I'm still working on that sparring essay. In the mean time (did you know that the actual term is "mesne" time? But that's a subject for another time.), wife and son have business in Seattle this morning and I'll be meeting up with them at son's infield practice about lunch time. So I have the morning to myself.
What does a 50-year-old white belt do with his time when he's motivated and full-up on free time Saturday morning? Clean house, yard work, walk dog? How about this workout instead:
"3X3's"
1) Three sets of jump rope, 35 pound kettlebell swings, wall punches on the heavy bag with 16 ounce gloves; 1:05 work to 0:40 rest; in circuit; five minute rest and water.
2) Three sets of hanging leg raises held at top, dips, chin-ups in "Half's" (If 20 lifts, then 10 dips, and 5 chins, etc) in circuit; five minute rest and water.
3) Three sets of high intensity continuous training on the single speed bike on the trainer; 2 minutes full intensity, 1 minute spin, trainer set at "3".
Neck and grip work to finish and cool down.
Accompanied by Tupac:
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