Bodi's log...

Bodi · 05-31-2009, 10:24 AM

starts tomorrow.

I am no longer a competetive athlete, so my training is just to maintain strength and fitness.

Comments welcome.

Bodi · 06-01-2009, 06:18 AM

6am
Warmup:
5 minutes skipping
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Workout:
Double dumbbell swings x 10
Dumbbell burpees into split snatch x 10
5 sets, performed in a circuit. No rest periods.

Bodi · 06-02-2009, 06:49 AM

6am
Stretches:
Seated bent leg stretch x 10 seconds
Standing quadriceps stretch x 10 seconds
Samson stretch x 30 seconds
Upper trap stretch x 10 seconds
Upper chest stretch x 10 seconds

Warmup:
4>3>2>1 reps of each exercise, ramping up to 5rm (apart from d/b pullover)

Workout:
Squat x 5
Deadlift x 5

Barbell upright row x 5
Dumbbell pullover x 10

7pm

Rugby training on the beach:

2 mile jog followed by dynamic stretches to warm up.

25 metre sprint + 20 pushups - jog back to start
50 metre sprint + 20 situps - jog back to start
75 metre sprint + 20 tuck jumps - jog back to start
100 metre sprint + 20 burpess - jog back to start
75 metre sprint + 20 b/w squats - jog back to start
50 metre sprint + 20 hindu pushups - jog back to start
25 metre sprint + 50 chinnies - jog back to start

Partner sprints - carry partner over shoulder for 25 metre sprint, swap positions and return back to start - repeat for 50 metres, then 75, 100, 75, 50, and finally 25 metres.

Ball handling and passing drills for 10 minutes (low passes, high passes, quick hands etc), followed by a game of touch rugby for an hour.

Bodi · 06-03-2009, 06:10 AM

6am
Warmup:
5 minutes skipping
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Dynamic leg swings - 3 sets of 15 swings.

Workout

4 x 3 minute rounds on crosstrainer, rowing machine and treadmill, steady pace until last 30 seconds of each round, which are an all out effort. 1 minute rest between rounds.

7pm

Boxing gym

Joint rotations, skipping and dynamic stretches to warm up.

Padwork - me holding the pads for 4 fighters, each doing three rounds.
Padwork - me hitting the pads - 3 x 3 minute rounds.

Attack/Defense drills - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches)
Full sparring - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches)

Set of ton ups to finish.

Bodi · 06-04-2009, 06:43 AM

6am

Dynamic stretching

Barbell snatch x 3 - 5 sets
Barbell push press x 3 - 5 sets

One arm bench press x 5 per arm - 4 sets
Power overs x 16 - 4 sets

Samson stretch x 30 seconds - repeated 3 times

Squat x 3 - 4 sets
Band squats x 10 - 4 sets

6.30pm

15 mile bike ride

Bodi · 06-05-2009, 07:25 AM

6.30 am

Yoga

7pm

1.5km swim

Boxaholic · 06-05-2009, 05:50 PM

Quote:

Originally Posted by Bodi

Workout:
Double dumbbell swings x 10
Dumbbell burpees into split snatch x 10
5 sets, performed in a circuit. No rest periods.

dumbell burpees into split snatch

I think I'll throw some of them into a conditioning routine sometime soon. Sounds like "fun"

Bodi · 06-05-2009, 06:00 PM

Quote:

Originally Posted by Boxaholic

dumbell burpees into split snatch

I think I'll throw some of them into a conditioning routine sometime soon. Sounds like "fun"

If you have never done these before, be careful, they are very difficult to master. Have you ever done any form of snatches, or have you ever been taught how to? If not, start off with a barbell snatch (alternating between left foot and right foot forward) until you get the form down, then move to dumbell snatches, and finally add them to you burpees. They are a killer, but just make sure you have the form right before going heavy.

Good luck

Bodi · 06-08-2009, 07:20 AM

6am

5 minutes on crosstrainer
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Pullups x 5
Band slams x 10
Burpees x 15
Mountain climbers x 20

Repeated for 20 minutes. Rest as needed.

Boxaholic · 06-08-2009, 03:44 PM

Quote:

Originally Posted by Bodi

If you have never done these before, be careful, they are very difficult to master. Have you ever done any form of snatches, or have you ever been taught how to? If not, start off with a barbell snatch (alternating between left foot and right foot forward) until you get the form down, then move to dumbell snatches, and finally add them to you burpees. They are a killer, but just make sure you have the form right before going heavy.

