my 1st entree to my log go easy on me you guys . i am 46 years old and was a drunken bum for 20 odd years flirting around with boxing ( 5 fights 5 losses but no regretts there only the fact i wish i had knew then what i know now "8 mile slow runs in the morning thinking i was doing right for a 3 x 2min fast paced amateur fight - wrong). but my demons have been the dreaded sauce and 5 years ago my drinking had spiralled out of control something had to give or i would be dead so i quit, i started running at a athletic club got myself back down the boxing club but the big turning point in my life was coming across rosstraining .com as it was then, in 4.5 years i have 2 full marathons under my belt 3. 25 and 3.34 , a few halfs 1 being a respectiful 85 mins countless cross country races, i have taken up JEET KUNE DO/ESCRIMA and at start of year JUDO/GRAPPLING ... thats it guys
monday 14th april
4x 2 min round shadow boxing (bas ruttens c/d)
set
5 x pull ups
5 x double unders
10 x kettle snatches ( 5 each side)
10 x kettle swings
10 x burpees
20 x med ball slams
50 x sledgehammer/tyre slams (25 each side)
repeated 3 times no rest and also using a heavy 20k kettlebell
10 x 200 meter efforts breaking into 20 second jumping jacks at the end of each effort just 10 sec rest before the start of the next. **
4x 100 meter sandbag walks (30 sec rest)
** the efforts where all around 52 secs i was a bit pissed off but then i realised what i had done directly before them
monday 14th april
4x 2 min round shadow boxing (bas ruttens c/d)
set
5 x pull ups
5 x double unders
10 x kettle snatches ( 5 each side)
10 x kettle swings
10 x burpees
20 x med ball slams
50 x sledgehammer/tyre slams (25 each side)
repeated 3 times no rest and also using a heavy 20k kettlebell
10 x 200 meter efforts breaking into 20 second jumping jacks at the end of each effort just 10 sec rest before the start of the next. **
4x 100 meter sandbag walks (30 sec rest)
** the efforts where all around 52 secs i was a bit pissed off but then i realised what i had done directly before them