Fitness and Martial Arts Training

SUNDAY

1 hr Filipino martial arts

1. KB Half Swing/Clean/Jerk/Long Cycle 2x5ea @12kg

2. 2KB Long Cycle 2×5 @16kg

3. 2KB Long Cycle 5×1:00on/1:00off @24kg Pace 4

4. Squat 1×1:00 @105

5. 2KB Rack Hold+Fixation Hold 3×1:00+1:00/2:00off @16kg

AFTERNOON

2 hrs Filipino martial arts

MONDAY

AFTERNOON

1. KB Half Swing/Clean/Jerk/Long Cycle 2x5ea @16kg

2. 2KB Long Cycle 5,5,8 @16kg

3. 2KB Long Cycle 2×2:00on/3:00off @16kg Pace 8

4. SM 10-2 5×1:00on/1:00off @25 Pace 12

5. 2CB Swipe 5×1:00onn/1:00off @25 Pace 10

6. Ab Wheel 3×10

TUESDAY

Bowling

AFTERNOON

Archery

WEDNESDAY

1 hr Filipino martial arts

THURSDAY

1. KB Half Swing/Clean/Jerk/Long Cycle 2x5ea @12kg

2. 2KB Long Cycle 3×5 @12kg,12kg,16kg

3. 2KB Long Cycle 5:00 @16kg Pace 5

4. Squat 1×1:00 @105

5. Ski Erg 100/200/400×2 RI 30s/60s/120s

FRIDAY

Active rest

SATURDAY

Camping (various activities)

Fitness and Martial Arts Training – Week 10/8/2017