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.
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