[Chad Hamilton]

3:00 pm

Band stretches

Turkish get-up:
2 x 2 (each side) w/ 54lb KB
2 x 2 (each side) w/ 70lb KB

Bent press:
Same as above

Windmill:
2 x 4 (each side) w/ 54lb KB
2 x 3 (each side) w/ 70lb KB

Pistols:
1 x 4 (each side)
4 x 8 (each side)

Band stretch

[Chad Hamilton]

Pool shadowbox
3 x 5 minute rounds

[Chad Hamilton]

Band Stretch

Warm-up:
Walking swings w/ 54lb KB
20 forward
20 backward

KB Snatch, rest 20 seconds between hands:
2 x 4 w/ 54lb
4 x 5 w/ 70lb

Push Press:
135 x 2
135 x 2
185 x 3
185 x 3
185 x 3
185 x 3

KB swing toss w/ 54lb
1st toss
8 yards

2nd toss
8 yards

3rd toss
7 yards

4th toss
8 yards

Goal in 30 days, 10 yards.

[Chad Hamilton]

9:20 am

3 minute jump rope
30 seconds rest
3 minute jump rope

Bas' Thai boxing rounds (heavy bag):
3 minute round
1 minute rest
x 5

2 minutes rest

Tabata:
Burpees

1 minute rest

Tabata:
Ross' Power boxing (heavy bag):
Hooks to the body

1 minute rest

3 minute jump rope
1 minute rest
3 minute jump rope

[Chad Hamilton]

Eat well,
rest hard,
stay focused,
float when the opportunity presents itself.

[Chad Hamilton]

Blew the dust off KK's "Heavybag Rounds 101", chuckled at the thought of tomorrow's adventure.

[Chad Hamilton]

Hammy Band Stretch

Warm-Up:
KB Swings
3 x 10 w/ 54lb
KB Snatch
2 x 4 w/54lb

High Pull (full):
135 x 2
135 x 2
135 x 2

High Pull (hang):
185 x 3
185 x 3
185 x 3
185 x 3

KB Front Squat:
w/ 2, 70's = 140lbs
3 x 5

Bent Press:
w/ 70lb KB
3 x 3, each side

Cool down with walking swings.
10 forward
10 backward

[Chad Hamilton]

4:00 pm

KB Snatch Reverse Ladder, 54lb:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest 20 seconds between hands and sets

Bent Press:
54lb, 3 x 3
70lb, 2 x 2

Pistols:
10, 8, 6, 4, 2,
Rest 20 seconds between legs and sets.

RDL: (not sure why)
135 2 x 8

[Chad Hamilton]

Focus

[Fight_Song]

This is a log I will be watching.