"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