25/1/11 Cross country run 4.13km 17:59!!!!!!!!!!!!!!!!!!! PB yet again chaps followed by; Training with Smithy, Chris Betterige and big Kenny Anderson 5 mins run 5 mins cross train 1 round step ups/ boxing/ step ups 1 round boxing/ steps/ boxing 1 round 4 stone approx bag hold/ power shots straights 1 round roll hooks/ bag hold 1 round roll uppercuts/ bag hold 1 round freestyle/ bag hold 95 unstable press ups (50/25/10/10) 30 sits 20 leg raises 20 side raises left 20 side raises right 20 raises centre 10 min fast run Think we did more but can't remember i'm ****ed ha ha
Great work recently. Did you really do that time for 100 burpees?! Or did you cheekily sneak it into your log to see if we're paying attention? lol. Amazing time, if true!
Jeff just get some resister bands, they are Bernard Hopkins secret to success and will give you incredible speed of punch. You are missing out if you don't.
26/1/11 30 one arm push press 27.5kgs 60 dumbbell shoulders 30kgs 60 weighted step ups 60 30kgs russian dead lifts 25 plyometric pull ups 50 tricep dips 1000metre row in 3:44.7 1 min crunches 1 min 3kg russian twists 1 min double bosu plank one arm lat pull down 25kgs x 20 hammer curls on bosu 14kgs x 20 alternate seated shoulder press 12kgs x 20 Tabata spin bike routine
kennys trained at my gym a few times i think,to be honest with you cant really remember as he wasnt really as well known back then but definatly remember a kenny anderson
28/1/11 Cross Country run - 18:12 with no pace maker quite happy. Would have gone that little faster had I known I was slightly behind. 6 x 3 min rounds of; 30 sec burpee's x 2 30 sec jumping jacks x 2 30 sec split jumps x 1 30 sec push ups/ squats x 1 30 sec rest in between rounds core circuit 25 x flags 60 x 30 kgs side dips 60 x Hyper Extensions 100 x Russian Twists 120 x Chinnies
29/1/11 2km weighted run 2 x warm up 1 x shadow 1 x speed shots high intnesity 1 x speed shots plus sets of press ups to break rytham 1 x power shots 1 x 10 shot salvos 1 x Burpee Round/ 10-1 1 x Tabata Power shots 1 x Skip Core work out 10 x Flag 40 x Russian Twists 10 x slow candence crunches 30 x chinnies 2 rounds shadow 2 rounds on the pads 50 Burpee Challenge 1:44 1km weighted run 3 min rounds 45 sec rest in between rounds.
Can you fire up your food and intake times Jeff ? Still on the Diet Coke as a treat ? Appreciated :good