rocky boxing meat

Resistance Training Day

Warm-up

  • 5 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

  • 10 minutes of heavy bag work – fists, knees, feet & elbows

No rest between techniques…sweat pouring off me like Niagara Falls

60 sec rest between superset 1 & 2 as I moved from the heavy bag room to the weight room

Superset #2

  • Push-Ups – various grips – Bodyweight – 10 sets of 10 reps, supersetted with
  • BW Row on Smith Machine – Bodyweight – 10 sets of 10 reps, supersetted with
  • Swing Snatch – 35 lb plate – 10 sets of 10 reps

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

  • Straight Arm Pushdowns – Dynamic movement – lots of core involvement – 8 sets of 20 reps, weight pyramiding from 145 – 260 lbs., (last 3 sets 19, 16, 14 reps) supersetted with
  • Jumping / Shuffling Split Lunges – 8 sets of 40 reps, Bodyweight

No rest between sets

60 sec rest between superset 3 & 4

Superset #4

  • Cybex Incline Chest Press – 10 sets of 20 – 13 reps – weight increasing from 145 – 300 lbs, supersetted with
  • Bulgarian Split Squat – 10 sets of 7 reps, Bodyweight,

Flexibility/Mobility Training

  • no time to stretch…oops, gonna pay for that

Notes:

Short on time today. 35 minute workout. No rest between sets. No rest between supersets. Exhausted at the end of 35 minutes. Jogged to the gym and jogged/stumbled home from the gym

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