12/30/2011 Early AM Session

OSU!

start time: 6:51

Warm up:


Circuit x 3:

DB Windmills	10 x 15LB	10 x 15LB	10 x 15LB
DB External rotations (forearm parallel)	10 x 15LB	10 x 15LB	10 x 15LB
DB External rotations (forearm perpendicular)	10 x 15LB	10 x 15LB	10 x 15LB

3 minutes on the exercise bike.
10 dynamic pullups (pullup, change grip at the apex of the pull, descend, pullup, rinse, repeat).
5 Skin the cats

Workout:
Circuit x 3:
5 Single arm DB Row
3 Skin the cats


Circuit x 3

Single arm DB Push Press:	10 x 45LB	8 x 45	8x60LB
10 double unders

Nagging shoulder issue caused some issues here...

Bag work: 5 - 1 minute rounds (20sec. rest)
Round 1: jab - cross - jab - cross - jab - cross - jab - cross - jab - cross - reset
Round 2: "Open sparring"
Round 3: jab - cross - knee, step, jab - cross - knee
Round 4: "Open sparring"
Round 5: footwork

Abs

Knee ups	10 x 10LB	10 x 25LB	10 x 25LB
Knee-to-chest	10 x 10LB	10 x 25LB	10 x 25LB

2 sets of 10 x 10LB "Captains Chair" Leg Raises.

Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).




Finish Time: 8:00