Winter is back :(

After a few days that really seems as if spring had arrived, it's back to freezing weather, wind advisories and snow in the forecast. It's getting old.

March 24

Strength Training:
Kettlebell Swings: 100 (5 x 10 left and right) with 36 kg bell
Double Kettlebell Complex: (Clean, Squat, Press x 2/Clean, Squat, Press x 3/Clean, Squat, Press x 5) x 5 with 16 kg kettle bells
Ab Work: AB Wheel, 2 x 10

Skill Training:
Bag Work: :30/:30 work and shadow for 30 minutes

March 25

Strength Training:

Turkish Get Ups: 5 left, 5 right with 24 kg kettlebell
One Arm One leg Push Up: 5, 4, 3, 2 ,1 left and right
Pistol: 5, 4, 3, 2, 1 left and right
Pull Up: 5, 4, 3, 2 ,1 on 4 count up and down
Ab Work: Decline sut up with alternating elbow at the top x 50

Skill Training:

Bag Work: :30/:30 work and shadow box, 30 minutes
Light Sparring: 15 minutes
Primal Move: 15 minutes

Home by 6:00 pm, time for a quick walk with Forest. It's coat weather again.

March 26, 2014

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left, 5 x 10 right with 36 kg bell
Double Kettlebell Complex: (Clean, Squat x 2, Press/Clean, Squat x 3, Press/Clean, Squat x 5, Press) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Pad Work: 4 rounds of 4 minutes with 30 sec rest
Bag Work: 4 rounds of 4 minutes with 30 sec rest

March 27

Strength Training:

StrongFirst Mobility Drills
BodyWeight Superset: (One Arm One Leg Push Ups, 5 left/5 right with medium plyo band assist; Pull Ups on 4 count x 5; Pistols, 5 left/5 right) x 3
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Work:

shadowboxing, 15 minutes

I'm very busy these days training the fight team, as there are LOTS of fights coming in April and May, including another title bout (she's already claimed two belts) for one of our excellent young fighters. Brandice is fighting at the Sands Casino in Bethlehem PA; if you're nearby, definitely check out the show -- it'll be a good one.

March 28

It's warmer today! Not warm, but warmer, and a little damp...almost like spring.

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left and right with 36 kg bell
Double Kettlebell Complex: (Clean x 2, Squat, Press/Clean x 3, Squat Press/Clean x 5, Squat, Press) x 5 with 20 kg bells

Skill Training:

Padwork, 15 minutes no break
Skip rope, 10 minutes



March 29

Spring! Warm and wet, with rain coming all weekend. The rain is a drag as it makes it rough to get Forest to the park. And my son and I are jonesing to ride our bikes. But spring is good:)

Strength Training:

StrongFirst Mobility Drills
Kettlebell Complex Ladder: Snatch/Windmill x 10 left / 10 right with  18 kg,  20 kg, 22 kg, 24 kg bell.
Finisher: Snatch 28 kg bell, 10 left / 10 right
Ab Work: Ab Wheel, 2 x 10

Skill Training:

BagWork: :30 work/ :30 shadow for 30 minutes

Home early and took Forest to the playground. The slides and towers there are great agility fun for him:)