[w0cyru01]

11am Bag:

Normal trainer wasn't there so one of his fighters ran the class....she was real good correcting me on form and telling people to act like they are fighting a person and not a bag

5 rounds warm up

1st:
jab, cross, jab, cross

2nd:
jab, cross, jab, cross, left hook

3rd:
add low kick at the end

4th:
jab, cross, left hook, cross

5th:
add switch kick

6th:
add front kick to beginning and 2x switch kicks at the end

2 sets of 100: 50 regular squats with 12-lb medcine ball then 50 "mini" squats
50 crunches
50 flutter kicks
50 something others
50 bicycles

The girl running it today did an awesome job. She was correcting me on my hooks and switchkicks. I feel like i'm getting better, just need to be in better shape.

[w0cyru01]

Indoor Soccer match:

Lost 3-1...I had one assist...I am feeling quick and light on my feet, I believe the jumping rope is really paying off. I need to probably add some more sprint/roadwork in to build my cardio up some more for both bag and soccer.

through 4 games we are: 1-3...I have 5 goals and 1 assist...best session for me in a long while

Edit: Forgot to add...this is the first game we've had a lack of subs. Normally we play with 3 guys on the field at a time, and generally have 6-7 guys there. Last night we only had 4 guys so I played about 36 minutes as opposed to the 24 or so I had been playing. Still had a skip in my step at the end of the game which was good.

[w0cyru01]

Bag class:

I did shit really don't remember

Used my new twins gloves for the first time and now my hands hurt like hell

I was exhausted i guess from soccer last and tired from the day...it wasn't a good class .lol

[w0cyru01]

still tired i suppose

also long day work/school didn't help

deadlift
135x5
225x5
315x3

stepper for 16 minutes with 1 minute sprint 1 minute slow intervals

crunches, twists, slams, squats, burpees with 12-lb medicine ball
also pushups

[w0cyru01]

Took today off after feeling worn down past few days.

Will pick up again tomorrow

[finnegan]

So, you coming?

[w0cyru01]

Weights UL Gym:

SOHP
Bar x 5
95 x 5
105 x 5
115 x 5
125 x 5

DB Chest Press - 90s rest
55 3x10
50 x 10

BOR - 90s rest
115 4x10

[w0cyru01]

Louisville is full of ***gots and they closed the gym/school

21-15-9

21 Burpees
210 Rope Skips
15 Burpees
150 Rope Skips
9 Burpees
90 Rope Skips

8.25 --- 2 minutes and 5 seconds faster then the last time I did these. I see no reason why 7 minutes wouldn't be easy to get.

Machine circuit of bench, lat pulldown, dips, curls, hanging leg raise

sat in sauna for 10 minutes

[w0cyru01]

Gym closed due to blizzard

Ross Core Conditioning Circuit

Then

The Interval Challenge Part II

You can incorporate variety into the challenge by reducing the interval distance from 400-meters to 200-meters. The workout below requires six complete circuits. The 200-meter intervals should be performed at near-sprint speeds.

Complete six circuits consisting of the following:

* 6 Burpees
* 12 Pushups
* 24 Bodyweight Squats
* 320-ft sprints

Did my runs in a racquetball court so I sprinted wall to wall

[w0cyru01]

Indoor Soccer match:

Actually won a game ending our 3 game losing streak. We won 5-3...I had 2 goals and an assist. Puts us at 2-3 on the season...I have 7 goals and 2 assists