Erk. Been neglecting this for a while...

Today was Monday, and therefore was my Warrior Challenge/Heavy Conditioning day. And so, today's workout consisted of:

5 rounds:

5 deadlifts at 100kg
10 box jumps
15 pushups

Time: 6:16.

_________________
Iron sharpens iron.

Yesterday I went for a good 5-6k run in the sun, it was awesome as. Took just under half an hour at a nice comfortable pace.

Today was just a bit of strength training as well as some high-rep core stuff (been doing a lot of that since I started working at a commercial gym, running abs classes).

Strength:

Back squat: 3 sets of 5 reps at 100kg

Weighted pull-ups: 3 sets of 6 reps at 16kg.

Handstand push-ups: 3 sets of 8 reps, facing the wall.

_________________
Iron sharpens iron.

So, I got bored tonight, and sat down to write up myself a proper programme for strength days. I think it's fairly evenly balanced. I'll be hitting this up every Tuesday, Thursday and Saturday. I'll leave Monday for Warrior Challenges, Wednesday for interval sprints (whether outdoors at a track or indoors on the treadmill or C2 rower) and Friday for GPP drills plus some long-duration training. Sundays are, as always, dedicated to just sparring and Muay Thai.

Anyway, here is my plan so far:



If there are any questions or criticisms, please don't hesitate to ask.

_________________
Iron sharpens iron.

GPP: Burpee Intervals

5 rounds of:

30 seconds burpees
30 seconds shadow boxing
30 seconds burpees
30 seconds shadow boxing

One minute rest between rounds.

Core work:

Weighted crunches 2 sets of 15 reps each arm*
V-ups, 3 sets of 15 reps
Back extensions, 3 sets of

*for weighted crunches, hold one kettlebell pressed out and perform crunches, pushing the bell up towards the ceiling.

_________________
Iron sharpens iron.

Tuesday's workout:

Conditioning: Burpee intervals

30 seconds burpees
30 seconds shadow boxing

Complete the above for 3 x 3-minute rounds, with 1 minute break between each 3-minute round. I wound up completing 90 burpees during these intervals.

Core:

3 x max-hold L-sits on parallettes
3 x 20 speed twists with 10kg Dumbbell
3 x 15 back extensions

_________________
Iron sharpens iron.

Today's workout!

Strength:

Back squat: 3 sets of 5 reps at 102.5kg

Wide-grip pull-ups: 3 sets of 12 reps

Bench press: 3 sets of 5 reps at 72.5kg

Clean with double front squat: 3 sets of 2 reps at 70kg (each rep was a clean, double front squat, clean, and another double front squat)

Push press: 3 sets of 5 reps at 60kg

Finisher:

3 sets of 15 one-handed dumbbell swings (3 sets per hand) at 18kg. No rest between switching hands, 30 seconds rest between sets.

_________________
Iron sharpens iron.

Nothing too much to report on today: last night's Incubus concert was pretty cardio-intensive. A few random sets of pull-ups here and there, some high-rep core work in an abs class at the gym, and that's it. Was planning on having a run tonight, but packing took way too long. Tomorrow I should find some time for some strength work, which I'm currently really enjoying. Increasing my lifts slowly each week on my own plan is much more satisfying than following another established routine written by someone else.

_________________
Iron sharpens iron.

I've been on the road for work, and it's been tough to get in a good workout at times. Still, I should be able to hit the gym up tonight and do the Magic 50, as I really feel like I need some better conditioning at the moment. My body composition isn't what it was a little bit ago, and I can't have myself putting weight on if I want to fight!

In other news, I'll be back to training religiously every Tuesday and Thursday night at Massey MMA, and should be able to work in sparring on Fridays and Sundays at another gym in town. 4 days a week of training should be more than enough to get me ready for whatever show I'm entering next month.

_________________
Iron sharpens iron.

Conditioning: "Magic Fifty"

5 rounds of:

5 dumbbell snatches left arm
5 dumbbell snatches right arm
5 dumbbell swings left arm
5 dumbbell swings right arm
10 burpees

Time: 8:56 with a 20kg dumbbell. Very challenging still, but next time I will increase the weight to 24kg and see how goes.

Finisher:

3 x farmers walks with 36kg dumbbells. Further distance walked than with 40's, but the extra time/distance made it just as hard.

_________________
Iron sharpens iron.

Trying to figure out how to squat like an Oly lifter, treating it as skill work at the moment. So, this morning I had a bit of time in the gym:

High-bar back squat: 3 sets of 6 reps at 60kg, 6 reps at 70kg

Assisted one-armed chins: Worked both sides for a total of 12 reps

Core:

Kneeling rollouts: 3 sets of 15 reps

Weighted crunches: 3 sets of 20 with a 14kg DB overhead

Russian twists: 3 sets of 20 reps at 10kg

Back extensions: 2 sets of 12 reps at 15kg

Conditioning:

4 x 800m sprints
4 x 50m sprints

_________________
Iron sharpens iron.