Week 3 Fighter 90% + 3 conditioning (Block 1)
Day 3/5
Skip 5 mins
Bench press 5(80x3)
Squat 5(70x3)
Pull up on rings 3(8) then last set managed 6
Deadlift 1(62.5x3)
Barbell Curls 4(27.5x8) s/s dips on rings 4(7)
Ab roller on incline 4(5)
Day 4
5 min skip
3x2 min shadow box
3x2 min heavy bag
SE Circuit 60s exercise/20s rest 2 sets
Burpees/16 kg KB swings/squat with 5 kg MB/MB slams/incline row on rings
Pacquiao tabata ab circuit
Day 7
Fast 5k run 22 mins
Day 2
16m 17s LSS warm up 1.83miles 8.54 min mile av hbpm 123
10 squats short hill sprint 10 press ups walk down repeat 10 rounds
Notes: BP/SQ/DL all felt good only last set of PU unable to squeeze last two out
Black operator professional
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Fighter + 3 conditioning
Week 4 Fighter 75% + 3 conditioning (Block 1)
Day 1/3
Skip 5 mins
Bench press 5(67.5x5)
Squat 5(57.5x5)
Pull up on rings 4(6)
Deadlift 1(52.5x5)
Barbell Curls 4(22.5x12) s/s dips on rings 4(5)
Ab roller on incline 4(5)
Day 2
5 min skip
3x2 min shadow box
3x2 min heavy bag
SE Circuit 60s exercise/20s rest 2 sets
Burpees/16 kg KB swings/squat with 5 kg MB/MB slams/incline row on rings
Pacquiao tabata ab circuit
+ 30 min LSS Run
Day 4
30 min LSS Run
Notes: BP/SQ/DL/PU all felt good had to squeeze into 4 days so went easy in conditioning
Day 1/3
Skip 5 mins
Bench press 5(67.5x5)
Squat 5(57.5x5)
Pull up on rings 4(6)
Deadlift 1(52.5x5)
Barbell Curls 4(22.5x12) s/s dips on rings 4(5)
Ab roller on incline 4(5)
Day 2
5 min skip
3x2 min shadow box
3x2 min heavy bag
SE Circuit 60s exercise/20s rest 2 sets
Burpees/16 kg KB swings/squat with 5 kg MB/MB slams/incline row on rings
Pacquiao tabata ab circuit
+ 30 min LSS Run
Day 4
30 min LSS Run
Notes: BP/SQ/DL/PU all felt good had to squeeze into 4 days so went easy in conditioning