Posts Tagged ‘focus work’
CT MB and KB Session
3 Sets
20 x MB pass and burpee
20 x MB slams
20 x MB Side Slams
20 X MB Circles
100 x Skip
3 Set
10 x KB snatch Lunge
10 x KB High pull HEAVY
10 x KB figure 8’s
10 x Lateral burpee
NOTES: 2 people required for pass (or a good wall). Today was so humid and hot so i was sweating so hard. Pretty intense short session.
CT – Small Conditioning
Training Partner:: NA
Calories intake: 2780 cal
Exercise calories: 380 cal
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side
3x
20 x Kb Swing
10ps x Rolling pistols
10ps x MB woodchops
10 x KB Turkish get up
12 x Burpee + MB slam
10 x TRX walkout
Skipping (100 turns)
3x
10 x TRX chest press
10ps x MB reach and grab
10 x Heavy bag slams
10 x Wrestler Sitout
10 x GNP combo (side control , mount , punch side control)
5 x 10m latteral shuffle
10-1
60cm box jump
control bag elbows
NOTE: Need to increase that cardio conditioning, Session was good although i need to pick up the pace a bit.
Damage: Hip flexor popping during MB reaches. Have to get this checked out very soon. Causing issues in my right hip.
KB Conditioning Session – Back to it!
Training Partner:: NA
Calories intake: 2780 cal
Exercise calories: 302 cal
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side
3 set:
50 x mountain climber
20 x medicine ball slams
20 x Medicine ball side slams
10 x KB circle
100 x rope turns
3 SET:
20 x Kb Swing
20 x KB row
10 x KB figure 8’s
10 x Lateral burpee
(no rest between set)
2 SET
20 x 60cm box jump
10 x up down planks
10 x DB T-pushups
100x MB toe taps
15 x Bag slams
NOTE: It has been approximately 3 months since my last actual CT session. Very surprising outcome. I am using much heavier weights but i am getting gassed earlier than usual. Time to ramp the training back up i think. I have new equipment my new 8kg medicine ball is actually a sand ball. So no bounce and the weight shifts inside the ball so it’s a different beast to use.
PROTIP: Having oatmeal and milk before training is a bad idea. Had to have a mini 2min break at 19min due to almost vomiting.
CT – New beginnings
Training Partner:: Dion
Calories intake: 3602 cal
Exercise calories: 350 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr
2 set:
20 Bag Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
10 x TRX pushup
3 x ladder circuit
3 SET:
20 Kb Swing (Core Shoulders)
10 KB row (BAck, tris)
10 KB figure 8’s (shoulders back)
10 KB lunge (legs)
No rest between set
2 SET
10 x kick punch boxing combo
20 x crunch and punch
20 x Box jumps
100 x boxing combo
NOTE: Had a small toilet break (needed) during the second set of the second round. wasnt a hard session but we are easing dion back into it.
2012 NEW year CT
Activity: CT
Training Partner:: NA
Calories intake: 2653 cal
Exercise calories: 306 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr
3 Set
25 x Kb Swing
20 x TRX One arm row with torso rotation
10x Lateral Burpees
5 circuit x Bag slam / GNP / Side control / GNP / Side control
10 x bag slams
3 Set
10 x Ladder Lateral Pushups
20 x Bag crunch and punch (elbow)
10 x Lateral Burpees
10 x TRX PLYO pushups / MB figure 8’s
Ladder circuit (3 circuit)
2 set
10 x 5 stage leg raise
10ps x MB around the legs
10 x KB circle
10 x MB Russian twist
Ladder circuit (5 circuit)
NOTES:
Way to bring in the new year. A humid CT session. A little disappointed in this session . I am going heavy with the weights but dying during the endurance parts. So i am going to have to change the training up a bit. Try to get 2-3 cardio sessions a week in. Only short ones. 20-30 mins. Plus a regular CT schedule. I am slow during the ladders too so i need to get the legs moving fast. Good session to start the year and show where i need to improve and be less lazy in the endurance.
CT – KB Shoulder focused.
Activity: CT
Training Partner: NA
Calories intake: 2543 cal
Exercise calories: 298 cal
Motivation level : High
Energy Level: High
Sleep – 9+ hr
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system
2 Sets
40 x KB SWINGS
15 PS x KB Snatch
10 ps x SOTS PRESS
5 ps x KB TGU
20x Renegade ROWS
3 Sets
20ps X KB around the world.
6 ps x KB circle
10ps x KB Side delt raise
10ps x KB Diag Chops
5ps x Pistol squat
3 Sets
15 x KB High pull
10 x TRX Pushup / Y DELT PULL
8ps x KB Gun slingers
Damage: Groin , possible injury doctors appointment on Monday.
Notes: Short Session today focusing on shoulder work. Was a damn humid day again its been raining all night. So much sweat my shins were sweating.
Notice my ab / groin injury during the push ups. So I’m going to get it checked out Monday. So dead lifts are off the cards until the all clear.
CT – Variety
Activity: CT
Training Partner: Matt
Calories intake: 2710 cal
Exercise calories: 400 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system
2 set
10 x KB Clean and press (back shoulder)
10(ps) x KB circles (core obs)
15 x Wall Hold + KB lift (legs delt)
10 x TRX Y delt raise (delts)
10(ps) x KB windmills (core lat obs)
10(ps) X KB lunge
Skipping x 100
3 set
5 (ps) x Turkish get up (whole)
10 x KB Ribbons (Shoulder)
10(ps) X KB row (back)
20 (PS) X KB one handed Swings. (chest core)
10 X TRX walk outs. (lats back)
1/5 Shuttles with KB (legs shoulder)
1 set
10 x Focus pad combos
20 x Impact crunch
20 x crunch and punch
10 X Flat stand boxing + Push ups
20 (ps) x round kick
20 x TRX mountain climber.
30-30-30 boxing
Damage: NONE (spine feeling heaps better)
Notes: Almost 30c with 80%+ humidity made the air like soup today. So today was tougher than usual. Sweating my anus off. Still good session overall even though we didn’t get at least 3 sets of each. Trying to keep the session to 45 mins. I miss these session where i’m pushed to puking points. It’s been a while. Back to it soon after bulky bulk ends.
CT – KB domination.
Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system
5 Rounds
100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.
NOTES:
Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!
CT randomness
Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system
2 Sets
10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds
1 Set
8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick
2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.
NOTES:
I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.
CT + MT
Training Partner: Ben , Matt
Calories intake: 2400 cals
Exercise calories: 650+ cals
Motivation level : High
Energy Level: High
Sleep: – 10.4 hrs
IF: – NO
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system
OUTDOOR SESSION ON WET GRASS!!!!
2 set
10 x Front round kick combo on bag
10m x 2 farmer KB walk.
2 Set
15-20 x EZ bar clean and press
20 x Kb Swing to press
5-8 ps x KB Windmills
5-1 burpee + sprint
1 Set
20x KB one hand swing
10 – 15 EZ bar clean to squat to Push press
10 x KB figure 8’s
20 x MB push pass
10 x 10m jog by 2 then sprint 1
2 set
Boxing work Combos
2 people do bag work other does a set of KB while waiting
20 x focus combo (jab cross uppercut overhand)
5 x half Turkish getup + 1 Full TGU
20 x focus combo (jab jab cross uppercut round overhand)
2X 5PS KB circles.
3 rounds
2min grappling for position + knee work.
NOTES: Good session but the circuits could of been constructed to be a little better, progressing was a bit weird. The MT work was good really highlighted proper hip positioning. Nice solid 600 cal session. I took off my HRM for the grappling part.