My current training log

5/19/2024
Pull Ups
x5 RPE7
x5 RPE8
x5 RPE 8.5

Swimming 20 laps/1000yards/30 minutes

Shadowboxing
2x2

Weight:169-170

5/20/2024
Leg Raises
2x25

Swimming 20 laps/1000yards/29:30

5/21/2024
Shadowboxing
1x3

Heavybag Boxing
3x3

Boxing Mitts
3x3

Heavybag Kicks
2x3

Double End Bag
1x3

Swimming 10 laps/50yards x 10 repeats 30 second rests/14:00

5/23/2024
Heavybag Kickboxing
10x3

5/25/2024
3 mile run
 
Last edited:
5/26/2024
Holding Mitts
90 minutes

5/28/2024

2x5 Jump rope
50 minutes technical footwork and jab focus

2x5 HIIT circuit
Medicine Ball slams
Battle Ropes
10 Burpess
10 BW squats

Medcine Ball Slams
Battle Ropes
10 frog jumps
1 minute jumping jacks

5/29/2024
Shoulder Rehab
Side Lying External Rotation 3x10
Full Can 3x10
90/90 External Rotation 2x20

Lower Body PT
Kickstand BW squats 2x10
Curtsy BW Squats 2x10

5/30/2024

5.5 mile walk
30 minutes frisbee

Leg Raises
2x25

Back Extensions
2x25

Pull Ups
2x5

5/31/2024
Swimming 20 laps/1000yards/29:00-29:30
 
Last edited:
6/2/2024
Snatch
45 3x5
65ps+hsx3
85ps+2+hs
95ms+ps
95ps+hs
115 ps+hs 4x1

Power Cleans and Some Jerks
95 x 5
135 pc
135pc+sj
155pc+sj
175pc+3x2
175pc+sj

135pc+ppx2+sj

Swimming 20 laps

6/5/2024
Swimming 20 laps

6/7/2024
2 hours kayaking
 
Last edited:
6/11/2024
Boxing/Muay Thai Technical session and punch drug/bag work
1 hour

6/12- 6/16 vacation

6/14/2024
30 minutes pickleball

30 minute swim continuous


2x2 wrestling/grappling all out effort
 
Last edited:
6/18/2024
4x3 heavybag
4x3 reflex bag
4x3 speedbag

6/19/2024
20 laps swimming

6/20/2024
3x3 shadowboxing
40 minutes teeps, kicks, knees, checks, clinch technical work.
 
Last edited:
7/1/2024
Boxing/Kickboxing
1x2 jump rope
2x2 shadow boxing
6x3 heavybag
3x3 speed bag

Leg Raises
2x20

Backwards walking .1 miles
400 m 6 minute mile pace
20 laps swimming

7/3/2024
2x2 mitts
2x3 heavybag

7/4/2024
1.5 mile run

7/5/2024
Boxing/Kickboxing
1x2 jump rope
1x2 shadowboxing
7x3 heavybag
1x3 speed bag

7/6/2024
Prone External Rotation
1x15

Seated External Rotation
2x15

Bulgarian Split Squats
2x10

BW Squats
2x10

DB OHP
25x10
30 2x10

Back Extensions
2x20

Swimming 20 laps 34 minutes
 
Last edited:
7/15/2024
Jump Rope
2x2

Shadowboxing
1x2

Boxing heavybag
8x2 30 sec rest

Kickboxing heavybag
2x3

DB OHP
25x10
30x10
35x10

Back Extensions
x20
+25x10
+35x10

Leg Raises
2x20

Seated DB External Rotation
2.5lb 2x10

Bulgarian Split Squat
BW 2x10

Swimming 34 minutes
25yd x 20
50yd x 5
25yd x10
=1000yards

7/17/2024
7 mile run 1:17:34
Got sick
 
Last edited:
8/4/2024
400m x 6
13:15 active time 1 minute rests

8/5/2025
DB External Rotation
5lb 2x10
7.5lb 1x10

Laying Leg Curls
25 x 10
40 2x10

Back Extensions
x20
+25 x 10
+45 x 10

DB OHP
30 2x10

Swimming 1500 yards 30 laps, 50 minutes.
 
