Hard workout and easy workout 5/14 and 5/17

Hard Workout - 5/14/09

Warm-up:
Jump Rope- 8 mins (aggressively) Double unders, fast feet, turns, backwards
Push- up - 15 reps

Boxing/ Kickboxing- 5 x 4 mins/ 1 min rest
( used new Hayabusa 16oz glove. They are probably the best gloves I have used.)

Circuit: 4x
Bench Press @ 135lbs- 15 reps
Pull-up (close grip)- 15 reps
KB Front Squat @ 16kg- 20 reps
KB Snatch @ 16kg- 15/15 reps
Burpees- 15 reps

Minimal rest inbetween. I got my self to the point of almost puking. I now know the my limit and now I have to surpass that. I wasn't use to bench pressing so I'll have ot do more of those and also the burpees at the end suck but I need to do more if I want to be in better condition. Circuits/metabolic training is defiently helping and I am seeing imporvement. I will do the 300 test again in a week or so. Hopefully the time will go down.

Easy Workout- 5/17/09

Warm-up:
Jump rope- 5 mins

Workout:
Boxing- 25 mins Straight (no rest just went and did some interval work with combos)

Mini Circuit- 5 x
Clean and Jerk @ 24kg- 5/5
Burpees- 10 reps

Short and sweet, but still effective!

Felt good..will get in some HIIT Cardio on the treadmill and Concept Rower later today.

Workout from early this week and late last week

Here are a few workouts I have been able to get in. Like I said I was going to work on level 11 in the AKC manual. 2 mins per arm with 30 sec rest between exercises.

5/7/09

Warm-up: Joint Mobility (Full Body)

Workout:
Level 11 WKC Fitness:
2 mins /2 mins w/ 30 sec rest

Jerk @ 16kg @ 17 rpm (reps per min)
Snatch @ 16kg @ 20 rpm
Clean and Jerk @ 10 rpm

Level 10 WKC Fitness:
2 mins/2 mins w/ 1 min rest

Clean @ 12kg @ 18 rpm
Clean & Jerk @ 12kg @ 14 rpm
Jerk @ 12kg @ 20 rpm

Cool Down- Expresso Bike- 2. 92 mile- 8.55 mins

5/11/09

Light Sparring- 3 rounds @ 3 mins/ 1 min rest
Heavy Bag- 3 rds @ 3mins / 1 min rest

Circuit- 3x
Push-up- 15 reps
24" box jump- 20 reps
Pull-up- 10 reps
Full Contact Twist @ 20lbs- 20 reps
12lb Med ball Slam- 20 reps

5/12/09

Warm-up:
Jump Rope- 5 mins
Stretch Band for Shoulders

Workout- Boxing
5 x 3 min rds/ 1 min rest

Expresso Bike- Monkey Pass- 37 mins- 11 miles

Feeling much better about the workouts. Circuits and GS are feeling good. Just waiting on a couple new kettlebells I order so I can do some sprint work with heavier kettlebells. Still doing high tension RKC drills. They both compliment each other with helping me increase power and stamina for boxing/kickboxing. Soon to start grappling as soon as my schedule clears up. Work is good.

Workouts 5/4/09 and 5/6/09

Recent workouts both RKC Hardstyle and AKC Girevoy Sport Fitness workout.

5/4/09

Warm-up- Joint mobility and Scapula Stabilization- Y, T, W, L- 2 x 10 reps

Workout-
Jerk @ 24kg- 12- 14 rpm- 1 min L +R
Snatch @ 16kg- 16- 18 rpm- 1 min L+R
2x

Boxing- 4 x 3 min rd/ 1 min rest

Expresso Bike- 12 mins- 2.92 miles

5/6/09

Warm-up:
Jump Rope- 5 mins
Rope undulation- 1 min easy
Hindu Push-up- 2 x 15
Hindu Squat- 2 x 30

Circuit:
Clean & Press @ 24kg- 10/10
Jump Rope- 20 Double Unders
Snatch @16kg- 15/15
Jump Rope- 20 Double Unders
Front Squat @ 24kg- 8/8
Jump Rope- 20 Double Unders
2x

Boxing- 10 mins
Kickboxing- 10 mins

Rope Undulation- 8 x 30 sec

Good circuit, was able to get my heart rate up and it stayed up even through the rest. Boxing and kickboxing were 10 mins straight through. No rest. Felt good so tomorrow a GS fitness workout Level 11 w/ 16kg bell.