Repeat 5x
- Ground and Pound x 30 sec
- Lunge Jumps x 30 sec (1st 3 rounds... last 2 rounds did Grasshoppers instead b/c my quads were sore and I just was gassin' out on the lunges ... wahhh)
- Heavy Bag x 30 sec
- Jump Rope x 30 sec
I had RX'd this with Shouldering the detached heavy bag as well, but before I started circuit, I tried a few to feel out weight (which was prob 70-80lb) and I busted the bag open at the zipper seam. Couldn't fix b/c the actual zipper handle was broken :( Still used for Ground and Pound and "beat the stuffing out of it" good.
No skin on the knuckles -- things that require hands (like jump rope) don't mix well with bag work since the fingerless gloves don't offer much in the way 0f skin protection.
2. Core circuit
- Deadlift Twist x 6/side x 90lb
- Full Contact Twist x 6 x 50lb on bar
- Weighted Side Bends x 10/side x 45lb plate
- V-ups x 10
I was playing this one by ear and would have done more rounds but the DL Twists were kind of brutal (maybe b/c of leg soreness) - actually, everything was kind of brutal except the V-ups which were easy. I should have done 15-20 V-up sets and maybe 10 FCTs instead of 6. Oh well, next time.
Finished with some knee hugs and chinnies.
Weigh in: 183.5
Regularity is KING. If I can drop a pound or two a day, I will be back in fighting shape in no time.
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