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.

Past couple of workouts

4/21/09

Warm up:
Kb Swing @ 12kg- 60/60 (15/15 x 4 continuous)

Workout:
KB Jerk @ 24kg- 12 reps
KB Push Press @ 16kg - 12 reps
KB Press @ 12kg- 12 reps

(3x no rest between weight change)

Sledge hammer @ 25lbs and Rope Combo
15/ 15 smashes + 30 sec undulation
( 3x with minute rest between sets)

Overhead Squat @ 16kg- 3 x 5/5
Power Wheel Roll out- 3 x 12
Power Wheel Pike up- 3 x 10

4/23/09

Warm up:
Indian Club Swings and arm movements- 5 x 10
Jump Rope (Aero Speed)- 4 mins

Workout:
Boxing/KickBoxing- 4 x 3 min rds/1 min rest

Circuit- 3x w/1 min rest
Kb Jerk @ 24kg- 15 reps
Ball Grip Pull-up- 10 reps (chest pass ball height)
Power Push-up- 12 reps
Goblet Squat @ 24kg- 12 reps
Axe Tire Smash @ 25lbs- 15 reps

TGU @ 24kg- 3 + 3
Pistols- 3 x 5 /5

Had a new piece of equipment that I had to use. I was able to make it out of a baseball and an eye hook bolt and a carabiner. It changes the aspects of the pull-up and allows me to work on my grip as well as my back. Circuits did tire me out and for preformance purposes I need to become more conditioned to those workouts. I just started putting them into my regime. Soon I will add in more exercises to them. They are defientely tough and I love the fact that they are metabolic. That aspect help with preformance in sports and fat burn. Soon I will put my self throught the 300 Test and set that as a standard and then test it again the following month to look for any improvement. Along with getting ready for the AKC cert in June. I have recently purchased a 20kg and 28kg AKC Bell to help with circuit and provide a good amount of resistance for the circuits. Till next time!!

So you want to be a Fighter!?!? Workout for 4/20/09

Hope everyone had a great weekend! The weather was great and this upcoming weekend is suppose to be as good or better. I had a chance to go see my first MMA event in Atlantic City this past weekend. My lovely girlfriend treated me to a evening in AC to see Ring of Combat at the Tropicana and it was a great mixed martial arts event. No big names there but a lot of action along with pretty ring card girls in skimp bathing suits. This got me thinking about a lot of my past workouts and all the hype about kettlebells and alternative training tools and programs. Many people say they want to look like a fighter and have the abs and muscle definition of them. Some example I get are Bruce Lee and boxers like Manny Pacquiao and Floyd Mayweather. So I tell them if you want that look you have to work for it and train like them. Fighters are known to push themselves to the limit and beyond. They don't train to look good, they train to fight great. My workouts combine aspects of strength, endurance, explosiveness and a fighting style. Those are the tools I use to create most of my workouts. No matter which style(s) you choose to participate in you can always create exercises from that.

Workouts 4/20/09

• Am session:

Warm-up:

Joint Mobility- 10 mins

Jump rope- 5 mins

Push-ups- 3 x 10

Stretch Band for shoulders 5 movements- 10 reps

Leg Swings- 4 x 10

Workout:

Kick Boxing- 8 x 3 min rds

Mini Circuit- 3x

Ring Push-ups- 10 reps

Ring Rows- 12 reps

Power Jumper Jump Squats- 10 reps

• PM session-

Workout:

Arc Trainer (Climber) - 10 mins

Wind Sprints- 6x 30 sec/ 30 sec rest (speed 10mph)

Snatch- 5 mins alternating every 10 to 15 reps ( didn't count reps just went for the time)

Stretch- lots of stretching the hips and quads. going back to the split stretch to get the kicks higher.