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 Post subject: Evolve
 Post Posted: Fri Feb 28, 2014 12:35 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
2.25.14
30 laps- free, breast, side

30sec each
squat
hip thrust pushups
speed skaters
plank
x4

warmup
3 rounds heavy bag and pads
15min sparring
15min rolling

2.26.14
30 laps- breast, free, side

mobility/yoga

2.27.14
20 laps- breast, free

db snatch
3x3(35,40,45#)

box jumps 3x3,4,5
2-rope climb 3x1+3pullups/separate ropes

bar dips 3x5,4,3 /3-1-3

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Sun Mar 02, 2014 9:44 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.1.14
Stretch
40min walk

3.2.14

Jump rope/warm up

30sec each 1min rest
Squats
Burpee/squat thrust/hip thrust pushups
Jumping jacks/split jumps/grasshoppera
Plank
X4

Practiced free sprints with fins
50m with 10# brick no touching

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Wed Mar 05, 2014 12:20 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.3.14
60min walk

3.4.14
rest

3.5.14

warm up
hspu 5x6,6,4,3,3 used 3 books last two sets head to ground
1/2 pistol 3x3
high bridge holds 4x20sec
close pushups 4x10

warmup
gpp, heavy bag, med ball partner drills
15min sparring
15min rolling

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


Last edited by Kmerc on Mon Mar 10, 2014 12:21 am, edited 1 time in total.

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 Post subject: Re: Evolve
 Post Posted: Thu Mar 06, 2014 12:57 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.5.14

10 breast, 10 side, 8 back(6 w/10#brick), 6 free

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Sat Mar 08, 2014 3:22 pm 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.6.14

walk/jog 10min

3.7.14

1/2 mile jog

10 breast/10 back just kicking
L-sit 5x10sec
leg holds 10sec front/ 10sec side x3ea

1/2 sprint

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Mon Mar 10, 2014 12:42 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.8.14

15min swim random strokes
3.9.14

jog 0.4mi -1 set pullups,hspu,pistols- jog 0.3mi (vibrams are making running enjoyable again)

warm up- mix of mobility/foam roll/bioenergetics/magnificent7
front squat 3x5 (65,75,85)
bench 3x5 (75,85,95)
dead 2x5 (100)
1-db 3x5ea.(25,30,35)
kroc row 1x30@40#ea.

10min swim mixed

notes:
Focused on strict form.
Slowly work in some Dinosaur training/db Olympic lifts/Body weight moves.
Keep up on skill work.
Use notes more.
Hill sprints once a week.

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Tue Mar 11, 2014 5:01 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.10.14

2x3min heavy bag 1 punches/1 kicks

3x4min heavymbhixed mostly punches
3x2min double end bag

50-40-30-20-10 sledge swings 8#
+ 2pullups on ropes after each

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Wed Mar 12, 2014 12:57 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.11.14

10 breast/10 side
clap pushups 3x4,6,8
kipping pullups 3x6

warm up
rolled 20min
heavy bag punch outs + 10 pushups x 6
agility work, 800m jog, hspu/work

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Wed Mar 12, 2014 3:32 pm 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.12.14

0.5mi run
am warmup/mobility

1mi jog

10situp+10leg raise+5LHS+front lever-tuck2x20sec
warmup
Deadlift 95x5 115x5 135x5 165x5 185x5
Military Press 45x5 65x5 85x5 85x5 85x5
seated row 70x10 100x10 120x8 130x8 140x5
95#BB Cleans 3x5,4,3 + Bent Over Row 3x7
1-DB Military Press 35x5 40x5 45x5
Kroc Row 2x20@50

scriptless bedtime training:
shadow boxing
60 hindu squats
30 hindu pushups
30 neck bridge nose half way to mat
Lsit 10sec + 3 standing wheel rollout partials x 2

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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 Post subject: Re: Evolve
 Post Posted: Sat Mar 15, 2014 3:58 am 

Joined: Thu May 10, 2007 5:35 am
Posts: 1596
Location: ac, nj
3.13.14

10 free/10 breast

warmup - ginastica natural
random kicks punches to bag
sparring 30min 1 1/2min rounds no rest
rolling 15min

3.14.14

10 exercises from ginastica natural

10 breast/ 10 back just legs/ 10 side

_________________
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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