TK's log

[tk_swag123]

HIC (easy)
Kicking technique practice on the heavy bag. Did 400 on each leg.

I will resume Operator next Monday.

[tk_swag123]

Neck training
Laying head hold and turns: 3 minutes on, 1 min rest, 3 minutes on, 1 min rest, 2 min on
Modified neck bridge hold: 1 minute on, 1 minute rest, 1 minute on, 1 minute rest, 1 minute 15 seconds on

Not gonna lie I didnt think i was gonna make it through the first exercise but i did it cuz ima beast!! lol jk

[tk_swag123]

HIC: heavy bag

3 rounds working the jab -> rear roundhouse
2 rounds working boxing footwork, focusing on quickly popping in and out. In, jab, out, in, jab cross, out, in, jab cross hook, out, in, jab cross hook cross, out. Repeat that over and over again.

[tk_swag123]

Operator Week 4 Day 1
Squat: 3x5 @ 75% with 225 lb
Bench 3x5 @ 75% with 155 lb
Weighted pullups 5x5 with bodyweight

Assistance: 30 reps of TRX row

[tk_swag123]

Neck training

switched it up today and followed along to this video https://www.youtube.com/watch?v=5msGobv8mm4

still did my neck bridge holds afterwards. 3 sets of 1 minute with 1 minute rests

[tk_swag123]

Operator Week 4 Day 2 (squats and WPU)
Only had time for squat and WPU today. Will bench tomorrow.
Squat 3x5 @ 75% with 225 lb
WPU 5x5 @ 75% with bodyweight

Assistance
TRX row: 50 total reps

[tk_swag123]

Didnt get to do my benching today but did neck training.

modified neck bridge holds: 3 sets of 1 minute with 1 minute rests

laying head hold and turn: 3 minutes, 4 minutes.
rest period 1 minute.

[tk_swag123]

operator week 4 day 2 bench
bench 3x5 @ 75% with 155 lb

Assistance
TRX row 50 reps
standing cable crunch 50 reps with 50 lb
hamstring curl 30 reps with 90 lbs

[tk_swag123]

E: 20 min shadowboxing

Neck training:
neck hold and turns: 5 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1.5 minutes on

[tk_swag123]

HIC
First HIC in a while due to final exams.
Sparring 5 rounds
Heavy bag 3 rounds with focus on high guard

Neck training:
head hold&turn: 3x3 minute rounds with 1 minute rests