Tuesday 24th of July

did lunch session 30 mins on the bike - 6 mins warm up, 20.5 mins (1 min fast, 30 secs easy) 4.5 mins easy. Then finished off with ball exercises - 3 X the following circuit:

single leg squats - 10 each leg
double leg squats - 30
20 push ups (feet on ball)
25 back extensions
DB back exercises - 10 horizontal, 10 oblique each hand
30 crunches
10 supine thingies (nice back stretch)

Whole lot took just under 1 hour - nice lunch workout when time limited! (started work early)

Night Boxing + Swim

4 rounds shadow - 2 mins rounds, 1 min break (gym bell)

Round Robin light sparring with tound out spent doing shadow instead. 2 min rounds - 30 to 40 sec breaks (timer set for 30 but handling takes a few seconds) 8 sparring, 4 shadow

Sparring with Kristine and a woman who trains about twice a week for fun only. Very light. Tried to work on movement.

4 bag burn rounds with Kristine - ten times combo explosive then swap quickly and repeat until end of round. 2 min rounds 20 - 30 secs break
Combo (one per round) - 1 -2, 1-2-3, any 4 punches, any 5 punches (swapped every 5 so didn't get too much rest).

Then cycled to the pool for a 30 min swim. The pool is close to the boxing gym so it saves time to do both in one trip. My back has been bothering me ever since I mowed the lawns that day and i suspect not being able to make morning swimming trainings has stopped it from loosening up. I am trialling a swim every night after weekday boxing trainings for a while to see if it helps.

One other niggle I noticed while sparring was a strange pain in my left shin which was not too severe and I could ignore it but it moved up to my knee. Trained through it and didn't feel it before bed but had a limp later that night. Felt like something just clicked out of place or something. Weird.