Tabata (20seconds on, 10 seconds off) 8 rounds each
Squat
Plyo Pushup
Squat
Plyo Pushup
7x 3min Rounds (Thai)
Notes:
Stupid Monday. Another day of just getting by. High point was getting a handful of decent kicks. It’s always a treat. The first round hurts the shins…pretty much just like you think it would. Second round is “shit, I’m going to hurt myself”. After that, things sort of go numb. Yay for numb!
Circuit 5×30sec each
Burpee
Jumping Jack
Scissor Jump Squat
Burpee
Jumping Jack
Push Up
Circuit x 5
Wheel Roll Out x 5
Side Raise x 6 @ 45lbs
Russian Twist x 10 (8lbs)
Superman x 12
Bicycle x 20
Notes:
Today I felt great, didn’t do particularly well on the first circuit thing. It’s hard for me to really go balls out knowing that the whole circuit is ridiculously hard and no matter how many you do it’s going to keep going for X amount of time. Say what you will about mental toughness and what ever other rot you’ve got, it’s just freaking crazy 
Second circuit went good.
10x 2min Heavy Bag Work (Thai)
Afternoon:
1Arm Clean and Press 12 reps @ 55lbs
1Arm Snatch 16 reps @ 55lbs
Step Up 4×5 @ 44lbs (total)
DB RDL 4×5 @ 44lbs (total)
Notes:
The presses were a lot harder than the snatches. I slept really well last night, and had a couple good feeling sessions today. I made a special point to move around and keep my right hand up. Yay!
AM:
Warm Up
10×2min Heavy Bag (boxing)
Stretch
PM:
Circuit x 5
5x Flag
6x DB DL Twist (45lbs)
15x Superman
8x MB Rotation (8lbs)
Bike
8x 1min intervals
2x 30sec intervals
Plank to head for time: 2min
Bridge to head for time: 30sec (I think I blew my wad on the plank)a
Notes:
A guy let me know I suck on the heavy bag 
. Over all the morning went well. I think I finally have the hand wrapping thing down. I punched pretty hard (for me) for most of it. Good rotation. I need to work on footwork and keeping my right hand up. Not a major blow to the ego considering that I’m conditioning and have zero skill training. 
Evening was a real struggle to get it started, but I conquered all. Hooya.
Kind of building on the boot camp post here:
7. It’s your world, own it. If you’ve got an hour then everyone needs to be involved in everything for an hour. If you’ve got three then they need to be occupied for three. It sounds obvious but everyone finds out the hard way. You’ve got people jerking around, talking, distracting, not having a good time. It’s not “THEIR” fault. You’ve gave them the opportunity to be a distraction\lose their focus.
Talk loudly\firmly. Go immediately to the point and give demonstrations while you’re explaining. Ask for questions and move immediately into doing it. You can initialize socialization while the group is doing their thing. You have them focused on doing what they came to do. You maintain the power in the situation. If you start off with the “how was your weekend” bit then they’re going to chatter for freaking ever and you have to interrupt them to do your job, screw that.
It’s the same principle during the session. There has to be a line that says “This is what everyone should be doing at this moment” and that line has to exist 99% of the time. It establishes discipline. If someone is fucking off then you can call them out for fucking off and they are wrong for doing it. If they’re in between activities for too or never laid the ground rules on what they were supposed to be doing in the first place then it’s you’re fault.
Example:
-”Hello, I’m Tony…I’m going to kill you” No waiting for a response. People came to be instructed by you, it doesn’t matter what they have to say.
-Instructions begin both verbal and visual. “I want this done, this many times\for this long. Do you understand?” Someone doesn’t understand, pull them up in front of everyone don’t discuss from a distance. If you’re talking from a distance then you’re supporting dialog, you want them to fucking do a push up, not to talk. Have them do the exercise “Got it? Everyone 3-2-1 go”
-People are doing their thing. You provide constant feedback. Good. Bad. You’ve got a nice ass. You have a good weekend? 2 people are talking during this period and you shout down anyone bucking the system.
-Johnny Top 25% finishes early…as he should. Fortunately you told him to do jumping jacks\go grab your gun from the car\random thing that’ll take 2-3 minutes until the middle 50% are done. What he does isn’t that important, he just has to be doing SOMETHING. Bottom 25% are still at it, call them up. “Time, get up”. Try to make sure that it’s not one guy…that’ll make him feel like a fag. If it’s one guy let him finish OR call up everyone when there’s 3-4 people left to go. It’s easier to maintain enthusiasm when you’re moving like a team. Any time people start getting singled out it starts being harder to hold people together. Makes sense right?
-Praise the group. Short and too the point. “Alright, that was good.”
-While people are recovering you’re beginning your next demo\explanation. Oddly enough it’ll take you just long enough to explain\show what you want to do for the middle 50% of your group to recover from what you’ve just had them doing. Funny how that works. You’ve got that 1-2 min to make your point for the next round. If the people recover while you’re jerking off then they lose focus. Can’t let that happen. Floooooooow.
AM
Warm Up
6×5min Submission Grappling
Stretch
PM
Circuit 10min
6 2DB Snatch @ 22lbs
6 Burpee
10min Circuit
5 Cable Crunches
5 Woodchoppers
5min Max Reps
Plyo Push Ups
Notes:
The afternoon session was pretty slack. It wasn’t a “bad” session, just only about 70% of what it really should have been. Tomorrow is a down day so we’ll see how everything plays out. Morning session was pretty cool. Jay is better at take downs than I am, but I got a couple slams on him which is always cool.
AM:
Warm Up
7×3min Heavy Bag Session (Thai)
Stretching
PM:
Circuit x 5
Wheel Roll Out x 10
Russian Twist x 10 (8lbs)
V-Up x 10
Bicycle (till fail)
Circuit 5×30sec each
Burpee
Jumping Jack
Scissor Jump Squat
Burpee
Jumping Jack
Mountain Climber
Notes:
I had a real struggle on the morning session. Just gassed. Started to come around there at the end but “damn”. Pushed through and did well enough. The second circuit combo beat my ass two and quit poked his head in a couple times, but again…best you can do. It’s a hard freaking circuit. Especially considering it’s 15min worth of hard.
On a side note I did a rollout from the standing position. It wasn’t pretty and I’m not in any big rush to do it again, but it’s pretty cool anyway 
2DB Split Snatch x 15reps @ 45lbs
2DB Push Press x 15reps @ 45lbs
1arm DB Floor Press 4×5 @ 45lbs
Depth Push Ups 4x*
Ski Squat 4×60sec
Squat Jump 4×10
Notes:
The split snatch was a tricky little beast. A couple of them felt “right”, the rest were turds. Pretty much every time you see “45lbs”, that means I’m at home and that’s what I’ve got to work with The last superset wasn’t as murdering as I was expecting, but I’m sure I’ll still be plenty sore tomorrow!
Today:
6×2min intervals on the bike
5×30sec intervals on the bike
Circuit x 5
5 Turkish Get Ups (ES) @ 30lbs
6 Deadlift Twits (ES) @ 30lbs
15 V-Ups
Notes:
I have a new respect with the get up. As is the case with most lifting experience if you don’t know what something is supposed to do or if you’re doing it right…add weight. Chances are you can keep it low enough not to hurt yourself, 99.9% of the time most things will just fall into place as your ways to screw it up diminish. The get ups had some massive shoulder stabilization going on there.
In other news I’m whooped. This session killed me, and I drug that bad boy out for a whiiile.
