Black+Operator Week 1 HIC
30 minutes of wrestling
That's my HIC quota for the week, although I will probably do some more anyways. I'll probably hit some sprints tomorrow after boxing training
TK's log
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Re: TK's log
Operator Week 1 Day 3
Squat: 3x5 @ 70% with 195 lb
Bench: 3x5 @ 70% with 135 lb
WPU: 4x5 @ bodyweight
Deadlift: 3x5 @ 70% with 250 lb
Assistance
Hanging leg raise: 15 total reps
TRX row: 30 total reps
Squat: 3x5 @ 70% with 195 lb
Bench: 3x5 @ 70% with 135 lb
WPU: 4x5 @ bodyweight
Deadlift: 3x5 @ 70% with 250 lb
Assistance
Hanging leg raise: 15 total reps
TRX row: 30 total reps
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
HIC
heavy bag 5 rounds
boxing sparring 3 rounds
mma spar 1 round ( i got choked out)
heavy bag 5 rounds
boxing sparring 3 rounds
mma spar 1 round ( i got choked out)
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Operator Week 2 Day 1
Squat 3x5 @ 80% with 225 lb
Bench: 4x5 @ 80% with 155 lb
WPU: 5x5 @ bodyweight
Deadlift: 1x5 @ 80% with 295 lb
Assistance
TRX row: 30 total reps
Squat 3x5 @ 80% with 225 lb
Bench: 4x5 @ 80% with 155 lb
WPU: 5x5 @ bodyweight
Deadlift: 1x5 @ 80% with 295 lb
Assistance
TRX row: 30 total reps
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- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Today I did neck training. Gonna up neck training frequency to 3x a week. Trying to add 15-30 seconds on each exercise every session
Lying head turns: 3 minutes on, 1 minute rest, 2 min 45 seconds on, 1 minute rest, 1 minute on
Modified neck bridge hold: 1 minute on, 1 minute rest, 45 seconds on
Today I added 15 seconds to the second sets of both exercises.
Explanations of these exercises can be found in previous post
Lying head turns: 3 minutes on, 1 minute rest, 2 min 45 seconds on, 1 minute rest, 1 minute on
Modified neck bridge hold: 1 minute on, 1 minute rest, 45 seconds on
Today I added 15 seconds to the second sets of both exercises.
Explanations of these exercises can be found in previous post
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Operator Week 2 Day 2
Squat 3x5 @ 80% with 225 lb
Bench 3x5 @ 80% with 155 lb
WPU: 5x5 @ bodyweight
Squat 3x5 @ 80% with 225 lb
Bench 3x5 @ 80% with 155 lb
WPU: 5x5 @ bodyweight
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
HIC (easy)
I didnt mean to do an easy, but i was short on time.
3 rounds heavy bag, working on jab
1 round sparring
I didnt mean to do an easy, but i was short on time.
3 rounds heavy bag, working on jab
1 round sparring
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Operator Week 2 Day 3
Squat: 3x5 @ 80% w/ 225 lb
Bench: 5x5 @ 80% w/ 155 lb
Deadlift: 1x5 @ 80% w/ 300 lb
WPU: 5x5 @ bodyweight
Assistance
TRX row: 50 total reps
Seated hamstring curl machine: 50 total reps with 80 lb
Squat: 3x5 @ 80% w/ 225 lb
Bench: 5x5 @ 80% w/ 155 lb
Deadlift: 1x5 @ 80% w/ 300 lb
WPU: 5x5 @ bodyweight
Assistance
TRX row: 50 total reps
Seated hamstring curl machine: 50 total reps with 80 lb
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
HIC
Heavy bag workout.
5 rounds of working on my jab and multi-jabs.
3 rounds of jab jab cross
2 rounds of just left hooks
2 rounds of jab jab cross left hook
I think my handspeed is improving. I'm making the bag shake instead of sway now, and i make more WHAP CRACK sounds rather than THUDD OOSHH.
Heavy bag workout.
5 rounds of working on my jab and multi-jabs.
3 rounds of jab jab cross
2 rounds of just left hooks
2 rounds of jab jab cross left hook
I think my handspeed is improving. I'm making the bag shake instead of sway now, and i make more WHAP CRACK sounds rather than THUDD OOSHH.
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- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Neck training. Progression by adding 15 seconds or more to each exercise as usual
Lying head turns: 3 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 30 seconds on
Hitting the 3 minute sets on lying head turns was really hard. Neck was burning.
Lying head turns: 3 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 30 seconds on
Hitting the 3 minute sets on lying head turns was really hard. Neck was burning.