Feuer Frei's Log

[FeuerFrei]

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!!

[Trainer Monkey]

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