Thread: My training log
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Old 03-07-2011, 11:13 AM   #2
Scottishbox10
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Default Re: My training log

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

Last edited by Scottishbox10; 03-07-2011 at 03:42 PM.
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