TK's log

[tk_swag123]

E x 30 M
jump rope and shadow boxing

HIC: kickboxing sparring

[tk_swag1234]

Neck training. Once again, trying to progress a little each time

Lying head turns: 3 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute 15 seconds on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 45 seconds on

[tk_swag1234]

Operator Week 3 Day 1
Squat: 3x3 @ 90% with 250 lb
Bench: 3x3 @ 90% with 165 lb
Weighted pullup: 3x3 @ 90% with bodyweight + 25 lb

Assistance
TRX row: 50 reps
Fat bar dead hangs: 3 sets to failure

[tk_swag1234]

Operator Week 3 Day 2
Squat: 3x3 @ 90% with 250 lb
Bench: 3x3 @ 90% with 165 lb
Weighted pullup: 3x3 @ 90% with bodyweight + 25 lb

Assistance
TRX row: 50 reps

[tk_swag1234]

HIC (easy)
Did my first muay thai class at a new MMA gym. It's a really nice gym, lots of open hours and available facilities, and the price is insanely cheap. It's not fancy but it has everything you need.

[tk_swag1234]

Just discovered a bunch of hilly trails next to my college apartment. I will be using them for HIC hill sprints and LSS jogs.

[tk_swag123]

Neck training
Laying head hold and turns: 3 minutes on, 1 min rest, 3 minutes on, 1 min rest, 1.5 min on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 1 minute on

[tk_swag123]

Operator Week 3 Day 3
Squat 3x3 @ 90% with 250 lb
Bench 3x3 @ 90% with 165 lb
WPU 3x3 @ 90% with bodyweight+25 lb
Deadlift 1x3 @ 90% with 335 lb

Assistance
TRX row: 30 reps total with bodyweight
Standing cable crunch 50 reps total with 60 lb

[tk_swag123]

HIC (easy)
Did about an hour of some laid back technique work with a friend. Worked my round kicks on the bag and drilled boxing footwork. Pretty chill session but worked up a bit of a sweat

[tk_swag123]

Feeling a bit beat up so I think I'm gonna take a few days off the barbell before I go into Operator Week 4. In the meantime I'll be working on striking technique, moderate conditioning, and auxillary strength training.