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Old 07-12-2011, 07:33 AM   #2362
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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12 July 2011 Tuesday AM

D W/U
Pain Ball
Foam Roll

25 minutes with 40 lb weight vest + 5 fartleks for good measure. Immediately after with the vest still on 4 sets of planks holding for 30 seconds. That was kind of challenging.

Then 3 rounds of
10 24 KG KB Swings
10 Gaymes style push ups
10 40 LB sand bag bulgarian goat belly swings
10 15 LB bat wings focusing on really moving the scapulas.

That took 5:15 I could have gone faster but I think it was probably just about right for today. My workout partner did 5 reps of each and only got 3 rounds in the same time. Wasn't a sprint but wasn't easy either.

For recovery
Ab wheel of death 8 X 4
40 LB sand bag sit ups 10,12,12,16

And finished with a 5 Minute row that covered 1253 meters.

I was absolutely toast. In fact I laid on the garage floor for about 10 minutes before I got up and went inside. I decided I am going to finish all of my cardio workouts with 5 minutes on the rower to simulate going into the last fight of the tournament tired. I want to keep pushing the pace and see what I have left in the tank.

I figure this was a good combination of LSD and some interval work.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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