Pullups at the playground

These guys are amazing and no special gym equipment just a public playground (you don't need money to be fit). Of note, bodyweight exercises are generally easier for lighter individuals and this guy is a heavyweight and making it all look easy. Whenever pull-ups feel to hard I just think about these guys and what they can do.

Saturday's Workout

Had a slightly late start due to a car in the garage and not being able to find a key to move it. Thanks to Tony we got the key and were able to use the whole garage.

Roll Call: Mike, Frank, Tony

Warm- Up
2 rounds -10 Pull-ups, 3 Ring Dips, 10 Squats, Hip Stretch, 10 Sit-ups, 10 Lumbar Extensions

Agility/Footwork Drills 2min/30sec rest

• Forward + Back w/punch


• Side to Side w/punch


• Forward Crossover


• Side Crossover


• Hip Switch

Circuit 2 times through 3min/1min rest

• Heavy Bag


• Maize Ball


• Mitts – focus on shoulder roll in defense of cross

Glove Drills 3min/1min

2 rounds

• 1min jab catch alternating sides


• 2 min jab cross – catch and shoulder roll

Thai Pads 3min/1min

• Jab cross – rear round – jab cross – front round


• Jab cross – front round – avoid rear round – return rear round

Finisher
Tabata Squats 6 rounds (20/10sec work/rest)

Squats per round:
Tony--Mike--Frank
15-----15-----16
17-----19-----17
12-----15-----13
12-----16-----14
12-----12-----11
12-----11-----16

Next week we’ll add a few new drills and equipment pieces to the workout.

Preparing for Saturday

Getting all set for Saturday’s workout, we’re expecting a new victim to join us tomorrow. We’ll see how the garage handles 5 people jumping rope at the same time. It sure will be nice when it warms up a little – when we can open the garage door we can spill over to the driveway and that’ll make handling more people pretty easy.

I was hoping to have a video post of the finish of Saturday’s workout but I won’t have access to a digital video camera for about 2 weeks. See you all with a new post tomorrow night

Inspiration

A fun video illustrating one fighters road to recovery, and back to the ring, after a neck injury.

Saturday Workout, the "Beginning"

Warmup

• 2x3min Jump Rope – final 30 sec of each round double unders
• 2 rounds – 10 Pullups, 10 Squats, 10 Situps, 3 Ring Dips, 10 Lumbar Extensions, Hip flexor stretch

Agility/Footwork Drills 2 min/ 30sec rest

• Forward Crossover step
• Side Crossover Step
• Evasion Step (Thai Round kick evasion)

Slip Line 3min/1min rest

• Bob and Weave
• Bob and weave with forward step

Circuit 2 times through with 3min/1min rest

• Heavy Bag – hand and foot combinations, final 30 of each round continuous punching
• Maize ball
• Mitts – jab-cross-cover-return, catch jab-jab-cross-hook, low cover-return jab or cross, etc.

Glove Drills 3min/1min rest

• Jab – catch – jab
• Low jab – catch – jab

Offense/Defense 3min/1min rest

• Defend against jab
• Defend against high or low jab

Thai Pads 3min/1min rest

1st round

• 1min alternating round kicks
• 1 min jab cross kick (alternate kicking side)
• 1 min alternating round kicks

2nd round

• 1 min alternating round kicks
• 2 min jab-cross-rear round- evade rear round – return front round

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