4/2 - PT II - PruFit - 3 rounds med ball slams/sandbag lunges/pullups/run a lap
PT I - pullups w/40lb weight vest 8/4/4/4, db dl 180x6/10[with hooks]/4, hyperx w/10lb med ball 12/8, db pullover 30x20
4/1 - rest day - lighter volume/deload/recovery this next week as I wrap up the first 3 month program of training in the year. Think after a week deload I'll start running a round of P90X before the summer/for some general athletic conditioning/before I have to pack up the weights for shipping to the next post.
3/31 - PT II - 2x2m rounds boxing pad work, 2x2m rounds kickboxing thai pad work, jump rope, band throws, pullups x2
PT I - db dl 3x15, calf raises 3x20, 13m light shadowboxing
3/30 - PT II - grappling 60m
PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12)
Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12)
Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12)
shadowboxing (13 minutes)
3/29 - PT III - PruFit - all exercises 50x - dips, side raises, lunges, jumping jacks, pushups, pullups, air squats, situps, mountain climbers
PT II - repeat PT I
PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x 12) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) shadowboxing (13 minutes)
PT I - pullups w/40lb weight vest 8/4/4/4, db dl 180x6/10[with hooks]/4, hyperx w/10lb med ball 12/8, db pullover 30x20
4/1 - rest day - lighter volume/deload/recovery this next week as I wrap up the first 3 month program of training in the year. Think after a week deload I'll start running a round of P90X before the summer/for some general athletic conditioning/before I have to pack up the weights for shipping to the next post.
3/31 - PT II - 2x2m rounds boxing pad work, 2x2m rounds kickboxing thai pad work, jump rope, band throws, pullups x2
PT I - db dl 3x15, calf raises 3x20, 13m light shadowboxing
3/30 - PT II - grappling 60m
PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12)
Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12)
Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12)
shadowboxing (13 minutes)
3/29 - PT III - PruFit - all exercises 50x - dips, side raises, lunges, jumping jacks, pushups, pullups, air squats, situps, mountain climbers
PT II - repeat PT I
PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x 12) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) shadowboxing (13 minutes)
3/28 - PT II - skipping rope, offense/defense kickboxing drill, pull ups, push ups, clinch work [wrist control, plumb, pummel]
PT I - goblet squat 3x15, calf raises 3x20, 13m shadowboxing, hand conditioning x100
3/27 - PT II - 60m grappling
PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12)
Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12)
Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12)
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