Archives For jump rope

John Phung

Training Log: Tuesday, March 5, 2013

March 5, 2013 — Leave a comment

Decided not to train today.

But then I changed my mind.

Did some high bar squats with an empty bar, and couldn't go full depth without experiencing pain from that injury I got yesterday.

Also grabbed the chin up bar on my rack and I could feel I was not going to be able to do a chin up.

Pretty sure I couldn't do any neck work (at least not in all 4 directions), so I just grabbed a rope and started skipping.

Jump Rope

8 rounds. 3 minutes on, 1 minute off.

  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes

 

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John Phung

Training Log: Tuesday February 26, 2013

February 26, 2013 — Leave a comment

"Conditioning" day.

L-Sit Chin Ups

  • Body weight (200 lb): 10,10,10
    • Performed throughout workout.

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 8
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 8
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10,10,10
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John Phung

Training Log: Tuesday February 12, 2013

February 12, 2013 — Leave a comment

L-Sit Chin Ups

  • Body weight (200 lb): 10,10,10
    • Performed throughout workout.

Foam Rolling

  • 15 minutes

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 6
  • 115 lb: 6
  • 75 lb: 12

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 6
  • 115 lb: 6
  • 75 lb: 12

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 75 lb: 6,6
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John Phung

Training Log: Saturday February 2, 2013

February 2, 2013 — Leave a comment

Going to take it easy today.

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200 lb): 12

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (punches)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (kicks)
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
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John Phung

Training Log: Tuesday January 29, 2013

January 29, 2013 — Leave a comment

Foam Rolling

  • 20 minutes

L-Sit Chin Ups

Body weight (200 lb): 12,11,11

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 5,5

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 5,5

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 75 lb: 5,5
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