Wow can't believe its been 20 weeks, the time has just flown...
Monday
Endurance 10-20-40-20-10
supine heel taps (double reps)
kb swings 16kg
box jumps 20 inch
Time:16:31
Monday PM
On the minute every minute add a rep to squat/ pull up for 20 mins
3 x rope climbs back to standing
back squats @ 50kg
....when u fail to complete reps change to pull ups starting back at 1 rep
Tuesday
speed and power
30:30:30:20 rest
double under
plyopush up
squat jumps to crate
REST
Total score: 476
Wednesday
Boxing drills
PM
10 sets of 10 reps
single arm floor press between 14-16kg
deep push ups
ring dips yellow band
Thursday
Interval
40;20 x 8 sets
strict press 15kg
SDHP 20kg
max reps med ball slams 6kg
Best reps 45
Friday
5 x rounds
10 x barbell cleans @ 25kg
10 x sb jack knife
10 x hanging leg raises
600m bike
Time: 22mins
Saturday
30:30
rope shakes
multidirectional lunge
lateral box step overs
Been sugar free for about a month now...feeling good :)
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