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Old 12-21-2007, 10:34 AM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Boka\'s Journal - A Return to Training.

Okay so it has been an interesting week. Lets start with Monday.

DATE: Dec 17th 2007

<font color="red">YOGA &amp; INDIAN CLUBS</font> - 8:15AM START

YOGA - STRETCHING
About 25min

INDIAN CLUB CIRCUIT
1. 2ARM FORWARD CAST TO FLAG
2. 2ARM SHIELD CAST
3. HAMMER SWINGS


CYCLE ONE
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

CYCLE TWO
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

CYCLE THREE
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

TIME: 5:49min
-- No brake between sets, reps, and exercises

<font color="blue">CORE TRAINING</font> - 10:30AM

PIKE RAISES
6/bw
6/bw
6/bw
5/bw
-- 45sec brake

KB WINDMILLS
8/36R, 8/36L
8/36R, 8/36L
8/36R, 8/36L
8/36R, 8/36L
-- No brakes

SUPERMANS ss BALL BRIDGES
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
-- 30sec brakes

CROSSFIT SIT-UP ss BACK EXTENSIONS
10/bw ss 12/25
10/bw ss 12/25
10/bw ss 12/25
10/bw ss 12/25
-- 30sec brakes

<font color="brown">MUAY THAI</font>

A long two hour session.

Well it was a good day of workouts.
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