I_like_cereal

5 days - 20 mile round trip commute average pace

4-5 days TRX workout 1 - 2 circuits 10-15 reps each
Single Leg Lunge
Single Leg Squat
Swimmer's Start
Hamstring Curls
Hip Press
Hamstring Bikes
High Biceps Curl
Triceps Press
High Rotation
Side Plank
Suspended Crunch
Warm Up and Cool Down:
5 minutes on bike
Joint and muscle stretches

2 days
Heavy bag Workout
3 part workout consisting of skill punches, combinations, and five three minute rounds
with one minute thirty seconds rest
Same Warm up and cool down
Running 3 - 5 miles recovery or race pace

I_like_cereal

TRX went well. I definitely have some core instability issues that I hope to hammer out.

You really have to focus on that thing to get the form right.

Tomorrow is boxing and a TRX 40/40 for kicks. 40 lat pulls and 40 suspended crunch pushups with 1 minute rest in between.

Carbonfiberboy 

My favorite breakfast is a burrito.

camelopardalis

Eh?

I_like_cereal

Boxing went well. My triceps were gassed at the end. I tried the 40/40 and died at 20 lats and 10 crunch pushups. I tried a 45 degree press, but that was painful.

This morning was the TRX w/o. Definitely feeling stronger and more centered. I think I may have to go to three reps and maybe add a little modification.

poxpower

Personally, I like oatmeal.

I_like_cereal

Saturday was Metabolic conditioning. Fast repeats little rest between sets and circuits. I just did not feel like I got my HR to the right place. Did 50 10 pound medicine ball situp throws and 50 per side Russian twists with the same med ball. I think in order to get my HR in the zone and keep it there I am going to have to increase the output and decrease the rest/set up time. MY HR is already low and trying to get it into a zone is really hard and to keep it there is harder still.

I took Sunday off and this morning I went back to the TRX for more of the same. I cut my reps to 10 instead of 15 and concentrated more on the movement. This helped a lot. Core instability issues seem to be subsiding. Did three sets instead of 4 and in between sets I did 15 med ball situp throws with 10 per side standing twists with the same ball.

Tomorrow night is boxing. My knuckles are healing nicely. Gonna do some abs, just switch it to a more general hanging leg raise and situp.

BTW, cereal is good any time.

I_like_cereal

Well it is Wednesday and I half way through my first full week of training and commuting. Tuesday/Wednesday and Thursday/Fridays are going to the be the hardest. I have a conflict on those days so I go at night around 8 which means I get home around 930/10pm and am then up at 415am to go right back the following morning.

So far so good. Tuesdays/Wednesdays are street boxing (I include elbows and knees) and TRX abs, 100 situps, and 50 leg lifts. The others are the TRX force workout. I changed this morning to a hamstring workout cause I strained my quad getting to work the other day. For some darn reason my cleat would not engage and when it did it would mis-align. So I decided to give the quad a break and abuse the hammies. TRX Hammie lifts, TRX abs, 20 8lb medicine ball situps, 50 situps, and 20 leg lifts. Followed by 20 8kg x2 kettlebell plus a fat bar Goodmornings. I attached the kettlebells to the bar using straps to make the bar move more, thus causing the body to work harder to stabilize the bar. Then the same setup deadlifted x20 and then 50 calf raises with the same setup. I finished with 20 8kg kettlebell back hypers. It is not a lot of weight, but I do not know how much the fat bar weighs so I have to inch it up.

Then I bike to and from work 20 miles round trip with 600 feet in gain to and 800 coming home.

Train harder/smarter than the guy next to you.

Mr. Cranky

I like oatmeal too, but mostly as a vehicle for raisins.