Ncolicci training log

[Ncolicci]

10-30-18

Am: physical therapy for shoulder
Pushups on stability ball
Pushups on balance board
Overhead walking lunges 16kg
Bear crawls
Star jump from push-up position 3x30 sec
Pushups with varied hand position

Pm:
Romwod
Jump rope x200
5k-2min easy 1min fast
27:15
1min max situps x2
Romwod

Chest is still all congested, hard to breath on the run.

[Ncolicci]

10-31-18
Romwod
Warmup
45mim fun run (10 burpees/ 10 mtn climbers 15 squats)

Shadow boxing 5min
Alternating Speed bag & top and bottom bag- 3 1 min rounds each
Pad combinations 3 2min rounds
Defense drill 3 1min rounds

[Ncolicci]

11-1-18
Am: Gave my grandpa a ride to the doctor. While waiting for him to be done I jogged for about 25min. Ended up finding a decent sized hill. Did 4 hill sprints with a walk down. Jogged back to my car.

Pm: 80%
SQ- 195 lbs 3x5
OHP- 100lbs 5x5
Band face pulls 2x20
WPU- 30 lbs 3x5

1min max pushups x2
1min max situps x2
Romwod warrior routine

[Ncolicci]

11-2-18
Romwod
Warmup

Standard hills x5
Jog down- 20 sec RI

1min max pushup
1min mad sit-up

Push-up variations and core on knock off trx straps I got yesterday



Curious on how big the hills are that you guys use. The one I use is about 200m long and gradually gets steeper. It’s a real slow burner.

[Ncolicci]

11-3-18

Romwod
Warmup
10min of pushup (various hand positions)
10min of situps/crunches/flutter kicks etc..
5min of pull ups (various grips)
5min burpees

2x20 band face pulls
2x20 strap rows

[Ncolicci]

11-4-18
Romwod
Rest day

[Ncolicci]

11-5-18

AM: romwod
Warmup jumprope x200
Lss 30min
Romwod

PM: 90%
SQ- 220lbs 4x3
OHP- 110lbs 4x3
Band face pull x20
Bw strap rows x20
WPU- 35lbs 5x3

100 kb swings 20kg
Tgu 1 per arm x3 20kg

[Ncolicci]

11-6-18
Am: romwod
Physical therapy for shoulder: forward and back swings with 5lb weight

Wheel barrel walk- forward 10ft 10 pushups
Backward 10ft 10 pushups
Left 10ft 10 pushups
Right 10ft 5pushups

Vipr front chest carry 50ft
Alt leg Lunge+ overhead twist with vipr 1min x2
Vipr swing to overhead 1min x2

Kamagon ball swings 1min x2
Kamagon ball swing to clean to press 1min each side x2


Pm: warmup
Lss 30min
Romwod

[Ncolicci]

11-7-18
Am: romwod
Shoulder Prehab: forward/back swings with band x30 per arm
Overhead/lateral swings with 5lb weight x30 per arm
Band face pull x20
Overhead rib mob x20 per side

General warmup
1min mtn climbers
800m run
3 min rest
x4

Pm: warmup
25 kicks on heavy bag per leg
Front kick
Pad work straight punches and uppercuts 3 1min rds
10min light spar

[Ncolicci]

11-8-18
Am: romwod
Shoulder prehab: overhead swings and literals swings 5lb 30x per arm
Stability ball pushups
Band face pulls
Bw strap rows

Pm: romwod
Warmup
90%
SQ- 220lbs 4x3
OHP- 110lbs 3x3
WPU- 30lbs 3x3 35lbs 1x3.... was suppose to do 35lbs 3x3 but calculated wrong lol

Finisher: 1min max pushups
1 min max situps

Shoulder felt weird today

Romwod warrior routine before bed