training log texas cyclone

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: