"Underground Training Blog 8"

Warmup:
1 round of 3 minute shadow boxing

3 rounds of 3 minutes each of heavy bag with 60 seconds of ball crunches

Main: "Rush SuperCircuit Series"
Series 1: Chest, 8 reps each exercise, 3 cycles
Cable Flies
Cable Press
KB Pullover on Stability ball

Series 2: Legs, 20 reps each exercise, 3 cycles
EZ Bar Stationary Lunge with 10 reps for each leg
10 roundhouse kicks for each leg on heavy bag
Prison Squats

Series 3: Core, 8 reps for each exercise(except for ball crunches, 3 cycles
Cable Twists
KB Swings
ball crunches

Series 4: Arms, 8 reps for each exercise, 3 cycles:
Cable Shoulder Rotation
EZ Bar Upright Rows
Cable Curls
KB Cleans

"Underground Training: Blog 6 and 7"

Training Blog 6: 12/31/2010 with John Park

Warmup:

3 minutes of sparring minutes

3 minutes of bag

"Rush Training 3"

Series 1: 15 to 8 reps each exercise, 3 cycles

asst pull ups

push-ups

lunges

Series 2: 15 to 8 reps each exercise, 3 cycles

KB pullovers on ball

cable press

cable flies

Series 3: 15 to 8 reps each exercise, 3 cycles

Prison squats

kicks on bag

Series 4: 15 to 8 reps each exercise, 3 cycles

Single Arm KB press

cable curls

overhead KB extensions

Training Blog 7: 01/01/2011

Warmup:

5 minutes on bike

3 minutes of shadow boxing

3 minutes of bag

"Rush Series"

Series 1: Chest, 8 reps each exercise, and 3 cycles

cable press

cable fly

overhead KB pullover on ball

Series 2: Legs, 8 reps each exercise and 3 cycles

1 cycle-prison squats, and 2 to 3 cycles-KB swings

lunges

lateral band movement

Series 3: 8 reps each exercise except ball, and 3 cycles

KB cleans

ball on crunches, 50 reps

back extension on ball, 20 reps

cable obliques

Series 4: 8 reps each exercise, and 3 cycles

KB overhead press

Upright Rows

Cable Curls

overhead KB extensions