[w0cyru01]

Bag Work

5 Rounds warm-up

1st:
3 hooks, then 3 hooks

2nd:
3 hooks, then 3 hooks, then 3 more hooks

3rd:
Double Jab, 3 hooks, 3 hooks

4th:
Jab, Cross, 3 hooks, 3 hooks

5th:
Jab, Cross, 3 hooks, 3 hooks, Low kick

6th:
Jab, jab, 3 hooks, 3 hooks, switch kick

3 rounds:
50 squats, 30s each leg holding it out to the side on the wall

I need to do more cardio during the week definitely

[w0cyru01]

Woke up this morning feeling like hammered dogshit.

Also 184 lbs.

[w0cyru01]

Sinus' suck...snot and sweat everywhere.

6pm Bag Class:

3 rounds warm up

1st:
Jab, jab, 3 hooks, switchkick

2nd:
Jab, Jab, 3 hooks, switchkick, cross, low kick x2

3rd:
Front kick x2, cross, 3 hooks

4th:
Front kick x2, cross, 3 hooks, feint, hook, low kick x2

1 round:
punch outs and jumping jacks 30s each

2 rounds:
30s squats, 30s run in place, 30s punchouts

1 round:
Crunches, do 3 crunches hand medicine ball to partner, then 3 crunches, repeat

60 pushups


I feel like I get flat footed once I start punching and quit using my hips to punch. I tried practicing on my own at home, but I guess it didn't help much. Trainer said I was just basically standing upright and punching with my arms. Guess I need to focus more on staying low and quit being so tight with my hips.

[w0cyru01]

Back to the weights:

Supersetted the 3x5 portion
SOHP
45x5
95x5
115 3x5

One-Clap Pushups
3x5

Superset
DB Chest Press
55 3x8

BOR
125 3x10

Tornado kicked everyone out of the gym so I didn't get to complete my last set.

[w0cyru01]

Bag Class:

Got there late
1 round warm-up

I always forget what we do

1st
Jab, Cross, 3 hooks, cross

2nd:
Jab, Cross, 3 hooks, cross, left kick

3rd:
Jab, Jab, Cross, Jab, 3 right kicks

4th:
Jab, Jab, Cross, 3 left kicks

5th:
4 straight punches, 4 hooks, 4 straight punches

6th:
4 hooks, 4 straight punches, 4 hooks


1 round:
Punchouts 30s / Jumping Jacks 30s

50 pushups

30 leg lifts
30 elevated crunches
45s chinnies


I did alot better today. Realized that I was going flat footed in the past which caused me to punch with my arms instead of my body. Also realized why I felt slow, I would reset for every punch, so I would jab, go back to stance, jab, go back to stance, etc. It made me feel static and slow causing me to go flat footed.

Kicks weren't that great, wasn't using my hips or stepping out far enough. One thing at a time.

[w0cyru01]

First time DL in what feels like forever...my hands have definitely softened up.

Deadlift
135x5
225x5
275x5
315x5

Superset
Front Squat
95x5
115 2x5

Dumbbell snatches
55x3 each hand
60 2x3 each hand

Manly Curlz
30 2x10
35x8

[w0cyru01]

Bag Class:

3 rounds warm up

1st
Jab, Cross, 3 hooks, cross

2nd:
Jab, Cross, 3 hooks, cross, left kick

3rd:
2 left kicks

4th:
2 left kicks, cross, right kick

5th:
9 hooks, 4 straight punches

6th:
4 straight punches, 9 hooks, 4 straight punches

3 rounds:
Squats 12lb med ball

10 x right leg
10 x left leg
10 x wide squat
10 x right lunge
10 x left lunge

Hold squats position 45s 3x

[w0cyru01]

Gym was closed due to weather threats.

Ross Core conditioning circuit.

6x15 push ups, various types.

[Barut]

Only a school full of pussies and fehgs would close down the gym due to weather threats. If you give in to the threats, the weather wins. Cowards.

[w0cyru01]

Originally Posted by Barut

Only a school full of pussies and fehgs would close down the gym due to weather threats. If you give in to the threats, the weather wins. Cowards.

Tornado's own University of Louisville

The guido's and frat boys hair gets messed up thus a panic would happen

and the fact UL is full of pussies (points at football team)