20091228 – 06h00 – BoxingMix
JM & WarmUp(100club+250club)
A set of Basic10(Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR). do 10reps 16kg,then 20reps of Sw2h 20kg. In all, 300 moves.
Basic10 again, but 1min KB, 1min skip – total 20mins
Bagwork/Pp mix. 15s intervals. Round 1: 5x15s Pp,3x15s Bag. Round 2:4+4, Round 3:3+5. Total 3×2.5m rounds=7.5mins (the extra 15s is to remove gloves. 15s rest between rounds)
Basic10 – each move for 15s at sprint pace, then 2mins bagwork. Repeat backwards – bagwork 1st, then basic10
Bagwork/SqBw – 30s on each – repeat for a 4min round (flat out sprint pace)
Boxjumps & Stepups. round 1:stepups with 2x12kg highbox,2L boxjumps mediumbox. round 2:1L jumps mediumbox,2L jumps highbox. 1min on each with 2 sets per round. total=8mins
HRM profile: HRmax=172, 1067kcal
