pushups 10 supine rows 30 bungee punches 240 abs stretch 1.25 mile run :happy
wed. dec. 17 3x3 plyo box jumps 3x3 plyo long jumps 3x3 plyo high jumps 3x w drill 3x speed ladder 8x battle rope exercises 3x20 calf raises 6x20 planks 3x20 backhypes 6 min bike
thur. dec. 18 2 rds dynamic warmup 1 rd bob and weave rope 1 rd footwork 4 rds shadow 2 rds opponent bag 1 rd jumprope 1 rd 3 chair drill 3x10 med ball throws 240 abs run 1.25 miles :thumbsup
weighed 180 on 1/3, all-time high want to hit 170 by 1/31 sun. 1/4 2 rd. warmup 1 rd. bob and weave rope 1 rd. footwork 4 rd. shadow 2 rd. speedbag 2 rd. chairs 3x10 sledgehammers 160 ab crunches 1 mile=7:30, goal 6:30 by 3/7:thumbsup
mon. 1/5 leg press 3x5 leg curl 3x10 calf raise 3x20 med ball jump 3x5 lat pull 3x10 row 3x10 hipull 3x10 mil press 3x10 side lat raise 3x10 rear lat raise 3x10 back hype 3x20 planks 6x20 sec. bike 6 min. weight 176:yep
tue. jan. 6 2 rds. warmup 1 rd. bob weave rope 1 rd. footwork 4 rds. shadow 2 rds. opponent bag 1 rd. jumprope 1 rd. chairs 30 sledgehammers 240 abs run 1.25 mile:dead wt. 175
wed. 1/7 bench 3x5 incline db 3x10 dips 17,10,10 cable punches 3x10 tricep pushdowns 3x10 rope pushdowns 3x10 tricep dips 3x10 barbell curl 3x10 cable curl 3x10 db curl 3x10 backhypes 3x20 incline situps 3x20 basketball game weight 174
Thur. jan. 8 2 rds warm up 1 rd bobweave rope 1 rd footwork 4 rds shadowbox 2 rds double end bag 2 rds jumprope 3x10 med ball throws 240 abs 2x220, 3x110, 4x55
sat. jan. 10 deadlift 3x5 power clean 3x5 incline 3x5 dips 3x10 tricep pushdowns 3x10 cable curls 3x10 lat pull 3x10 rear lat raise 3x10 calf raise 3x20 cable punches 3x20 backhypes 3x20 incline situps 3x20 eliptical 6 min.:rofl
sun. jan, 11 2 rds warmup 2 rds bobweave rope 6 rds shadowboxing 2 rds chairs 20 pushups 10 pullups 30 bungee punches 160 ab crunches run 1.2 mile:!:
mon. jan. 12 leg press 3x3 power clean 3x3 leg curl 3x10 hack squat 3x10 calf raise 3x20 lat pull 3x10 row 3x10 military 3x10 front lat raise 3x10 rear lat raise 3x10 backhype 3x20 incline situp 3x20 bike 7 min.
tues. jan. 13 2 rds warmup 1 rd bobweave rope 1 rd footwork 4 rds shadow box 1 rd double end bag 1 rd. speed bag 1 rd. chairs 1 rd agility ladder 30 med ball throws 240 abs run 1.2 mile:tired
wed. jan. 14 bench 3x3 dips 20,10,10 db incline 3x10 cable punch 3x20 tricep pushdown 3x10 tricep rope 3x10 tricep dip 3x10 barbell curl 3x10 cable curl 3x10 db hammer curl 3x10 backhype 3x20 planks 6x20 sec. basketball game
thu. jan. 15 2 rds warmup 1 rd bobweave rope 1 rd footwork 4 rds shadowbox 2 rds speedbag 1 rd jumprope 1 rd chairs 30 sledghammers 240 abs 2 gassers, 3 1/2 gassers, 4 1/4 gassers:hi:
