MMA Cardio, endurance training

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2540 cals
Exercise calories: 404 Cals + 200 cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

2 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)
100 Weighted Punches (arms)
10 x MB Sprawl to Kokutz position (core legs)
20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 Kb Swing (chest back)
Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/3

3 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
1x Jumping Ladder Drill
10x Partner Clap Push ups

NOTE:

  • Short on time today so we shortened the sets
  • Still very difficult third set

3 Sets

10 x KB clean and press plus burpee (chest shoulder)
20 x bag knees (legs back)

100 Weighted Punches (arms)

10 x MB Sprawl to Kokutz position (core legs)

20 x Punch and Crunch (arms)

3 Sets

10 PS KB circle (core)
20 KB swings (chest back)

Ladder drill – stance switch (feet)
10 Rolling Pistol
3 x Shuttle 1/32 Sets
10 x Burpee Roll + Impact crunch
10 x Up/ down plank (arms core)
10 – 1 MB up throw and hold + ab punch

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