Tues 4/6/10

"Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill

Today I swam 15 laps at lunch and then worked out with Tim in the evening. I am very impressed with the improvements he has made with his hands in a short time.

Warm up:

Pyramid of 3 body weight exercises: Push ups, pull ups, squats

1,2,3,4,5,5,4,3,2,1 - Reps of each without rest in between

3 mins jump rope

Stretch

3 rounds of Static holds for 30 secs each of the following with not rest in between:

Hanging from bar -

Dip hold -

Leg raise hold -

Wall squat -

10 reps of 100lb heavy bag end over end flip

20 Thai kicks each leg

Focus mitts:

3 min - combos with pulls/counters

3 mins - combos with rolls/counters

3 mins - combos with counters to body punches

Stretch - protein shake - shower

Have a safe journey.