Log Updated

Was out in California for a week--did a seminar with Fred Hatfield & had some other business to attend to BUT had some great training sessions.

Thursday conditioning on bag

6 rounds, 1 minute on 1 minute off..........2 sets of 3 rounds 20 seconds all out fury, 20 seconds off----these are what we call gas station training--very tired at the end but this FUN and has been very effective conditioning and fast loss (see video at bottom)

Friday

Box Squats up to single (progression still going strong)

Glute Ham Raise x 5 -- sissy squats x 12 (superset 4 times)

Reverse Grip Dbell Bench Press--neutral grip pull up superset 8 --6 4 supersets

occlusion arm training

abs--neck

Saturday

Hill Sprints--sprint up hill (approx 30 yards) walk down slow--did this 20 minutes (felt surprisingly fast and well conditioned)

Will Post Monday through the rest tomorrow

You could be a six pack deep or just finishing six sets of hard bench press. In either case, let form go out the window and be ready to throw them dogs. This is training for the gas station at 3 AM.One of the last rounds, don't do any long along cardio these are twenty seconds on twenty seconds off, not good training for golden gloves but beautiful for being gas station ready and helping construct a no nonsense physique--was tired and slow but ready to go #jailhousestrong #jailhousestroncardio #heavybag #boxing #heavyhands #kennedale #kentuckyclub #805 #pugilism #martialarts #bouldersforshoulders

A video posted by Jailhouse Strong (@jailhousestrong) on Jan 25, 2015 at 9:35pm PST