Bodi's log...

Discussion in 'Training Logs' started by Bodi, May 31, 2009.


  1. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    starts tomorrow.

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

    Comments welcome.
     
  2. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    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.
     
  3. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    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.
     
  4. Bodi

    Bodi Well-Known Member Full Member

    1,810
    0
    Jan 25, 2009
    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.
     
  5. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    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
     
  6. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    6.30 am

    Yoga

    7pm

    1.5km swim
     
  7. Boxaholic

    Boxaholic Member Full Member

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    May 27, 2008
    dumbell burpees into split snatch :think I think I'll throw some of them into a conditioning routine sometime soon. Sounds like "fun" :D
     
  8. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    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
     
  9. Bodi

    Bodi Well-Known Member Full Member

    1,810
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    Jan 25, 2009
    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.
     
  10. Boxaholic

    Boxaholic Member Full Member

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    May 27, 2008
    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:good
     
  11. Bodi

    Bodi Well-Known Member Full Member

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    Jan 25, 2009
    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.