8/5/09 - Wednesday

Swings on the minute for 10 minutes
Dbl swings - 24kgs - 2x15,2x10
1A swings 24kgs - 6x10/10

Wii Gold's Gym Cardio - daily lesson
530 punches (jabs, cross, hook, & uppercuts0 & footwork
15 minutes total.

 

8/3/09 - Monday HFT

Mobility drills

HFT
A1. C&P - 24kgs - 3x8
A2. Inverted Rows - 2" pipe - 3x5

B1. Dbl Swings - 24kgs - 3x10
B2. Dbl FSQ - 24kgs - 3x8

C1. Windmills - 20kg - palming the floor - 2x5/5
C2. TGU - 20kg - 2x5/5

Inversion 2 minutes

7.31.09- Friday

KB Burpees with push up and C&P - 24kgs
5x6

Burpees - with push up and jump
3x10

Tactical frog

I am thinking of getting YRG fitness based off some reviews from IronGarmx. However i may just stick with FlowFit. Still deciding.