Evolve

Post your workouts
Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Evolve

Postby Kmerc » Fri Feb 28, 2014 12:35 am

2.25.14
30 laps- free, breast, side

30sec each
squat
hip thrust pushups
speed skaters
plank
x4

warmup
3 rounds heavy bag and pads
15min sparring
15min rolling

2.26.14
30 laps- breast, free, side

mobility/yoga

2.27.14
20 laps- breast, free

db snatch
3x3(35,40,45#)

box jumps 3x3,4,5
2-rope climb 3x1+3pullups/separate ropes

bar dips 3x5,4,3 /3-1-3
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Sun Mar 02, 2014 9:44 am

3.1.14
Stretch
40min walk

3.2.14

Jump rope/warm up

30sec each 1min rest
Squats
Burpee/squat thrust/hip thrust pushups
Jumping jacks/split jumps/grasshoppera
Plank
X4

Practiced free sprints with fins
50m with 10# brick no touching
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Wed Mar 05, 2014 12:20 am

3.3.14
60min walk

3.4.14
rest

3.5.14

warm up
hspu 5x6,6,4,3,3 used 3 books last two sets head to ground
1/2 pistol 3x3
high bridge holds 4x20sec
close pushups 4x10

warmup
gpp, heavy bag, med ball partner drills
15min sparring
15min rolling
Last edited by Kmerc on Mon Mar 10, 2014 12:21 am, edited 1 time in total.
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Thu Mar 06, 2014 12:57 am

3.5.14

10 breast, 10 side, 8 back(6 w/10#brick), 6 free
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Sat Mar 08, 2014 3:22 pm

3.6.14

walk/jog 10min

3.7.14

1/2 mile jog

10 breast/10 back just kicking
L-sit 5x10sec
leg holds 10sec front/ 10sec side x3ea

1/2 sprint
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Mon Mar 10, 2014 12:42 am

3.8.14

15min swim random strokes
3.9.14

jog 0.4mi -1 set pullups,hspu,pistols- jog 0.3mi (vibrams are making running enjoyable again)

warm up- mix of mobility/foam roll/bioenergetics/magnificent7
front squat 3x5 (65,75,85)
bench 3x5 (75,85,95)
dead 2x5 (100)
1-db 3x5ea.(25,30,35)
kroc row 1x30@40#ea.

10min swim mixed

notes:
Focused on strict form.
Slowly work in some Dinosaur training/db Olympic lifts/Body weight moves.
Keep up on skill work.
Use notes more.
Hill sprints once a week.
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Tue Mar 11, 2014 5:01 am

3.10.14

2x3min heavy bag 1 punches/1 kicks

3x4min heavymbhixed mostly punches
3x2min double end bag

50-40-30-20-10 sledge swings 8#
+ 2pullups on ropes after each
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Wed Mar 12, 2014 12:57 am

3.11.14

10 breast/10 side
clap pushups 3x4,6,8
kipping pullups 3x6

warm up
rolled 20min
heavy bag punch outs + 10 pushups x 6
agility work, 800m jog, hspu/work
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Wed Mar 12, 2014 3:32 pm

3.12.14

0.5mi run
am warmup/mobility

1mi jog

10situp+10leg raise+5LHS+front lever-tuck2x20sec
warmup
Deadlift 95x5 115x5 135x5 165x5 185x5
Military Press 45x5 65x5 85x5 85x5 85x5
seated row 70x10 100x10 120x8 130x8 140x5
95#BB Cleans 3x5,4,3 + Bent Over Row 3x7
1-DB Military Press 35x5 40x5 45x5
Kroc Row 2x20@50

scriptless bedtime training:
shadow boxing
60 hindu squats
30 hindu pushups
30 neck bridge nose half way to mat
Lsit 10sec + 3 standing wheel rollout partials x 2
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.

Kmerc
Posts: 835
Joined: Thu May 10, 2007 5:35 am
Location: ac, nj

Re: Evolve

Postby Kmerc » Sat Mar 15, 2014 3:58 am

3.13.14

10 free/10 breast

warmup - ginastica natural
random kicks punches to bag
sparring 30min 1 1/2min rounds no rest
rolling 15min

3.14.14

10 exercises from ginastica natural

10 breast/ 10 back just legs/ 10 side
Become unpredictable, strike from your subconscious mind, let your moves flow out from your individual essence. Even the most masterful opponent will fall from a strike that has no history or reference, the moves created from your own individual unique essence may suprise even you.


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