heavy bag & double-end bag - 3 min., 1 min. rest each x 4
9/21 Sunday:
one-arm KB swing: 55 lbs. 30/30
"Perfect" ab wheel: 4/2/2/4
shadow boxing: 1 min.
1 min. rest
x 4
9/22 Monday:
mid-air rows: 12, 12
mid-air pushups: 12, 12
eagle loop pullups: 12, 10
ring dips: 10, 8
9/23 Tuesday:
warm-up: ghetto gripper, space mace, stretching
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CoC #2 - 8/8 L/R closes (individual sets) [Interestingly, my left hand actually felt stronger this time. I didn't start to struggle until the fifth set or so.]
one-arm KB swing - 55 lbs 30/30 x 3
wrist roll - 8 lbs. x 6
ab wheel - 4/2/2 x 4 [4 frontal rolls, then 2 oblique rolls for each side]
9/24 Wednesday:
mid-air rows: 12, 12, 12, 12
mid-air pushups: 12, 12, 12, 12
eagle loop pullups + L-sit: 7, 7, 5, 4
ring dips + L-sit: 7, 6, 6.5, 4/1
9/25 Thursday:
warm-up
----
double-end bag - 2 min.
1 min. rest
heavy bag - 2 min.
1 min. rest
jump rope - 2 min.
1+ min. rest
x2
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21 lb. medicine ball throw-catch off trampoline 25/25 L/R
21 lb. medicine ball throw-catch off trampoline 25 both hands
25/25 L/R tornado ball rotations
25/25 L/R overhead tornado ball swings
x 4
+ + +
Praise God, it's getting cooler. I love winter. Granted, "winter" in Florida does not count in some people's eyes, but at least "the great sweating" is nearly over.
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