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  1. Shadow sparring with Tabata punching

    by , 06-02-2010 at 06:44 AM (my training routines)
    visualization (2.5 min)

    warm up

    Tabata punching

    stretching

    back kick wall exercises

    hiza orosh (2.5 min)

    3 rounds of shadow sparring at 2.5 min each

    1 round of shadow sparring (3 min)

    stretching

    flextend AC
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  2. 2 June 2010 Training Log

    by , 06-02-2010 at 05:32 AM
    [COLOR=blue][B]24kg[/B][/COLOR]
    [COLOR=blue][/COLOR]
    VWC protocol C&P: 5 reps in 15 sec, rest 15 sec, 5 reps with the other hand in 15 sec, repeat

    36 sets each side, 360 total, 180 per side; Total weight lifted 19080 lbs

    Total Training Time: [B][COLOR=seagreen]35:45[/COLOR][/B]

    Ending heart rate: [COLOR=red][B]168[/B][/COLOR]
    [B][COLOR=#ff0000][/COLOR][/B]
    [COLOR=black]I understand this isn't "real" VWC, as I wasn't ...

    Updated 06-03-2010 at 11:16 AM by WxHerk

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  3. Training Log:Wednesday June 2nd, 2010 #111

    by , 06-02-2010 at 01:56 AM
    Explosive Block-Week 1/Cycle 7

    Super Joints

    VPP (16kg+16kg)/14 min/(2 ladders/10 rungs),(1 ladders/8 rungs)
    SW (16kg+16kg)/8 min/3 ladders/6 rungs
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  4. Training Log

    by , 06-01-2010 at 11:04 PM
    Tues 1st

    Front Squat, 80kg 5reps, 72.5kg 5reps, 3mins rest per set

    Updated 06-02-2010 at 04:10 AM by Jonathan Boey

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  5. Training 6/1/10

    by , 06-01-2010 at 12:15 PM
    Deadlift 140x5, 180x3, 220x2, 275x5, 250x5

    CC push-ups: kneeling x 15, Half x 8, Full x 13,10 (2-1-2-1 tempo)

    CC Leg raise: Frog raise x 15, straight x 5, Hanging knee raise x 12,8 (2-1-2-1 tempo)

    Band face pulls x 10,10,10 (2-1-2-1 tempo)
    alternated w/
    1 hand swings 28kg x 10,10,10 l&r

    Single foot calf raise x 12,10 l&r (2-1-3-1 tempo)
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