12th August 3x3 mins skipping 3 mins shadow boxing 3 mins power angle kicks 3 mins low kick body kick head kick 3 mins push kick power angle kick knee technique work on avoiding kicls and countering 20 10 then 15 tuck press ups squat thrust sit ups tricep dips back raises crunches then kicks
13th August am 3x3 mins skipping 9x3 mins sparring 2 mins 10 press ups 10 burpees 2 mins 10 squat thrust 10 sit ups 2 mins 10 squat jumps 10 kicks 2 mins 10 tricep dips 10 tuck jumps
13th August PM 5x3 mins skipping 3 mins shadow boxing kicks 1,2,3...9,10 then 10,9,8...321 12x1 min rounds (rounds 1 5 and 8 boxing only, round 2 6 and 10 box and kick rounds 3 7 11 box and knees, rounds 4 8 and 12 block and counter) 5 rounds 30 seconds sprints 30 secs excercise 30 secs rest 1st round burpees 2nd press ups 3rd squat thrust 4th tuck jumps 5th sit ups
15th August jog and then intervals 100m sprint 100m light jog back 8 times 3x2 rounds blocking and counter 3x2 round boxing 5x3 mins sparring full thai 1 min burpees, squats and sit ups excercise with the swiss ball and medicine ball
17th August jog and then intervals 100m sprint 100m light jog back 8 times 3x2 mins shadow boxing 3 mins power angle kicks 1 and 2 3 mins boxing padwork 2x1 min boxing combinations fast 3 mins box and knee combination 2x1 box and knee combinations fast 3 mins box and double kcik combination fast 3 mins box kick and knee combination fast 30 20 10 press ups sit ups burpees tricep dips
18th August AM 5x3 mins skipping 5x3 mins padwork sprint 30 secons clinch 30 seconds rest 30 seconds 3 times
18th August PM jog and then intervals 100m sprint 100m light jog back 8 times 2x3 mins shadow boxing 3 mins power angle kicks 3 mins push kick power angle kick knee 3 mins knees 3 mins 4 kicks each leg clinch technique clinch sparring 5x20 burpees press ups, sit ups, tricep dips, squats and tuck jumps
19th August jog and then intervals 100m sprint 100m light jog back 8 times 3 mins shadow boxing with partner 3 mins power angle kicks 3 mins push kick flyting knee 3 mins knees 3 mins double kick then kick on opposite side light combination work with partner light clinch work 3 sets of 20 burpees press ups sit ups tricep dips squats leg extentions and tuck jumps neck excercises 50 left and right 50 up and down
20th August AM 5x3 mins skipping 3x3 mins shadow boxing 8x70 secs padwork r round 1 jab cross hook cross uppercut cross round 2 jab cros hook double kick round 3 cross hook cross left knee round 4 jab cross double left kick round 5 push kick cross hook head kick round 6 jab cross hook cross push kick round 7 jsame as rnd 1 round 8 continuous clinch and knees rest until saturday for the interclub
26th August Interclub on saturday went well, everyone said i won and I'd try to post some pics and a vid on here. 3x3 mins skipping 3 mins shadow boxing with partner 3 mins kicks 1-4 3 mins push kick power angle kick knee 3 mins low kick body kick head kick combination work 4 rounds light play 30 press ups sit ups squat burpees squats tricep dips kicks and knees
27th August 3-4 mile run 2x5 minute rounds on pads full thai 3x3 mins padwork full thai 50 double kicks each leg
29th August 3x3 mins skipping 3 mins shadow boxing with partner 3 mins 1 kick and 1 punch 3 mins 1 punch 1 knee 2x3 mins block and counter 3x2 mins boxing sparring 5x3 mins sparring full thai 10 mins clinch 40 press ups, sit ups, tricep dips, leg extentions, squats, back raises, squat thrust and kicks then 20
30th August 3x3 mins skipping 3 mins low kicks 3 mins push kick power angle kick 3 mins kicks 1 to 4 elbow techniques box and elbow combinations and blocking fitness
3x3 mins skipping 2x3 mins shadow boxing 7x3 mins sparring full thai 2 rounds shadow boxing with weights 1 round shadow boxing without weights
1st september am 2 mins run 1 mins shadow boxing 30 secs sprints 30 secs rest 4 rounds circuit round 1 30 time squat down hop twice and jump 30 jumps on top of tyre and heavy bag squat down and hop backwards and forwars round 2 2 sets of kettle bell excercises 2x100 pushing barbell in front of yourself walking with heavy bag in arms round 3 20 squat thrust against walls 20 dead lifts 20 leg raises to the side with barbell above us 3 mins shadow box pm 5x3 mins skipping 3 mins shadow boxing 3 mins 3 punshes and low kicks 3 mins 3 punches and knee 3 mins 3 punches and body kick 2 rounds combinations work 3x3 boxing sparring 5x3 mins sparring full thai 30 secs sprint 30 secs shadow box 2 rounds 30 secs sprints 30 secs clinch 30 20 and then 10 press ups squat thrust back raises sit ups tricep dips jumping squats kicks and then knees