Last edited:
8/13/2024
DB External Rotation
10lb x 10

DB OHP
30 x 10
40 x 9

Laying Leg Curls
40x10
60x10

Swimming 20 laps 1000yards

8/16/2024
DB Ex Rotation
5lb x 15
10lb x 10

Back Extensions
x20
+45 2x10

DB OHP
30x8
40x10

Swimming
12 x 50yards
 
Last edited:
8/19/2024
.5 mile run

Swimming
15 x 50

8/21/2024
DB Ex Rotation
5lbx20
10lbx15

DB OHP
30x10
45 x 6+f

Back Squats to Paralell
45 x 10
135 x 5
185 2x5

Hanging Leg Raises
2x10

Swimming 18x50yards
 
Last edited:
8/26/2024
2 mile run
22:00

Weight:176

8/27/2024
2x3 shadowboxing
10 x 2 heavybag 30 sec rest
3 x 2 punchmitts and drum
3 x 2 kickboxing heavybag
2x2 speedbag

Weight:175

Box Squats
45 x10
135 x 5
185 x 5
205 x 5

Overhead Press
45 x 10
95 2x5

Laying Leg Curls
40x10
45x10
40x10

Hanging Leg Raises
1x10

Swimming
75y x 9

8/29/2024
Swimming
100y x 5
50y x 10
29 minutes
 
Last edited:
9/2/2024
Power Snatch from blocks
45 x 5
95 x 3
115 x 3
135 x 2

Overhead Press
45 x 10
95 x 5
100 x 5

Hanging Leg Raises
2x10

Swimming 5x50y

9/3/2024
Power Clean and Jerk
45 x 5
115 pc+hc+pj
125 pc+pj
135 pc+pj
155 pc+pj
165 pc+pj
175 pc+pj
185 pc+pj

Box Squats
45 x 10
95 x 10
115 x 10
X5 pistols

9/4/2024
Shadowboxing
2x3

Boxing Heavybag
12 x 3

Mitts
1x3

Knee and Elbows
2x3

Swimming
10 x 50y
4 x 75y
4 x 50y
=1000y


9/5/2024
Boxing Mitts
4x3

Heavybag
2x3
2x3 Elbow and Knees
 
Last edited:
9/8/2024
2.9 mile run


9/9/2024
Power Snatch
45 ms x 5
45 x 3
95 ms x 2
95 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 2

Box Squats
45 x 10
135 x 10
155 x 10
175 x 10

Hanging Leg Raises
2x10

DB Ohp
35 x 10
30 x 10

Swimming 50y x 10

9/11/2024
Jump Rope
1x2

Shadowboxing
1x2

Heavybag
10 x 3

Kicks and Elbows
2x3

Speedbag
3x2

9/12/2024
Heavybag
6x3

Breakdown boxing ring
9/13/2024
Breakdown boxing ring
 
Last edited:
9/16/2024
Shadowboxing
1x2

Heavybag
6x3 30 second rests

Boxing Mitts
3x3 no rests

Speedbag
3x3

Swimming
50y x 10
75y x 4


Weight:173

9/18/2024

Heavybag Boxing
7x3 30 sec rests

Kicks
1x3

Boxing Mitts
3x3

Speed bag
1x3

Swimming
3x50y
2x75y
6x100y
=900y
 
Last edited:
9/23/2024
Swimming
50y x 2
100y x 8

9/24/2024
Running
2.5 mile

9/25/2024

Bivols
17lb 3x10

Laying Leg Raises
2x20

Back Extensions
x20
45 2x10

Swimming
50y x 2
100y x 9

9/26/2024
Shadowboxing
1x3

Heavybag Boxing
5x3

Mitts
2x3

Light Sparring
2x3

9/28/2024
3 mile run 30:30
 
Last edited:
10/2/2024
Swimming
50y x 2
75y x 4
100y x 4
50y x 4
=1000y


10/3/2024
8 x 2 shadowboxing

10/4/2024
Swimming
50y x 10 sprints
 
Last edited:
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