L-Sit Chin Up
Fat Gripz. Done throughout the workout.
- Body weight (~200 lb): 5,5,5,5,8
Heavy Bag and Jump Rope
1 minute rest in between rounds.
Used the Gymboss interval timer to set the intervals.
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
Neck Training
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 5
- 115 lb: 10
- 85 lb: 15
- Drop set. Done right after last set of neck side flexion.
- 70 lb: 15
- Drop set.
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 5
- 115 lb: 10
- 85 lb: 15
- Drop set.
- 70 lb: 15
- Drop set.
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 70 lb: 5
- 85 lb: 10
- 70 lb: 15
- Drop set.
