John Phung

L-Sit Chin Up

Done throughout the workout. Also doing them a lot slower and stricter form.

• Body weight (~200 lb): 5,5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

• Heavy bag (right kicks): 3 minutes
• Jump rope: 3 minutes
• Heavy bag (left kicks): 3 minutes
• Jump rope: 3 minutes
• Heavy bag (right kicks): 3 minutes
• Jump rope: 3 minutes
• Heavy bag (left kicks): 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: 12,12
• 70 lb: 10
  • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 12,12
• 70 lb: 10
  • Drop set.

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 12,12

"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