Great workout on Saturday, our conditioning focus day. We did some new drills: box, mirror and a different take on pad training. Thankfully the weather has been cool since the ceiling fan isn’t up just yet. We were able to keep things rolling the entire time so no rest except between rounds.
Roll Call: Tony, Mike
Warm-up: 2x3min/1min jump-rope (last 30sec double under’s for each round)
2 rounds of 10 pullups, 3 ring dips, 10 overhead squats with PVC pipe, hip stretch, 10 GHD situps, 10 back extensions
Footwork/Agility
Box drill 3min (2 steps forward, 2 steps to right, 2 steps back, 2 steps left – keeping it alive with punches, slips, bob and weave)
Mirror Drill 1:10 rounds 2 round robins (one person moves and the other follows maintaining distance entire round – each person worked with the other 2 as both follower and initiator)
Defense Circuit 2x3min/1min
Maize ball (1 round bag hung from 10’ next round from 8’)
Rope Line
Speed bag
Shadow Boxing 2x3min/1min
Anything goes for both rounds (we did do some focus on the foot jab and distance though)
Thai Pads 1x3min/1min
We alternated (Tony and Mike) lead foot jabs for 1st ½ round and the 2nd half we did foot jab thai round kick. This was something different, just to make it fun and mix things up.
Offense Circuit 2x3min/1min
Heavy bag hands
Heavy bag hands and feet
Top and bottom bag
Finisher
We did the “Big Wheel” routine with a basket ball performing 4 reps of each move 2 times per set and completed 3 rounds. A video of this can be found at http://www.medicineballs.com/education/videos/medleys/bigwheel.wmv
I would have used a light medicine ball but I have those at the office and not at my home gym.
Next week’s skill workout we’ll be adding the front roll and the sprawl as we start introducing some of the basics of moving to the ground for fighting.

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