Well its the start of my lay off week and as you’d expect I’ve not done much laying off.  I hit the day with some core work then went onto forearms.  That was before I even bothered with the circuits.

In case you haven’t noticed I’m also following a new programme.  I was going to leave it until after the lay off but thoguht I’d dive right in and get started.  I will make my strength day and plyo day more relaxed though.

Core

  • Elevated Crunches: 3 sets of 10 (holding for 3 up, then 3 down)
  • Dumb Bell Clean: 3 sets of 10
  • Dumb Bell Side Bends: 3 sets of 10
  • Band Twists: 2 sets of 10 reps either side

Forearms

  • Wrist Twists with Sledge: 10 + 6 + 6 reps.  (moved hand out each set to increase difficulty)
  • Wrist Dumb Bell Curl: 10 + 5 reps ( was a lot harder than I expected – maybe I burnt myself out on the twists?)

Rested for about 30mins then…

  • Wrist Roller: 2 + 2 reps

The Circuit

I did this around 2hrs later after my dinner had digested because I normally end up feeling sick as a parrot after every ICT.  Last thng I needed was salmon chunks in my nose!  This time I decided to do a full 30mins of Bas Rutten All Round Fighting audio.  It had punches, knees, sprawling, etc.  All in 2 minute rounds with 1 minute rests.

After the full 30 mins I decided I wasn’t tired enough and so did an intense 5 minute freestyle circuit of:

  • Jumping Squats: 30 secs
  • Sledge Hammer Slamming: 30 secs
  • Push Ups: 30 secs
  • Sledge Hammer Slamming: 30 secs
  • Jumping Squats: 30 secs
  • Push Ups: 30 secs
  • Mountain Climbers: 30 secs
  • Sledge Hammer Slamming: 30 secs
  • Sit Ups: 30 secs
  • Push Ups: 30 secs