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Thread: Feuer Frei's Log

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  1. #1
    Join Date
    Dec 2006
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    Southern West Virginia
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    Default Re: Feuer Frei's Log

    Wednesday:

    Got up early and ran 2 miles before going to work
    After work-
    Sprint 100m
    Shadow box 2 min
    Run Backwards 200m
    Sprint 100m
    Shadow box 2 min
    Sprint 100m
    Jog with hands up throwing punches 400m
    Shadow box 2 min
    Sprint 100m
    Run backwards 100m
    Jog 400m
    Abdominal work
    Back extensions 3 x 20
    Weight Shuffles with 20lb dumbbell 3 x 14
    Exercise ball passes 2 x 40
    Squats 3 x 10 holding 30lb dumbbells
    Calf raises 3 x 10 hold 30lb dumbbell
    Speed Rope 4 x 2min rounds
    Helped Trainer Monkey a bit with training Tally by working the mitts with him (made him have to work to stalk, chase, and cut me off while hitting the mitts).

    I felt pretty good today. Got everything on my list completed.

    Thursday:
    4 x 350m intervals with one minute rest between
    Part 2 conditioning-
    Sprint 100m
    Run Backwards 200m
    Sprint 100m
    Sprint 100m
    Jog with hands up throwing punches 400m
    Sprint 100m
    Run backwards 100m
    Jog 400m
    Squat Jumps 6x
    Split Jumps 10x
    Tuck Jumps 6x
    4 x 2min rounds of side to side footwork drills

    I got all this done in the morning before I had to go to work. Everything felt pretty good. I felt just a little sluggish during the intervals but started to perk up a bit. I meant to get in some mitt work and double end bag work in the evening when I got back home from work, but Trainer Monkey had one of those days where nothing at all went right so I decided not to bug him for mitt work and laid off the noisy double end bag work.

    Friday:
    REST DAY!!!!! WOOTWOOT!!

  2. #2
    Join Date
    Apr 2007
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    Default Re: Feuer Frei's Log

    For Sharla you a Skullcrusher is when you lie on the bench with a set of dumbells and drop them towards your head,and then extend up
    Thus the name

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