Some double kettlebell work. 2 25lb bells and the following:
1 double swing, 1 double high pull, 1 double snatch = 1 rep.
3 sets of 10. Took me about 15 minutes.
12/1/11
Hammer chest press 90 lbs / Hammer lat pull 140 lbs superset. 5 sets of 15 reps no rest.
300 reps on the battling ropes
300 punches on the heavy bag (broken up in single punches and combinations).
Done in about 20 minutes
12/2/11
5 2 minute rounds on the heavy bag. 30 seconds between rounds. Some rounds I didn't rest. I love hitting the bag. Love it like a fat kid loves cake.
12/3/11
Free motion cable squat (or deadlift). 6 sets of 10, starting at level 20, I jumped up 2 levels each set, which brought me to level 30, which is the entire stack. Here is a vid of the exercise. Except, the machine that I used is a dual cable. Anyway, nice glutes huh? http://youtu.be/_dunTEE7eU0
300 kicks on the heavy bag. I broke them up between thai kicks, side kicks, spinning back kicks and regular back kicks.Spinning back kick
Done in 30 minutes.
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