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Old 07-09-2012, 09:58 AM   #16
Kill a B
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Default Re: Killabee summer training

Long time no update. [excuse]The boxing gym was closed last Thursday and Saturday and I've had a hard time waking up at 6am to go strength training.[/excuse]

I did do rounds of ab wheel rollouts during the weekend and on saturday I did around 100 pushups with sets spread across the afternoon & evening. Does **** all but atleast I did SOMETHING
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Old 07-11-2012, 05:34 PM   #17
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Tuesday July 11th

Boxing practice

Warmup and some strength training with a partner (carrying them around, crab walks etc)
6x3min bag work focusing on different tecniques
3x3min med ball
3x3min skipping
3x3min shadow boxing (1st round with 2kg weights, 2nd with 1kg, 3rd without)
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Old 07-12-2012, 02:12 PM   #18
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Thursday July 12th

Boxing practice

Warm up, footwork drills and some plyometrics and conditioning
Something like 30+ minutes of offense & defense drills with a partner
3x3min skipping
1x3min shadow boxing with 1kg weights
1x3min med ball work
1x3min shadow boxing

Starting to feel a bit more fleet footed again. Feels great
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Old 07-14-2012, 12:21 PM   #19
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Saturday July 14th

Boxing sparring

Warmup and about 10 rounds of sparring

Felt pretty good, which is surprising because I haven't sparred in 3 weeks.
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Old 07-16-2012, 02:21 AM   #20
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Monday July 16th

Strength training

I did some warmup sets on each exercise before doing the actual work sets.

Squat
3x5x60kg

Press
3x5x40kg

Pull-up
3x5xBW

Dumbbell row
3x5x25kg (each arm)

Deadlift
1x5x75kg

+ a couple sets of shrugs and calf raises.

Not much has changed, I'm still a weak bastard

Currently weighting 91.8kg

Last edited by Kill a B; 07-27-2012 at 07:18 AM.
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Old 07-17-2012, 11:49 AM   #21
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Tuesday July 17th

Boxing practice

Warmup with light jogging, dynamic stretching, jumping jacks and some light strength endurance training
6x3min bag work
2x3min skipping
4x3min med ball work
2x3min shadow boxing (one with weights, one without)
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Old 07-20-2012, 02:02 AM   #22
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Thursday July 19th

Boxing practice
Warmup with jumping jacks, dynamic stretching and some explosive exercises
About 30mins+ of offense/defense drilling with a partner
3x3min med ball work
2x3min shadow boxing (one with 1kg weights, one without)
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Old 07-20-2012, 02:05 AM   #23
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Friday July 20th

Strength training

I also did some warm-up sets before each exercise.

Squat
3x5x65kg

Bench
3x5x60kg

Barbell row
3x5x65kg

Deadlift
1x5x85kg

+ 3 sets of situps and russian twists /w a 10kg plate

Felt great. Some progress already!
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Old 07-23-2012, 02:43 AM   #24
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Saturday July 21st

Sparring

Warmup
8(?) rounds of sparring
3min heavy bag
Couple rounds of wrestling
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Old 07-27-2012, 07:07 AM   #25
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Thursday July 26th

Boxing practice

Warm up /w light jogging, jumping jacks and a few sprints and bodyweight exercises
20-30mins of offense/defense drilling /w a partner
6x1min sparring
Some chinups, pullups, situps and russian twists

Very chaotic practice session!
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Old 07-27-2012, 07:13 AM   #26
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Friday July 27th

Strength training

Squat
1x5x70kg
2x5x66.5kg

Press
1x5x46.5kg
1x5x44kg
1x5x40kg

Barbell row
3x5x64kg

Deadlift
1x5x90kg

+ 3 sets of ab wheel rollouts (knees on the ground)

Woot I can lift my own weight off the ground

Last edited by Kill a B; 07-28-2012 at 05:37 AM.
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Old 07-28-2012, 05:36 AM   #27
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Saturday July 28th

Boxing

Warm up /w jogging and dynamic stretching
4x3min bag work
4x3min skipping
1x4min sparring /w partner changing every minute
8x1min sparring
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Old 07-30-2012, 07:40 AM   #28
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Monday July 30th

Strength training

Today I focused more on practicing my technique, that's why I did more sets than usual.

Squat
5x40kg
5x70kg
5x65kg
5x60kg

Bench press
5x60kg
5x50kg
3x5x55kg

Barbell row (I believe the real name for this is Pendlay row)
5x40kg
5x60kg
3x5x70kg

Deadlift
5x40kg
1x5x90kg

+ 3 sets of calf raises, dumbbell shrugs and hammer curls.
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Old 07-31-2012, 01:53 PM   #29
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Tuesday July 31st

Boxing

Warm up /w light jogging, dynamic stretches, jumping jacks and some shadow boxing exercises
5x4min(?) offense/defense drilling with a partner
3x3min hard sparring
1x3min very light sparring
2x3min bag training

I had the honor of sparring a round with a guy who weights over 120 kilograms. I noticed that I've learned to stay more calm in difficult situations than before and I am happy about that, even though afterwards my head felt like a frisbee
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Old 08-01-2012, 07:02 AM   #30
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Wednesday August 1st

Boxing

Warm up
8x2min offense/defense drills with a partner
3x3min mission sparring
2x3min bag work
3x3min shadow boxing
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