Double unders 10s/20s x 10
Heavy bag 8s/22s x 20
Bag slips 60s/60s x 5
Sounds fun, lol.
Boxing is phenomenal cardio
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
OHP
Bar 3x10
95x3
115x3
135x3
155x3
175x3
135 3x5
DB clean and press
55x5
70x3
80x3
Standing DB press
55s 3x8
Weighted push up
3x10 with 45lb plate
Lateral raises up and down the rack
20s 25s 30s 35s 40s 35s 30s 25s 20s
Over head laterals
15s 2x15
One arm DB tricep complex
2x30
Exteral and internal rotation with cable 3x10
Finally a better workout. This was a rough week. Back to the grind monday
OHP
Bar 3x10
95x3
115x3
135x3
155x3
175x3
175x3
145x5
145x5
DB clean and press
55x5
70x3
80x3
90x3
Seated DB press
55s 3x10
Landmine press
125 2x5
Lateral raises up and down the rack
20sx10 25sx10 30sx10 35sx10 40sx9 35x10 30x10 25x10 20x10
One arm DB tricep complex
1x30
Face pulls x 3
DB curls x 3
Overhead laterals x2
Tricep pushdowns x 2
External and internal rotation with cable
3 sets
175 still felt heavy but was easier... still trying to get to 185
High bar squat
Bar 2x15
135x3
185x2
225x2
275x2
315x3
Front squat
135x5
185x3
205x3
225x5
Box jumps
3x3 at 48”
Yoke walk light
290 3x80yards
Sled push and pull
300ish 2x40 yards
Kettlebell swing ss goblet Squat
2x10/10
High bar squat
315 for 3x3
Front squat paused
185 for 2x5
Box jumps 3x3
Yoke walk
290 3sets for 4x20yards
Rogue sled
350 2sets 40yards
Kettlebell swings ss with goblet squat
50lb bell 2x10/10
Medicine ball lift to shoulder
100lb ball 3sets
Single leg curl 2sets
Back extension 2sets
Leg raise 2sets
Ice bath x 7minutes
Three sets with 315 wore me out more than usual. But body is feeling good