Batman's Training Program- Phase 3

This is a continuation from Batman's Training Program- Phase 2. Once again if you cannot do the prescribed training, scale it down until you are able to complete it. Please advance through the previous stages before attempting this one. Please reference previous posts if you have any questions.

Sunday: 

Morning- 

• 30 Minute Jog
• 30 Minutes Meditation

Evening-

• Clean and Jerk- 8 x 3 Reps (135#)
• 3 Sets Metabolic Conditioning (1/4 Run, 21 Half Pood KB Swings, 12 Pull-ups)
• 30 Minutes Flexibility
• 20 Minutes Sparring

Monday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• 4 Sets 20ft Rope Climb
• 20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
• 36" Box Jumps- 6 x 12 Reps
• 5 x 50 Crunches
• 30 Minutes Heavy Bag
• 30 Minutes Flexibility
• 20 Minutes Target Practice (Mitt Work, Knife/Dart/Shuriken/etc Throwing, Hitting Moving Targets

Tuesday:

Morning-

• 30 Minute Jog
• 30 Minutes Yoga

Evening-

• 1/2 Mile Swim
• "Heavy" Deadlift- 5 x 5 Reps (350#)
• "Light" Deadlift- 30 Reps (155#)
• 30 Minutes Sparring

Wednesday (Off Day):

Morning-

• 10 Mile Run
• 5 Mile Walk

Evening-

• 20 Minutes Target Practice
• 20 Minutes Flexibility
• 20 Minutes Hand Techniques
• 20 Minutes Leg Techniques
• 20 Minutes Observation (Watch fights, instructional videos, observe natural movement of people, animals, and objects in motion.)
• 20 Minutes Meditation
• 20 Minutes Grappling Techniques

Thursday:

Morning-

• 30 Minute Jog
• 30 Minutes Martial Arts- Forms or Shadowboxing

Evening-

• Squats- 8 x 5 Reps (315#)
• 40 Minutes Bouldering
• 30 Minutes Flexibility 
• 5 x 50 Crunches
• 20 Minutes Target Practice
• 30 Minutes Heavy Bag

Friday:

Morning-

• 30 Minute Jog
• 30 Minutes Meditation 

Evening-

• Clean and Jerk- 8 x 3 Reps (135#)
• 3 Sets of Metabolic Conditioning or 3/4 Prescribed Crossfit WOD
• 30 Minutes Flexibility 
• 20 Minutes Sparring

Saturday:

Morning-

• 30 Minutes Jog
• 30 Minutes Yoga

Evening-

• 5 x 50 Crunches
• Squats 8 x 5 Reps (315#)
• Push-ups- 5 x 50 Reps
• 20 Minutes Monkey Bars
• 20 Minutes Pommel Horse
• 20 Minutes Heavy Bag
• 1/4 Mile Swim

Notes:

• Please read previous posts if you have any questions.
• If you did this or the previous programming every day of the week without any break, you'd quickly overtrain. So, after I complete all the Phases of the training for you guys, I'm going to post a breakdown of suggested rest periods and de-load stages.

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That's all for today! Until next time, good luck and train hard!