TUESDAY

2 3:00 rounds hand pads
three 4:30 minute rounds jab only sparring with a new partner every 1:30
3 1:30 rounds sparring with pat (with takedowns)
2 3:00 rounds one shot offense defense

I wasnt going through the motions this time. Did great, out jabbed pretty much everybody in the jab sparring except pat but we were pretty even. Pat still got me more in the sparring but I caught him with a great right as he came in and some stiff jabs and a hook (obviously I landed more than that but im just talking noteworthy shots). The one shot offense defense was interesting. I got a very nice compliment on my jab today from the new guy (hes new to here, not to fighting). Great day, Ill call this my GPP for today.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

3 rounds sparring with kicks and takedowns
shown some submissions
2 or 3 rounds grappling
some hand pads with kicks
drilled takedowns
A trail run home

The trail run wasnt fast cuz I had my bag with me. My kicks are decent but I have to work on take downs alot. I did good in the grappling even though I know nothing, I passed guard a few times, got swept once and got submitted once but I kind of just got lazy in the last few seconds of the round and let it happen. I hurt my wrist at some point, I think when I was going for a choke. I tried to do the magic 50 but...my wrist...I grabbed the dumbbell and nearly dropped it.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

Ran the trails from my apartment to the hospital and back. Lots of hills. I ran harder up the hills, the trail was mostly up or down, theres only really 1 stretch where its level. My wrist is almost better.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

WEDNESDAY

Ran a figure 8 through town starting at my place running around the school loop to the fire hall, past the macs, past sunridge, down the street with brunos, up past the college and back down main street to my place. Took about 20:00. Mostly flat, pretty icy, easy pace, its been a while since ive timed my miles or ran on a treadmill so I cant give an accurate estimate of the actual pace I was going at. Stupid wrist is still fucked but almost better.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

FRIDAY

5 rounds, 30 seconds each exercise, 30 seconds rest between rounds:
burpees
jumping jacks
split squats
burpees
jumping jacks
split squats

Pretty boring and easy but my wrist was fine...the burpees where done on my knuckles to make sure of this.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

MONDAY

5 rounds of:
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
60 seconds rest

My wrist still sucks. But once again burpees on my knuckles. Averaged 9 burpees every 30 seconds. I feel like a poser not training much. I guess Im stuck with minute drills and some circuits, but cant really pick up anything still, at least not things like dumbbells. Something about the closed grip or just the shape of the handle. I can do lots at work, in fact it doesnt bother me to do pretty much anything. Oh well. Shits gotta heal sometime and trainings out for a while anyways so Im not missing anyting at the moment.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

Trail run-same as before, sprinting up hills and jogging the rest. I didnt time it but it was faster than last time by a little bit, not that I was slow last time, just went harder this time. I added the road after the trail, I didnt end the run at the end of the trail where it exits at the bottom of the hill up to the hospital, I sprinted up the hill to the hospital stop sign and then turned around and ran the same route back home, still sprinting up hills. Good run.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

WEDNESDAY

3 sets 10 knuckle handstand pushups

Didnt feel like doing any more than that. Coulda done more handstand pushups too. I just cant do what I want with this wrist.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

:30 each, repeated the whole circuit 5 times without rest:
burpees
jumping jacks
dumbbell high knees (5lbs per hand)
shadowboxing

Im taking 3 days off working out until monday probably, depends on what Im doing this weekend...we'll see

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SUNDAY

Tabata Resisted Shadowboxing
Tabata Squats (averaged 19, went further down than usual)
Tabata Resisted Shadowboxing
Tabata Pushups (80)

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/