Advanced CT

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMA styled
Training Partner: Louise

Calories intake: 1805 cals (doh forgot to eat lunch due to visitors , will have a nice breakfast tomorrow)
Exercise calories: 560 cal + 100 DW

4 sets

20 x DB Punch Walk (shoulders Core)
15 x Inclined Pushups (back tri’s core)
100 x bag punch (arms)
10 PS KB or MB Circles (core , obliques shoulers)
10 PS KB or MB woodchop (Diag) (back , core shoulder)
30 sec rest on end of second set

3sets

10x KB upright row (shoulders)
10x wrestlers Sit out (core back arms)
100 rope turns (cardio)
10x KB Power clean + Press (legs , back arms  shoulders)
30 sec – 1 min rest


3 sets :

25×2 m Resisted Run / kicking / KNEES (Legs , Core)
10 Burpees (continuous) (arms , core , legs)
25x 2 Resisted Push (Legs)
NO rest until set 3 complete (rest 1 min)

3 Sets:

10 x KB Dead Lift (back , hamstrings)
20 x Kb Swing (chest, shoulders, arms )
10 X Squat then kick bag (Legs)
10 x Alt Jump Squat (Legs)

1 min rest

NOTES:

  • Very hard workout again
  • Make sure KB or MB Circles are using straight arms , using the obliques to slow the rate of decent.

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