Roll Call: Tony (Mike is still MIA)
1x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions
Defense Circuit 2min/30sec 2 circuits
- Maize ball
- Rope line
Glove Drills rounds were run continuously, 1 minute for each person as the aggressor (2 minutes work) followed by 1 minute rest.
- Jab defense (2 rounds) – aggressor throws single jabs while moving around and defender catches, or slips jab and returns with single punch (jab high or low, cross high or low, body hook either side, etc). Focus is on correct defense as well as a quick return (same with the following drills).
- Cross defense (1 round)– aggressor throws single cross to head and defender rolls with cross or slips and returns with single punch (cross, lead hook, low jab, body hook, etc.).
- Jab cross defense (1 round) – aggressor throws jab cross and defender catches, slips, rolls etc and returns with single punch (cross, lead hook, low jab, body hook, etc.).
Body impact conditioning: 2x1minute rounds of body punches with gloves on (opponent stands with hands on head, punching only as hard as your opponent can take). We do this to learn how to take body punches as well as condition the midsection – no punches to solar plexus and less force when punching the floating ribs. I'll be posting a video on this very soon, so stay tuned.
We didn’t have a lot of time but were able to focus on the fundamentals and got a great workout. It’s great to be back in action.
I’ll be resuming my local fight gym review next week with Jab Fitness.
(Post comments, suggestions or questions to “Comments” below)