7.3.08
Strength Endurance Ladder

1x push-up + 1x wheel rollout(from knees) + 2x sit-ups(atomic or feet anchored),
2x push-ups + 2x wheel rollouts(from knees) + 4x sit-ups(atomic or feet anchored),
3x push-ups + 3x wheel rollouts(from knees) + 6x sit-ups(atomic or feet anchored),
up to
6x push-ups + 6 wheel rollouts(from knees) + 12 sit-ups(atomic or feet anchored),

Repeat 2x

then:

1x push-up + 2x sit-ups(atomic or feet anchored)
2x push-ups + 4x sit-ups(atomic or feet anchored)
3x push-ups + 6x sit-ups(atomic or feet anchored)
up to
6x push-ups + 12 sit-ups(atomic or feet anchored)

Repeat 2x

total= 84 push-ups + 168 sit-ups + 42 wheel rollouts

notes:
the wheel-rollouts were kicking my ass so I decided not to go through another ladder falling on my face , I will have to try something dif next time going through another one of these to be able to finish all the way through . original is supposed to be repeated 5x not 4. this one is gymjones inspired fun!

8.3.08
Gym Jones IWT

12x 1arm db clean&press @30lbs(each side) +
2 minutes of db step-ups @2x 20lb +
2 minutes of rest
3 rounds
then:

five minute intermission (5 min total including 3rd 2-min rest period above)
then:

10x db front squats @50lbs +
2 minutes of renegade man-makers @2x 20lb dbs +
2 minutes of Rest
Three rounds

done!

notes:
at first it wasn't that bad but about going through the 2nd round on the clean&presses you really start to feel it!! on the 2nd part the original asked for rowing but I do not have access to a rowing machine so I figured man-makers were the best route to take and of course you really feel those after 2 mins!! probably for next time I need to go heavier on the db squats and probably the clean&press as well, anyways the IWT is a good way to implement a blend of strength and conditioning!

10.3.08
GPP Today

1min skipping rope
1min sledgehammer swings
1min skipping rope
1min sledgehammer swings
rest 1min between rounds
4 rounds

notes:
quick, simple, straight to the point! good start to the week!

12.3.08
Strength Endurance Circuit

4x chin-ups +
10x push-ups (hands on db handles)
10 rounds - a painful 25mins 41secs

then:

8x 1arm db swings @20lb db(each side) +
30x sit-ups(feet anchored)
4 rounds

notes:
that chin-up, push-up circuit kicked my ass!! I def need to work on that one more. the db swing and sit-up circuit was just the icing on the cake! I think I coved the whole body with both those routines. for the upper body I would highly suggest the push-up, pull-up routine. it is a tough one.

14.3.08
Boxing Skills/Conditioning

finally got with some of my buddy's and got some work in on the mitts!! haven't done this in a while so felt nice to do it again! So this is how it went:

about 15 mins working on form and combinations just to get back into the phase of things. then,

3 x 3min rounds working with partner on the mitts(various combinations just untilizing jab and right cross.)
1min rest in between rounds

then:

Minute Drills:
1. burpees x 30sec
2. atomic sit-ups x 30sec
3. jumping jacks x 30sec
repeat twice for a total of 3mins of work
rest 1min after repeating circuit twice
3 rounds

then:

3 x 3min rounds working with partner on the mitts(various combinations just untilizing jab, right cross, left hook, and right uppercut.)
1min rest in between rounds

notes:
wow, this was def needed after midterm week! gonna try and do this more often. there's just nothing like good ol' boxing drills!

16.3.08
Conditioning Today

5 x 3min rope skipping(running in place style)
1min rest in between rounds

then:

100x rope turns
10x push-ups
10x squats
20x sit-ups(feet-anchored)
6 rounds

notes:
long day today. actually the whole week has been crazy! still a lil sore from the mitts the other night but still felt the need to train and so I did. wow, that was a lot of rope skipping today!

18.3.08
Strength Circuit

5x chin-ups
10x push-ups
15x squats
3 rounds

then:

5x renegade man-makers @2x 25lb db's
10x v-ups
4 rounds

then:

5x chin-ups
10x push-ups
15x squats
3 rounds

notes:
that was painful!! went through that with as lil rest as possible! i was trying to figure out before if I wanted to do a renegade man-maker gymjones routine but then I also wanted to do "Cindy" from crossfit so i thought, why don't I just mix the two up! and that's what I did.

19.3.08
GPP Today

100x sledgehammer swings
200x rope turns
3 rounds

notes:
just had time for a quick circuit. I wanted to put more work in but time was limited so that was that. long day at work so wanted to just work out some of the kinks and that seemed to help.

Hehe...I know just what you mean. Sledge swinging has a very therapeutic effect

hey leeroy,

yep, i def know what u mean! sledgehammer is def a favorite!