I'll play a little bit of catch up:
Monday - Went over to the gym in Superior
I got there way before Tally so I did some of my resistance training first in the weight room:
Dumbbell Chest press - 3 sets of 8 using 35lb dumbbells
Row Machine - 3 sets of 8 using 6 plates (the numbers wore off the plates eons ago)
Hang Cleans - 10 x 75lbs 8 x 85lbs 6 x 95 lbs 10 x 75 lbs
Overhead Dumbbell Shoulder press 3 sets of 8 using 30 lb dumbbells
Tally showed up so we warmed up doing 3 2 minute rounds of speed rope with 30 second rest between
Then we sparred 6 2 minute rounds with each other focusing that day on getting in and out of clinches, working the body while in a clinch, and walking your opponent around the ring when clinching. We also worked a lot on side to side footwork and keeping it as unpredictable as possible. Not moving to the same side all the time, making it look like you're going to go one direction and actually move in a completely different direction, creating openings by confusing your opponent, etc.
After that, we went back to the weight room where I did a little arm work:
Skull Crushers 8 x 45lbs
Bicep Curl with EZ curl bar 8 x 45lbs
Lateral Raises 8 x 15 lbs
Tuesday I ran intervals. It was really hot and humid and it was taking a toll on me so I only managed to do 2 350m hard runs with a one minute rest in between. There was steam wafting up off the road from a previous rain and the sun had come out so I moved from my 350m cinder running area to my 250m turf running area and did 2 250m hard runs with a one minute rest in between. I felt like crap after those so I went home to rest and rehydrate. Normally, I would have done plyometrics and skill work as well
Today I ran 2 miles before work
After work I did conditioning:
Sprint 100m
Shadow Box 2 minutes
Run backwards 200m
Sprint 100m
Shadow Box 2 minutes
Sprint 100m
Jog 400m with hands up throwing punches
Shadow Box 2 minutes
Sprint 100m
Run backwards 100m
Jog 400m
Tally then came by and Trainer Monkey put us through 8-point blocking practice for about an hour
While Tally was watching his film assignment, I finished my routine as follows:
280 ab crunches (several different kinds to hit all sections of the abs)
90 oblique crunches
3 sets of 20 lower back raises
3 sets of 14 side to side shuffles with 20lb dumbbell
2 sets of 40 exercise ball passes
Squats 3 x 10 60lbs
Calf Raises on stairs 3 x 10 holding 30lb dumbbell
I'll try to be good and post what I'm doing as I go.
Bookmarks