Thursday Workout 2:

SGRJ+ OH Squat 70*3 80*3 (grip shot, hands sliding?)
Ring Dips *5*3
w
1/2 Mile @2% 5mph & 5.5mph
(Only 2 sets)
Stretch hip flexors

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Thursday Workout;

Jerks 105*1 115*1*3
HSPU *3*4
Stretch

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Wednesday Workout;

Bilateral DB BOR 45Lbs*10 50*10*2
1/4 Mile @2*6.0-6.2mph *3
Chins 11/ 10/ 7+1+1+1
Stretch

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Tuesday Workout;

Snatch High Pull 105*2*3
Clean 110*1*3
Front Squat 130*3*3
Stretch

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Sunday Workout;

Snatch 85*0(in and out) 85*1 95*1*3
Jerk 120*1*2
Dips *12*3
Stretch

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Friday Workout;

HSPU 4/ 3 /3
w
Chins *8*3
w
1/4 Mile @2&&5mph*3

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Boxing Regiment f M Howard

Sets:

J-C-SLIP-C

J-J-C

J-J-C-LH

J-C-RH (can work on shifting weight back again before 2nd right goes)

 

J-LH

 

J-RBS (RBS - right body shot)

 

killer - 6 x RBS-LBS- as bag swings back in, repeat, repeat.......repeat

 


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Wednesday Workout;

Download
Snatch 95*0(in and out) 95*1
Power Clean 85*1 95*1 105*1
Front Squat 120*2*3
Stretch

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RE: Notes for the country

Merry Christmas
Glad to help

J

Suzanna Filip

 

Every Day (15-20 reps each)

This Stomach w/ Alternating Heel Raise (10 each side)

Single Leg Bridges

Slow Curl Up

Supine Leg Twist (Knee Extended Feet Stacked)

Tilt Curl Up (30 Degree Knee Tilt)

Twist and Plank

Superwoman (On Stomach/ 10 each side)

Light Stretching and Trunk Rotation

 

2 Non-Consecutive Days a Week

Day 1

Hand Stand x30s x3

Step Up on Retaining Wall or Park Bench x15x3

Hands Up Push Up x4/ x3/ x2 (add one rep to one set a workout)

Bodyweight Squats x20x3

Jumping Jacks + Arm Swings with weights (cans or small rocks) x30

One foot Ball Touch (Like Deadlift) x10x3

Angled Hanging BW Row x5x3 (add one rep to one set a workout)

Standing Twist w Basketball or Softball Sized Rock x10

Hanging Knee Raise x8x3 Work Up to x20x2

Hanging Shoulder Blade Pinch x10x3

Day 2

Step Up x15x3

Rock Putt (Throw as far as possible and chase) x10per sidex3

Small Jumps Up + Step Down x15x3

20" Angled Up Push Ups x15x3

Bodyweight Squats x15x3

One foot Ball Touch (Like Deadlift) x10x3

Angled Hanging BW Row x5x3

Jump Rope 100-300reps or 3minutes

Standing Twist w Basket ball or Softball Sized Rock x10

Hanging Knee Raise Work Up to x20x2

Hanging Shoulder Blade Pinch x10x3

Jump Rope 100-300reps or 3minutes

3 Days a Week

Run     40 Min Medium

Run     60 Min Easy

Run     5 Easy + 3 Min Hard x 3-5 Rounds

Monday Workout;

Rack Jerk 100*1 110*1 120*1
Push Press 70*5*2
1/4 Mile 2% @6.5mph *3
w
Ring Dips *5*3
Stretch.

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Saturday Workout;

Snatch 70*2 90*1 100*1*2 100*0 100*1
Clean and Jerk 120*1+1 130*1+1*3
Clean Pull 150*3*3
Front Squat 120*3 130*3 135*3
Chins 9/ 7/ 5/ 3/ 1
Stretch

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Thursday Workout;

Rear Split Jerk (RSJ) + OH Squat 50*1+3*3 70*1+3 80*1+3 90*1+3
Rack Jerk 100*1 110*1 120*1
HSPU *3*4
w
1/2 Mile 2%@ 5.0mph *3
Dips *5*3
Stretch

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Wednesday Workout;

Chins 5/ 3/ 1/ *10*3
w
Box ( lunge-slide in and hook), focus Kitts

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Tuesday Workout;

Snatch 90*1 92*0 92*1*2
Snatch High Pull 92*2 102*3
Power Clean 90*1 100*1 105*1 110*1
Front Squat 125*3*3
Stretch

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Monday Workout;

Rack Jerk 105*1 115*1*3
Push Press 60*5 75*5 80*5 70*5 60*5
1/4 Mile@2% 6.2mph *3
w
Dips *12*3
Stretch.

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Saturday Workout;

Snatch 80*1*2 90*0(didn't move feet but really straight) 90*1 95*1*3
Clean and Jerk 120*1+1 125*1+1 130*1+1
Front Squat 120*3*3
Clean Pull 130*3 145*3 155*3
Stretch

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Friday Workout;

HSPU + HSPU Negative 3+0 3+1*2
Spd Bag
Toes to Bar *5*3
Boxing (1234,123456,113, focus mitts, head gear)
"when you hit the bag it shouldn't really move..."
45minutes throwing and catching fists

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Thursday Workout;

Power Snatch + Snatch Balance 60*1+2*3
Power Clean 100*1 110*1*3
Front Squat 147*3 152*2
Stretch


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Wednesday Workout;

1/4 Me @2% 6.0/ 6.2*2
w
Chins *10*3
Stretch

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Monday Workout;

Snatch 90*1*3
w
Snatch Pull 105*2*3
Rack Jerk 115*1*3
Push Press 60*5 70*5 80*5
Stretch

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Saturday Workout;

Front Squat 120*3*3
1/4 Mile 2% 5.5mph *3
w
HSPU *2*3
Ring Dips *3*3
15 Min Box -death! (Hooks.1212 Dip 2, only do right body blows to protect left wrist.11+left hook)

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Friday Workout;

Snatch 90*1 95*1*2
(Hour break)
Clean and Jerk 110*1+1,120*1+1
Stretch and shower

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Thursday Workout;

Chins 5/ 3/ 1/ 10*2

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Wednesday Workout;

Power Clean 95*1*2
Snatch 80*1 90*0(in and out) 90*1
Front Squat 110*3 125*3
Stretch

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