G's Tactical Barbell / MT Log

[Genghiz]

Maximal-Strength

Bench 175 4 x 5 (70%)
Squats 260 4 x 5 (70%)
DL 285 1 x 5

 

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HIC:

400m + 10 2HKB swings
x 4

 

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MT

Skipping X 5 mins
Stretch X 5 mins
Sparring X 3 min round robin
Heavy bag drills
Cool Down

 

[Genghiz]

MxS:

Bench 175 4 x 5 (70%)
Squats 260 3 x 5 (70%)
WPU (+10) 4 X 5

 

[Genghiz]

Last Night - Muay Thai

Skipping X 10 mins
Circuit Trg
Pad/Partner drills
Heavy bag drills
Stretching/cool down

 

[Genghiz]

Conditioning:

Fobbit intervals w/24kg KB
x 20 minutes

Feeling really good, aerobic ability has come a long way. I use to start fatiguing 12-13 mins into this workout, now I'm finishing up the full 20 with no issues.

 

[Genghiz]

Muay Thai

Focus on kicks/knees

 

[Genghiz]

Max-Strength

Squat 290 3 x 5
Bench 195 5 x 5
Pullups 3 X 10

80%RM

Heavy KB swings (48kg)
3 X 10

 

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Moo Thai:

5 mins jump rope
5 mins stretching
Pads/partner drills
Round robin 1 min sparring
Cool down

 

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E Session

Triples

Jump rope X 10 mins
Battle Ropes X 10 mins
Run X 10 mins

HR kept between 130-160

 

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Strength

Squat: 325 (3 x 3)
Bench: 220 (4 x 3)
DL: 300 x 1 x 5
90%

 

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Muay Thai

Skipping x 5 mins
Stretch x 5 mins
Partner drills: knees/elbows/clinch
Heavy bag: knees/elbows
Cool down

 

[Genghiz]

HIC:

Meateater
100m sprints + 20kb (24kg) 2H
x 8

 

[Genghiz]

Strength:

Squat: 325 (4 x 3)
Bench: 220 (5 x 3)
DL: 3 x 135, 3 x 225, 1 x 300

 

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HIC:

Apex Hills x 8 w/24kg kettlebell

 

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Yesterday Muay Thai:

Skipping x 5 mins
Stretching

Went right into sparring; 5 minute rounds/random pairing round robin style. As always the focus was on technique and controlled aggression.

Was a fun night!

 

[Genghiz]

Yesterday:

BP 175 5 x 5 (70%)
SQ 260 3 x5 (70%)
WPU (+10) 5X 5

Weights waved backed down to 70%. Bumped the sets up on BP and WPU to get the volume in, felt good. Didn't miss a rep, and under control.

 

[Genghiz]

Fun-Run yesterday:

3 miles
5 burpees/10 push-ups/15 sit-ups x every 5-6 mins

 

[Genghiz]

Max-Strength 80%

Squat 290 4 x 5
Bench 195 5 x 5
Pullups 3 x 12

 

[Genghiz]

Did "Cannonball Run" from TB2:

16kg kettlebell in backpack
2.5 mile run

Periodic stops for swings/snatches

Awesome workout. Kept the jogging pace relaxed & comfortable. Very glad I padded the backpack with a blanket before putting the KB in it. Would've wrecked my lower back otherwise with the banging during the running portions.