MON 7th MARCH
10 rounds sprints jumprope 5 x 60 secs 5 x 30 secs 30 to 1 min rest
http://www.rosstraining.com/articles/indooroptions.html
Sample Indoor Roadwork Week
Monday: Interval training via jump rope, stationary bike, or Versa Climber
* 5 x 60 seconds (full speed) - allow 30 to 60 seconds of rest between intervals
* 5 x 30 seconds (full speed) - allow 15 to 30 seconds of rest between intervals
* Finish with one set of bodyweight squats (ex. 100 reps)#
4 rounds shadow
1 footwork
3 speed and skill phase .Head movement , co-ord , snap return , focus .
100 push-ups
10 1 arm elbow in each arm - 20
Thumbs crossed - 20
Normal arms just short of shoulder with elbows in , hands 11 and 1 oclock - 30
Knuckles - 20
Finger-tips - 10
50 squsts with a 15kg plate
( concentrate on keeping back straight , legs shoulder width and look straight ahead )
60 neck curls with a 10kg plate and harness