5/1/11 6 x 3 mins (30 seconds burpee's/ 30 seconds shadow) 30 sec rest in between... Core workout 15 x Flag 75 x knee hugs 45 x Supermans 45 x Side curl left 45 x Side curl right 90 x Chinnies 2 min plank to finish Booooooommm
6/1/11 Cross Country run hills... 4.24kms 20mins 05secs ( faster then last time but still feeling effects of flu I guess need to get around 18 ) 2 x warm up rounds 1 x shadow focus on jab 1 x shadow focus on head movement 1 x 150 punch round on bag 1 x power round on bag 1 x workrate round on bag 1 x head body combo's on bag 1 x body head combo's on bag 1 x post punch head movement on bag 1 x head movement only on bag 10 mins tech on pads- dbl jabs and counters Feel amazing.
7/1/11 10 min run @13.5-15kmh 6 x 3 min bar bag Upper body circuit light weights high reps 7 stations 30 seconds each x 3 10 min x trainer high effort
10/1/11 4 x 800m runs @ 15.5kmh @ 16kmh @16.5kmh @17kmh (couldn't quite complete full 800m- will target next time) 4 x 50m Rows 25 x flag 60 x side bends 75 x supermans 80 x medball side throws Boxing Skill day 2 rounds warm up 1 round bag jabs 1 round bag 4-5 punch combo's 1 round long range boxing 1 round pads heavy shots 1 round bag head movement 1 round bag power shots 1 round bag counters 1 round bag speed salvo's 1 round switching 1 round bag creative finishing 10 mins pads skill work
11/1/11 Cross Country Run 4.29kms 19mins 48secs (beat previous time) PB 1 mile time 10st 10lbs after breakfast 10 mins on cross trainer moderate intensity 2 rounds shadow 6 x 3 min rounds bar bag Tricep circuit 2 x 8 exercises Deltoid circuit 2 x 8 exercises 30 secs each to fail 5 mins Ab circuit
12/1/11 4 sets of 3 push press- 27.5kgs per arm, then 30 kgs per arm last set 4 sets of 3 one arm snatch per arm- 30 kgs per arm 210lb leg press 4 x 5 60lb Hamstring Curl 4 x 5 (hurts my knees) Plyometric pull ups x 20 Plyometric press ups x 60 50 Burpee challenge = 2m:12secs 5 min run to finish Later on.... 2 rounds footwork ladder drills Then a circuit comprising of 40 x plyo pull ups 40 x plyo press ups 40 x TRX Row 160 fast punches 40- plyo squats
Good training. I always do my Burpees challenges fresh, so I think your time is excellent, bearing in mind it came after your other work. Have you seen this fella? Not bad conditioning, eh? [ame]http://www.youtube.com/watch?v=np2UpsPF9k8[/ame]
I thought my time was ****- apparently not according to this and another forum I go on... I can do way better then that
bb, I reckon that was an alright time if you did it after that session you posted above. I haven't done this challenge for ages but I used to do it on my patio without an overhead clap cos there's a low roof out there and also with the press-up part on my knuckles (I wore old gloves for cushioning cos I'm a soft ****) as I had a chronic wrist injury that prevented me from being able to do a regular press-up. My aim was always sub 2 mins. Now that I'm a fair bit lighter I'm gonna aim for 1'50. Maybe x2 a week I'll try it and post my time up on my log.
Little video i've put together of some of the training i've done since October through to jan... Just for a bit of a crack don't tell me off for **** pull ups or burpees [ame]http://www.youtube.com/watch?v=sOfsGjouyoI&feature=youtube_gdata[/ame]
Good vid. 2 days ago my wife bought a mobile phone (haven't had 1 for years, trying to knock consumerism on the head but it's impossible)and she reckons there's a vid camera on it. Will try to get something recorded. We don't know **** all about it but it can't be too hard. What do you reckon to them TRX things(or whatever you call them?). I use gymnastic rings but a lot of folk like them TRXs. Oh aye, I'll be honest re the burpees and I'll try to keep the form as good as possible. Can't move today after weighted press-ups(30 kg of sand in my backpack yesterday) so will give em a blast at the weekend.
Trx are great, that one exercise is v basic but there's loads of others- some really hard- there very versatile and easy to trasport. Don't get me wrong its two bits of rope but they are good. Instability is a good thing. :good
13/1/11 5 rounds of; 30 seconds burpees 30 seconds jumping jacks 30 seconds knee high sprints with 4kg shoulder press 30 seconds shadow boxing no rest 10 mins continuous Then did core circuit of 25 standing wheel roll outs (first time I've done them standing ) 75 v-ups 100 Russian twists with 9kg med ball 60 back extentions 150 high speed chinnies 2 rounds warm up 2 rounds skipping 1 movement/ 1 cv 1 round bag jabs 1 round bad special combos 1 round bag special combos 1 round flurries 1 round head movement 1 round body shots 1 round head body 10 mins ppads tech work
