Workout Log (10 weeks before fight)

[dctopboots01]

MONDAY AM

Interval Running (5x600m)

Press-ups:
Normal Press-ups x40
Fist Press-ups x30
Finger Press-ups x20
Close-Grip Press-ups x15
Clap Press-ups x10

Sit-ups:
Normal Sit-ups x50
Cross-Arm Sit-ups x40
Bicycles x30
1/2 Sit-ups x20
Double Crunch x10

MONDAY PM

Skip 4rnd, Shadow 4rnd, 8rnds bag (Speed, D-E, Heavy), 3rnd Pad Work, Ground Work (Press-ups/Pull-ups/Burpees etc.)

TUESDAY PM

Skip 4rnd, Shadow 4rnd, 3rnds speed bad, 2rnds double-end, speed work (heavy bag punch outs x30secs/30secs rest x6), Heavy Bag Power (1min/30secs rest), Sparring 6rnd , Ground Work (Press-ups/Pull-ups/Burpees etc.)

WEDNESDAY AM

3.5 mile run

Press-ups:
Normal Press-ups x40
Fist Press-ups x30
Finger Press-ups x20
Close-Grip Press-ups x15
Clap Press-ups x10

Sit-ups:
Normal Sit-ups x50
Cross-Arm Sit-ups x40
Bicycles x30
1/2 Sit-ups x20
Double Crunch x10

WEDNESDAY PM

(Supersets)

A1.Weighted Chin-ups 5x5 (20kg)
A2.Push Press 5x10 (25kg)
B1.Squats 5x5 (82.5 kg)
B2.Squat Thrusts 5x10
C1.Dips 5x5 (25kg)
C2.Close-Grip Press-ups 5x10
D1.Step-ups 5x5
D2.Squat Jumps 5x10 (Very difficult last few sets!)

Farmers Walk 3x30secs (46kg)
Plate Pinch 3x30secs (20kg)

Crunch 3x30 (slow)
Elbows2knees Crunch 3x30 (fast)
Russian Twist 3x12 (16kg)
Bicycles 3x20
Static-Crunch Hold/Superset/Plank 3x30secs