11/18/09 12:45 PM




I’ve practiced forms and nunchucks a little bit this week, but not enough to log the practice time. Haven’t memorized anything new. Today’s gym workout also served as a photo shoot for Outlaws website.


Warm-up: jump rope; 3 90-second rounds

Roundhouse kick, alternating legs; 100 stiff kicks. Focus was on power, not speed.

One-two punch combination; 100. Stiff jabs/straight punches.

Kettlebell swing (35 lb); 3 sets, 30 seconds each, 30 seconds rest

Kettlebell clean & press; 3 sets each arm, 8/8/6

Barbell good mornings; 65/15, 65/15, 95/12, 95/12

Floor Russian twist with 12 lb medicine ball; 5 sets/10 reps