14th july am 2 mins joggoing 1 min shadow boxing 5 rounds 3x3 mins combos on heavy bag full thai 4x3 mins sparring no elbows jog for 30 seconds excercise for 30 secs 5 rounds
14th JUly PM 5x3 mins skipping 3 mins power angle kicks 3 mins push kick knee 3 mins low kick body kick head kick 3 mins kicks 1-4 then 4-1 2x3 mins boxing combo then counter with a punch 2x3 mins boxing combo the counter with a punch and elbow 2x3 mins rounds 1 person boxes and the other kicks 2x3 mins rounds 1 person kicks and punches the other uses knees and elbows 2 rounds sparring excercise
15th July 4x3 mins skipping 3 mins power angle kicks 3 mins pusk kick power angle kick 3 mins 3 knees working on fakes light technical sparring focusing on fakes 3 mins leg excercises 10 each (jumping squats, tuck jumps and squat thrust) 3 mins neck excercises 10 each ( left to right, up and down then ear to ear) 3 mins ab excercise 10 each (crunches, sit ups with twist, single leg crunches) 1 min plank 130 calf raises on edge of ring
16th July 5x3 mins skipping 3 mins power angle kicks 3 mins low kick body kick head kick 3 mins push kick knee 3 mins kicks 1-4 then 4-1 5x3 mins padwork (1 round boxing, 1 round box and knees, 1 round box and elbows, 1 round box and kick and 1 round full thai) 1 round with focus pad gloves sparring fitness
19th July 3x3 mins tyre jumpig 3 mins power angle kick 3 mins push kick power angle kick 3 mins push kick knee padwork (working on not moving backwards in straight lines) 1 round boxing, 1 round box and kick, 1 round box and knees and 1 round full thai 1 min press ups, 1 mins sit up with 5kg med ball, 1 minpush heaby bag with legs 1 mins touch toes with feet against the wall, push heavy bag with arms, 1 min squats with med ball 80 secs press ups and sit ups change every 20 secs 80 secs squats and squat thrust change every 20 secs
20th July 3x3 mins skipping 3 mins power angle kicks 3 mins power angle kick push kick 3 mins push kick flying knee parry punch and counter throw boxing combination and finish with low kick counter with punch and kick throw boxing combination and finish with low kick counter with punch and knee throw boxing combination and finish with low kick counter with punch and elbow one person throws kicks and the other person punches then swap around one person throws elbows and the other person knees then swap around 25 reps of weighted excercise then 20 then 15 then 10 120 sit ups knees on bag while other people do sit ups 100 calf raises
21st July am skipping 10 secs as fast as you can 10 secs rest for 3 mins skipping 15 secs as fast as you can 10 secs rest for 3 mins normal skipping 2 rounds full thai on the heavy bag fast countinuous combinations 10 round of 15 seconds straight punches fast 45 secs rest 2 rounds continuous power boxing jab right kick 50 times left kick cross 50 times 20 then 10 then 15 tuck jumps press ups sit ups squat thrust crunches squats and back raises
21st July PM 5x3 mins skipping 8x3 rounds sparring 30 then 20 then 10 burpees press ups squat thrust sit ups tuck jums kicks and then squats
22nd July 3x3 mins skipping 2 mins continuous power angle kicks right leg then left leg 3 mins push kick power angle kick knee kicks 1,2,3,4...9 and then 10 then 10,9,8...3,2 and then 1 both legs blocking and countering techniques 1 min press ups, sit ups, squat thrust and tuck jumps
23rd July AM 3x3 mins skipping 4x3mins on pads 50 kicks each leg focusing on technique 7 mins ab excercises
23rd July PM 5x3 mins skipping 3 mins power angle kicks 3 mins knees 3 mins push kick flying knee 3 mins push kick power angle kick knee 3x3 mins pads (2 pad holders 1 short range and 1 long range) 60 press ups sit ups back raises squat thrust jumping squats and squats
25th July 3x3 mins skipping single punches single kicks punch and elbow combination full thai combo then counter 2 rounds kick sparring 2 rounds boxing sparring 3 rounds full thai 10 mins clinch 1 min run 1 min press ups 1 min run 1 min crunches 1 min run 1 min burpees 1 min run 1 min squats 100 knees 100 calf raises
26th July 3x3 mins skipping 3 mins power angle kicks 3 mins knees 3 mins 4 kicks each leg block and countering techniques 3x3 mis bagwork (1 round box and kick, boxing and box and knees) ab excercises
27th July 3x3 mins skipping 3mins power angle kicks 3 mins push kick knee 3 mins low kick body kick 3x3 mins single shots 6x3 mins sparring (1 min rest 5 rounds same partner for 5 and last 1 changed partner) 100 calf raises 100 knees weighted excercises ab excercise 50 squats tricep dips and back raises
28th July AM jog 1 round single combos 7x3 mins sparring 1 min rest (3 with 1 partner then rest a round then 3 with another partner and 1 with a fresh partner) 3 mins on bag aim to throw over 200 shots (threw 214) shadow boxing