Good luck

Ive done lots of dumbell snatches (1 handed though) but maybe I will work on my form tonight since Ive only ever done 1 handed and haven't even done the barbell version. I guess I'll start light. Thanks. I'll be checking your log for more ideas on a regular basis

Bodi · 06-08-2009, 03:56 PM

I started off with one handed snatches (not split, just dip and catch). From there, I moved to single d/b split snatches, I done it so on a right handed snatch, my right foot was forward, and on a left handed snatch, my left foot was forward (I really struggled with this one). From there, I moved to barbell snatches, alternating between left and right foot forward, and eventually, d/b split snatches.

Anything I can help with, let me know.

05-31-2009, 10:24 AM	#1
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Bodi's log... starts tomorrow. I am no longer a competetive athlete, so my training is just to maintain strength and fitness. Comments welcome.
Top

06-01-2009, 06:18 AM	#2
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6am Warmup: 5 minutes skipping Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps Workout: Double dumbbell swings x 10 Dumbbell burpees into split snatch x 10 5 sets, performed in a circuit. No rest periods.
Top

06-02-2009, 06:49 AM	#3
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6am Stretches: Seated bent leg stretch x 10 seconds Standing quadriceps stretch x 10 seconds Samson stretch x 30 seconds Upper trap stretch x 10 seconds Upper chest stretch x 10 seconds Warmup: 4>3>2>1 reps of each exercise, ramping up to 5rm (apart from d/b pullover) Workout: Squat x 5 Deadlift x 5 Barbell upright row x 5 Dumbbell pullover x 10 7pm Rugby training on the beach: 2 mile jog followed by dynamic stretches to warm up. 25 metre sprint + 20 pushups - jog back to start 50 metre sprint + 20 situps - jog back to start 75 metre sprint + 20 tuck jumps - jog back to start 100 metre sprint + 20 burpess - jog back to start 75 metre sprint + 20 b/w squats - jog back to start 50 metre sprint + 20 hindu pushups - jog back to start 25 metre sprint + 50 chinnies - jog back to start Partner sprints - carry partner over shoulder for 25 metre sprint, swap positions and return back to start - repeat for 50 metres, then 75, 100, 75, 50, and finally 25 metres. Ball handling and passing drills for 10 minutes (low passes, high passes, quick hands etc), followed by a game of touch rugby for an hour. Last edited by Bodi; 06-02-2009 at 06:47 PM.
Top

06-03-2009, 06:10 AM	#4
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6am Warmup: 5 minutes skipping Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps Dynamic leg swings - 3 sets of 15 swings. Workout 4 x 3 minute rounds on crosstrainer, rowing machine and treadmill, steady pace until last 30 seconds of each round, which are an all out effort. 1 minute rest between rounds. 7pm Boxing gym Joint rotations, skipping and dynamic stretches to warm up. Padwork - me holding the pads for 4 fighters, each doing three rounds. Padwork - me hitting the pads - 3 x 3 minute rounds. Attack/Defense drills - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches) Full sparring - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches) Set of ton ups to finish. Last edited by Bodi; 06-03-2009 at 06:44 PM.
Top

06-04-2009, 06:43 AM	#5
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6am Dynamic stretching Barbell snatch x 3 - 5 sets Barbell push press x 3 - 5 sets One arm bench press x 5 per arm - 4 sets Power overs x 16 - 4 sets Samson stretch x 30 seconds - repeated 3 times Squat x 3 - 4 sets Band squats x 10 - 4 sets 6.30pm 15 mile bike ride Last edited by Bodi; 06-04-2009 at 03:18 PM.
Top

06-05-2009, 07:25 AM	#6
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6.30 am Yoga 7pm 1.5km swim Last edited by Bodi; 06-05-2009 at 04:07 PM.
Top

06-08-2009, 07:20 AM	#9
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... 6am 5 minutes on crosstrainer Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps Pullups x 5 Band slams x 10 Burpees x 15 Mountain climbers x 20 Repeated for 20 minutes. Rest as needed.
Top

06-08-2009, 03:56 PM	#11
Bodi Contender ESB Senior Member Join Date: Jan 2009 Location: uk Posts: 914 vCash: 1000	Re: Bodi's log... I started off with one handed snatches (not split, just dip and catch). From there, I moved to single d/b split snatches, I done it so on a right handed snatch, my right foot was forward, and on a left handed snatch, my left foot was forward (I really struggled with this one). From there, I moved to barbell snatches, alternating between left and right foot forward, and eventually, d/b split snatches. Anything I can help with, let me know.
Top