Monday, April 12, 2010

Hoorah

boot camp w/Charles:


get into boxing ring and move:

  1. in 3 steps
  2. out 3 steps
  3. switch corners to right
  4. switch corners to left
  5. all moves also in switch stance
  6. in 3 steps, throw 6, out 3 steps, throw 6
  7. sprint around ropes touching corners
  8. squats for speed starting holding top rope ~1:00 then transition to 3rd rope ~1:00 then 2nd rope ~1:00 then bottom rope ~1:00 (at this point you wish you were dead)


slipping practice:

jab, cross, hook (slip, slip, duck) - back up to ropes and come forward
jab, cross, hook, hook, uppercut, uppercut - back up to ropes and come forward
sprint around ropes touching corners

kettlebells:
2:00 - snatch, squat, press for speed
2 laps around gym holding kb, 2nd one holding in snatch position
2:00 round - trade off between 2 out and back floor sprints and burpee high pulls
0:30 rest
3:00 round - trade off between 3 out and back floor sprints and jack-knifes/V-ups
0:30 rest
5:00 round - trade off between 4 out and back floor sprints and push-ups
0:30 rest

bonus round:
1:00 - hands on ring, sprint feet back and forth keeping ass down for speed
1:00 - feet on ring, hands on floor, alternate touching feet to floor for speed