[sargey6]

30/3/09

PM

5 mins skipping

Tabatas

8 rounds speed skipping

then:

4 rounds sledgehammer strikes
4 rounds box jumps

to finish:

1 set max effort pull-ups : 4

[sargey6]

29/5/09

Did "the box" group session

Runs

Sprints

Band Sprints

Slosh pipe runs

Power bag

Tug-o-war

A real mixed bag tonight, while playing in the sunshine.

[sargey6]

wed 24/6/09

warmed up with a 40 min run steady pace then:

6 rounds

10 x pistols, 5 each leg( slow down, explode up)
15 x over the box bounds @24"

50 secs rest between rounds

[sargey6]

thurs 25/6/09

am

bike to gym and back

8 rounds bag work 3-5 mins each round, active rest exercises

pm

bike to gym and back

2 hours thai boxing

defence drills
boxing drills
technique sparring

[sargey6]

Fri 26/6/09

AM

Dentist appointment so biked it there and back around 16 miles

PM

FUBAR #1 2009

X5 1 mile repeats

rest 3 mins between each mile

times:

1- 6 mins 15 secs
2- 6 mins 11 secs
3- 6 mins 9 secs
4- 6 mins 20 secs
5- 5 mins 58 secs

[Gubernatrix]

Great running Sarge! Sub 6-min mile decent in anyone's book.

[sargey6]

Cheers really wanted sub 6 mins and nearly pasted out getting it

[sargey6]

Sat 27/6/09

AM

bike to the gym,around 5 miles

8 rounds full Thai sparring
round length varying from 3-5 minutes

[sargey6]

sun 28/6/09

Rest

mon 29/6/09

tabata speed skipping
8 rounds

then:

6 rounds

max effort pull ups(dead hang)
20 sledgehammer strikes( 10 each stance)

1 min rest between rounds

pull-ups where:- 5,4,4,3,3

then 1 hour later:

5k for time

19 mins 48 secs

[sargey6]

Tues 30/6/09

AM

20 mins skipping
10 double unders on every minute,after 10 mins speed skipping in every minute
9 min= 9 fast, 9 slow throughout min
8 min= 8 fast, 8 slow throught min

10 GS burpees per miss

70 GS burpees

[sargey6]

Tues 30/6/09

PM

thaiboxing

5 x 3 min rounds skipping,mixed bag, double unders etc

3x6 min rounds padwork

1 round each of punching,kneeing & kicking

then:

boxing drills on pads and bags


Wed 1/7/09

AM

25 mins skipping, similar to previous day

PM

"the box" session

warm up,just bar
5 x deadlift
5 x pulls
5 x powercleans
5 x cleans
5 x jerk press

twice through

then:-

7 x 1 clean & jerk then 1 PB effort

1-50kg
2-50kg
3-50kg
4-50kg
5-50kg
6-55kg
7-55kg
PB effort- 57.5kg

[sargey6]

Thurs 2/7/09

PM

bike to gym and back around 7 miles

Thai boxing

partner shuttle drills involving sprints,running & punching,marching knees, bunnyhops, duck walks and walk out press ups

then:-
1 x 6 min round Thai padwork(2 min boxing,2 min kneeing,2 min kicking)

speed punching,mountain climbers
clinch knees,tuck jumps
alternating kicks,burpees

30 secs,20 secs,10 secs

core work to finish


Fri 3/7/09

AM

5 mins skipping warm up
then:-

30secs skipping
30secs burpees
30secs skipping
30secs burpees
30secs skipping
30secs burpees

6 rounds, 1 min rest between rounds

[sargey6]

Fri 3/7/09
PM

did "the box" group session

FRIDAY FUBAR.... 54 Card Pick-up!!!
Clubs: Burpee (with Jump through)
Spades: Press-ups
Diamonds: Crunches
Hearts: Air Squats

Standard # card = Rep amount of each exercise.
Ace = 15 Reps of exercise.
Picture card = 12 Reps of exercise.
JOKERS = 25 Reps of EACH exercise.

Rest is time until last member of group completes exercise.

[sargey6]

Sat 4/7/09

AM
8 rounds full Thai sparring
round length varying from 3-5 mins
(4 of the 8 rounds with a 2 time world champion and British number 1)


PM

10k run, steady just to gather my thoughts and recover from last few days as my legs have taken a hammering

[sargey6]

Sun 5/7/09

active rest, took my. Daughter for a 3-4 mile walk in pushchair


Mon 6/7/09

AM

skipping

5 mins warm up
then:-

5 x 60 secs, 30 secs rest
5 x 30 secs, 15 secs rest
5 x 20 secs, 10 secs rest

[sargey6]

Mon 6/7/09

PM
filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 45 pounds
50 Burpees
50 Double unders

time:- 21 mins 55 secs

[sargey6]

Tues 7/7/09

AM
20 mins skipping mixing it up, 10 double unders at every min
5 burpees per miss

55 burpees

PM
2 hours Thai boxing
5 rounds full Thai bagwork
Boxing drill padwork

Wed 8/7/09

PM
2 runs up thorpe cloud,dovedale then run around the bottom

Thurs 9/7/09

AM
Warm up:- run to elvaston castle
Then 2 lap around parameter AFAP
Then:-

5 x 3 1/2 mins runs max effort, 
1 min jogging in between runs

PM
Bike to gym round trip

2 hours Thai boxing
9 rounds full Thai sparring
Bag drills
Boxing & elbow pad drills
Clinch knee & partner lift drill- 300 knees

[sargey6]

Fri 10/7/09

rest day, ended up doing like an hour on exercise bike while watching some thai boxing stuff


Sat 11/7/09

AM

1 hour thai boxing

5 rounds full thai sparring

5 rounds clinch work


PM

2 hours thai boxing

shadow boxing, streching warm up

then:

6 x 4 min rounds full thai padwork w/ 2 time world champion
then:

held pads for him for same amount of rounds, he is like 90kg at the moment it its a good workout just holding for him

followed by:

2 x 4 min rounds thai lazy kick sparring

[sargey6]

Sun 12/7/09

AM

did "the box" session

Group session

Max effort reps of Strict press @30kg

Then:

x7 singles of strict press: Final set a PB attempt.

Then:

Max effort reps of strict press @30kg

19 @30kg

then:

1-50kg
2-52 1/2kg
3-55kg
4-55kg
5-55kg
6-57 1/2kg
7-60kg PB

then:

17 @30kg

PM(early afternoon)

5 x 4 min rounds shadow boxing

3 x 4 min rounds full thai padwork

15 mins lazy full thai sparring/technique work with student working on defence work with him

neck drills

[sargey6]

Mon 13/7/09

AM

5 mins skipping warm up

Then:

5 x 4 min rounds minute drills, 1 min rest between rounds
each exercise done for 30 secs

R1-speed skipping,shadow boxing x4
R2-speed skipping,squats x2,speed skipping,lunges x2
R3-speed skipping,press ups x2,speed skipping,lateral bounds x2
R4-speed skipping,double unders x4
R5-speed skipping,box jumps x4

nice start to the week