07/02/10

AM - Boxing 2hrs

Warm up - 10 minutes jogging/ stretching

Skipping - 6 x 2

Heavy bag - 6 x 2

Footwork drills - 30 minutes working on defensive and offensive footwork

Power circuit - 20s each station/ 1 round

DB Shrugs
Push ups
Full jumping jacks
Upright rows
Leg raises
Bench dips
Db punches
Box step ups
Mountain climbers
MB Slams
Shadowboxing
Military press
Sit ups with a twist

Cool down - 10 minutes stretching


PM Srength training
DB Clean and press - 1 x 3 (9.5kg) - too heavy, 1 x 3, 1 x 6 (8.5kg)
DB Bent over rows - 2 x 6 (13.5kg)
DB Bench press - 2 x 6 (7.5kg)
DB Lunges - 2 x 12 (25kg)
DB Curls - 1 x 5, 2 x 2 (7kg)
BB Wrist curls - 50 reps (15, 15, 10, 10) (17.5kg)
BB Rev. Wrist curls - 50 reps (20, 20, 10) (10kg)
Neck Bridges - 2 x 10

Tough day yesterday! The strength workout absolutely wiped me out I upped the weights on a lot of the exercises which was fine on most except the curls which I only upped 1kg and were really difficult - hopefully next time I do strength I can finish the reps - supposed to do 2 x 6 which as you can see, didn't happen!