ready to boogie well lets boogie..( conditioning, strength all-round fitnees blog)

[hagler7]

5pm
5 min jkd footwork
left handed escrima drills + 12 strikes
1.9 jog with wife

circuit .....3 rounds of 20secs of each exercise
sledgehammer
v ups
burpees
power overs
band pulls

i found i was losing valueble secs switching exercises and the power overs really gassed me and on each rep i never completed the full 20 secs but over-all i am pleased

bas ruttens al round fitness c/d
doing burpees instead of jumping squats and sledgehammer for bicep exercise

200 sandbag walk as finisher

 

[hagler7]

5pm
5 x 5 pull ups with 2 tea towels draped over bar
6 x 5 ab roll outs from knee position

7-8
800 warm up around the bowl

8 x 400 s (1min rest)
me and smithy taking turns leading
1st and last effort where 97 secs but the rest where 90 secs so pretty pleased with that.

800 meter warm down
drive back to house then
150 sledgehammer swings

1.45 am in work sneaked off to toilet
50 x b/w squats then 2 min plank
50 x b/w squats then 2 min plank
50 x b/w squats then 2 min side plank
50 x b/w squats then 2 min side plank ( but faltered at 90 sec mark)

2.15 am dinner
200 variose stomach exercises

 

[hagler7]

10 min jkd footwork
10 min jab,right, hook techinque and speed
left and right escrima drills

100 burpees
100 left handed and right handed angle 1+2 strikes on sandbag
100 jumping jacks
100 medball slams
100 step ups
70 variose kettlebell cleans, 1 handed swings and clean and press
100 sledgehammer swings

2.2 mile run 15 min 50 secs

5x2 min rounds bas ruttens boxing on bag

 

[hagler7]

5 min jkd footwork
5 min stretch
10 min speed /techinque jab/right hand

8 x 10 burpees- 50 meter sprint- 10 plyometeric press ups ( last couple where hardly sprints )

25 min scriptless bear crawl,sandbag walk,50 meter ,25 meter ,10 meter sprints, knees to chest, sprawl,press ups ...great solid work out

 

[hagler7]

.30 pm
5x towell pull ups
10 x burpees
10 x kettlebell swings
10x kettlebell snatches
20 x press ups
4 sets .30 sec rest between each set

5.pm
private lesson at kerrys another great lesson going thru a few advanced gunting drills then doing coconut and sumbrada which is also coming on.

7pm
jkd class lesson
no sifu lee tonight but sifu pj took the class which started with footwork,stick work, groupwork then sheet work( working with ben) on pak sau drills 3-8 i think we both have them nailed now then pad work.

 

[hagler7]

.15-2.35 am lunch time

10 v ups,10 chinnies,10 knee hugs,10 russian twist,10 superman,1 min planl,10 side crunch each side 2x 1 min side plank (each side)
repeat 1x

8x5 1 arm press ups

plus through out course of night every time i tipped a trailor i did 6 dips and 15 press ups so i done 60 dips ( of my truck) 150 press ups (in between pallets)
_________________
keep it going lad.....keep keeping on .............bruce is

 

[hagler7]

10 min jkd footwork
10 min escrima drills with baseball bat
5 min skill , jab and retrack
5 min sledgeswings ( 150)

7-8
whitegate way

1.5 mile warm up
3 min-2 min-1 min effort ( 1 min rest between)
repeat 4x
1.5 mile warm down

this was really my 1st group session with club for couple of months and boy oh boy it showed i only thought it was 3 sets and on the 2nd set each last half of set i finished like a train then on the 1 min rep it was pure sprint then i found we where only halfway thru the session, well on the last session i sort of like died .

2.15-2.30 am mainly stretching and plank work

 

[hagler7]

1.5 mile warm up
5 min stretch
5x rollercoaster hill efforts hitting 168 on hrm and times where around the 3min mark
at end of each effort it was either 10 plyometeric or ordinary press ups

finished of doing some pull ups and plank work in the woods, seeing that i had a hard session 24 hours before i think my legs held up to task in hand
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[hagler7]

10 mins stretching
10 min jkd footwork
10 min skill/jab
6 min jeet tech wall
25 mins escrima drills and strikes left + right

deck of cards
spades = sandbag walk ( e.g. 3 spades 3 times the length of lawn in back garden which is 14 meters so 3 spades i walk a total of 42 meters)

hearts = bear crawl ( cards over 5 and pic cards 5 times up and down lawn any pic card would be a total of 70 meters crawling)

clubs= press ups

diamonds = burpees

this took me 1 hour and 10 mins and was a killer especially when very last card was a diamond picture card . aghhhhhhhhhhhhhhhhhhhhhhhh

 

[hagler7]

15 min warm up
2x 15 meter efforts with 1 min rest using my hrm keeping hrm around 154 bpm
15 min warm down


2.15 am lunch time

2 min plank
20x v ups
20 x side crunch
20 x superman
20 x side crunch

2 min pank
15 reps of exercises

2min plank
10 reps of exercise

2 min plank

 

[hagler7]

5.pm

100 x r/p turns
10 x burpees
10 x b/w squats
10 x press ups
repeat 10 x

7pm-9pm JKD/ESCRIMA CLASS


2.15 am work lunch

10 x wrestlers bridge
10 x 1arm press ups ( 5 each arm)
10 x 1 leg squats ( i can manged 1 or 2 each leg but i was getting the motion with the others)
30 sec headstand

repeat 3x