Yesterday was a good day for conditioning. In the wake of sparring on Sunday afternoon, and the probability of it turning into a weekly event, I feel compelled to do some more boxing specific training (in terms of conditioning).
30 sec of: (repeat 5x with 30 sec rest between)
- Double Unders
- Shadow Boxing
- Single Arm BW Rows
- Air Squats
- Pikes (core)
30 seconds of Burpees
30 seconds of Shadow Boxing
Repeat 7x with no rest.
The evening session routine is one of my favorite for boxing conditioning. Ironically, the shadow boxing is tougher than the burpees, which is great for simulating a fight.
The Man-Child squatting his bodyweight for reps
Last night Ben and Dave came prepared and ready for battle. They were actually going to request to do the 100 Burpee Challenge! That never happens. There is always weeping and gnashing of teeth when I tell people to do the Burpee Challenge. I had given Ben a small hint that it might be in store for them earlier in the day, and they both came hungry. Their new PRs also reflect it.
Ben – 8:42 (down from 12:41)
Davage – 9:19 (down from 50 burpees in 14 and some change!)
9/25/11 Davage New PR – 8:44!! It’s gonna be close next time they face off!
Congratulations, guys! I’m really proud! Now you’re both in the sub 10 minute category. Quite remarkable considering that you’re both well above six feet tall! Next time you do the challenge will be the toughest yet…
Meanwhile, Melissa destroyed a ridiculously tough leg and cardio workout. (My way of giving her upper body a break!)
15 Straight Leg DL
15 Jump Squats
5 rounds with no rest = BRUTAL
Matt chose to do weightlifting, as most 15 year olds typically like to do. He wanting to max out on Back Squats (170 lb), Hang Cleans (130 lb), and Bench (160 lb). Awesome for being at 140 lb bodyweight and rarely doing lifting, as we normally stick with bodyweight exercises.
We all did a nice and relaxed conditioning session last night for recovery. It was a demanding weekend on all of us, physically, so we were in need of a lighter workout. Tonight will be a different story…
Ben and Dave competed and tied in their workout, both scoring 8 rounds in 15 minutes of:
10 Medicine Ball Slams
50 Rope Turns (sprint-in-place style) – still on the Rope kick.
Judy and I did 5 rounds of:
1:00 Sprint-in-place Jump Rope (Judy was on the Air Dyne)
15 Situps (heels on the ground)
We finished up with some brief core work.
Superman with Silver Gun