Thursday, June 19, 2008

Workout change

We are going more live in our workouts now, meaning more contact and reaction drills. Thursday we focused more on technique, this Saturday will be a greater focus on conditioning. Up to this point we have been alternating practices focusing more strictly on boxing with those focused more on Thai Boxing but since Mike and Tony now have the fundamentals down rather well we have shifted to more merging both together and will alternate a skill focused day with a conditioning focus day.

Roll call: Tony, Mike

Warm-up: 2x3min/1min jump rope
2 rounds of 10 pull ups, 3 ring dips, hip stretch, 10 overhead squats with PVC pipe, 10 GHD situps, 10 back extensions

Defense Circuit 3min/1min 2 circuits
Maize ball – first round with long chain (longer swing time), second with short chain (fast swing)

Rope line – greater focus on pivoting off line and back in

Shadow Boxing 3min/1min

  • Round 1 – focus on kicks
  • Round 2 – hand, foot, and hand and foot combinations as well as defense
Offense circuit 3min/1min
  • Heavy bag – hands only
  • Heavy bag – hand and foot
  • Top and Bottom bag – jab, double jab, jab cross, as well as slips and circling footwork
Glove Drills (worked in round robin fashion with 1:30min rounds – by finish each person completed 2 3min rounds with a 1:30 rest)
Jab defense – working catch and slips with a focus on counter attacking

Focus mitts 3min/1min
Alternated Mike and Tony hitting the mitts so each did 2 rounds, off rounds spent on the speed bag (they were given a choice of bags to work and both wanted to work the speed bag since we haven’t spent as much time using it).

3 Rounds of:
10 Pull-ups
10 Burpees (no one likes these but they are a fantastic exercise)
wait time between stations was spent on jump rope.

The weather has held out well this week (fairly cool) but I’m sure that will change soon enough so I’m happy to say that we’ll be putting up a ceiling fan in the garage gym (it’s not air conditioning but it’ll certainly make it more bearable – thank you Laura for the thoughtful Father’s day present).
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