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Old 09-23-2009, 02:15 PM   #24
sam1222
**** You.
ESB Senior Member
 
Join Date: Mar 2009
Location: england
Posts: 715
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Default Re: Injury/Training update

wednesday 23rd

Morning.

3 Mile run.
50 chin ups.

Afternoon.

Light weights circuit. (10 sets of 10. no rest in between exercises but 30 secs rest between sets)
Bench press, military press, press ups, barbell rows, seated DB press, bench flyes, barbell curls, lateral raises, hammer curls.

3 mins Skipping
3 mins shadow boxing
3 mins heavy bag - light and fast
3 mins skipping
50 crunches
50 press ups
2 mins skipping (fast as poss)
step ups - 20 reps with 15kg
3 mins shadow boxing
box jumps - alternate sides
squats - 20 reps with 15kg
3 mins skipping
Hooks and uppercuts on bag
shuttle runs - 3 mins
50 crunches
50 press ups
3 mins skipping
3 mins heavy bag - hard shots
squats - as before
3 mins shadow boxing
step ups - as before
3 mins skipping
box jumps - as before
shuttle runs 3 mins
3 mins skipping (slow pace)
long stretch - (30 secs each muscle group) and shake out.
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