Sunday, March 2, 2008

Lots of bag work with new bags

Roll Call: Tony, Frank

2 x 3 min/1min Jump rope – last 30 sec doubles
2 rounds – 10 pullups, 3 ring dips, hip stretch, 10 squat, 10 situps, 10 back extensions

Agility/Footwork 2min/30sec
Forward and back w/jab
Side to side w/jab
Forward crossover
Side crossover
Hip switch

Defense Circuit 2 times 3min/1min
Heavy Bag – forward/back/pivot step
Maize ball – slips (add punching)
Slip Line – up + back w/jab
Top and Bottom Bag – jab slip/in and out

Offense Circuit
Heavy Bag Hands – jab, double jab, low/high jab, jab cross, jab cross hook
Heavy bag Legs – foot jab, lead or rear thai kick, foot jab lead or rear thai kick
Speed Bag – back hands only (3 or 5 count – introduction)

Today was all equipment practice and conditioning – something you can do on your own with enough motivation. Our plan was to finish with glove and Thai Pad drills but time restrictions prevented us from completing it.

Next week will be a greater focus on leg techniques and hook punches.

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