Only getting back nto serious training after the summer and have championships at the end of November. Never done one of these before so here goes..Monday was recovering from weekend day BTW.. Monday 5/10/09 5km run in 26mins varying slow up hills, sprints and jog. Leg weights after run 8 x 5 Short Shoulder workout. Wednesday 6/10/09 In boxing club: 15 minute warm up & stretching 2 x 2 shadow boxing Handweight drills 4x2 Skipping 4x2 going all out every 35 seconds Heavy Bag 4x2 Circuits 4x2 Sparring 7x2 alternating partners Pads 2x2 Then down to the normal gym Sprints on treadmill 11 km/h for 2 mins 12.8 km/h @ 5% incline for 30secs x2 13.6 km/h @ 7.5% incline for 30 secs x2 14.4 km/h @ 10% incline for 20 secs x2 15.2 km/h @ 12.5% incline for 20secs x2 16 km/h @ 15% incline for 15secs After each sprint jog at 11km/h for 45secs - 1min. Its Andre Wards old workout, I only made it to 14.4 but usually get to finish 15.2 when im fighting fit. Thursday 8/10/09 Muay Thai Gym(my first time) for 1.5 hours - My legs are bollixed!
Friday 9/10/09 In the club: Warm up - 15mins Technical work 3x2 Suicide Sprints Shoulder Conditioning using 5lb handweights 4x2 Circuit training Sparring 6 x 2.5 min rounds Punchbag 3x2 Pads for one 2minute round (gasssed) Cool down & stretch Went out on the vodka straight after and Im bits so just hittin the gym to get a sweat going, gonna go on the cross trainer coz I wouldt be able to run straight on the treadmill in this state.:dead
Sunday 11/10/09 In the club this mornin: A nearby club came down for some sparring. Warm up 2 x 3min Shadowboxing Shoulder conditioning with 3kg handweights 4 x 2min Bag & Suspended Bag 4 x 2min Circuit training 4 x 2min Sparring 8 x 2min Excercises, Sit ups, Push ups etc Cool down Going sparring in a very good club tomorrow so should be tough!:bbb
