Building up to Tough Mudder!

[Rach]

Just remembered reading this recipe http://www.tumblr.com/tagged/brendan-br ... 1310606523
These are meant to be good for energy. Just scroll down 'til you get to vegan energy bites

[NatB]

Day off Sunday unless you count dancing in 6 inch heels on a boat til the wee hours (good for core stability, balance and calf muscles!)

Monday Lunchtime Circuit

Warm up - 20 sprints, 50 squats, 20 press ups, 20 crunches, 20 burpees

3 sets of 1 minute each of:

Squat and press with dumbells

Arm curls

Plank

Aerobike

Medicine Ball Slams

Tricep dips

Jumping over rope then burpees


20 sprints

200 crunches

Boxing class tonight.

[JP]

Day off Sunday unless you count dancing in 6 inch heels on a boat til the wee hours (good for core stability, balance and calf muscles!)

i am always knackered when i do that, so count it in!

[NatB]

JP next time there's a boat party I'll lend you some heels! lipstick optional

Jons Hell this morning

Half hour warm up

5 minutes of sprints up and back with 5 medicine balls slams each end
4 minute sets of

1 min shoulder press with 15kg power bag
1 min squat thrusts
X2

1 minute clean press burpee with 15kg power bag
1 minute burpees
X2

1 minute clean press burpee with 15kg power bag
1 minute 5 shoulder presses, 5 flies, 5 squat and press with dumbbells
X2

Interval burpees
30 secs as fast as possible 30 sec rest

5 mins continuous varied crunches

My BJJ buddy Becky is back so we are going along to class and for a roll tonight!

[NatB]

I appear to have put on 2kg also (from 55 to 57). Have increased my training averaging 2 hours a day but not my calorie intake by much and have infact cut out a lot of crap. Would like to think this is muscle. Is this likely? Or maybe my cheapo weight watchers scales arent reading right?

[NatB]

Snuck in a gentle BJJ GI session tonight. Just drilled arm bars and triangles but a nice hour of rolling!

[NatB]

Solid boxing session at gym last night. Worked a lot more on defence. Finding with increased fitness my responses are much quicker and am getting a lot better at blocking shots. Still need to work on using my legs more. Am finding (due to an old knee injury) I'm subconsciously shielding my knee (which is also my lead leg) and have to try untrain the brain to do this!

[NatB]

S&C Class this a.m

Sprints squats and burpees to warm up

Circuit consisting of 1 min station of each of the following. X3

Kettlebell squats
Burpees
Push ups or bench press
Dead lifts with kettlebells
Step ups or jump over bench
Ab roller or plank
Push up on wobble cushion
Stairclimbers on treadmill but using your own legs to power the belt
pull ups on TRX
Farmers walk with kettle bells
sprints

More sprints to end.

[Lordmuppet]

you should check out Hoffmeister's boxing log

[NatB]

Oh will do!! Thanks

[NatB]

Saturday

1 hour conditioning class:

30 minute warm up non stop sprints, burpees, squats, squat thrusts, push ups, high knees, stair climbers, star jumps, medicine ball presses, medicine ball slams, crunches etc.

2 minutes clean press and burpee with 15kg power bag x10!

followed by 1 hour boxing class

warm up
shadow boxing
several rounds of combinations on bag
several rounds of combinations on pads
abs and shoulder presses to finish

had coconut water plus grapefruit juice in my water bottle and just sipped between sets and classes and this made a huge difference to sugar levels (also wasn't hung over for once!)

[NatB]

Reckon i burnt around 2000 calories last night bouncing to banging hard house for 6 hours in these:

http://www.office.co.uk/womens/buffalo/buffalo_platform_lace_up/30/11190/31003/1/

they weigh 1kg each!

[hoffmeister]

Do you want to do fights in boxing or BJJ?

The strenght and conditioning part looks great.

[NatB]

I would really like to get good enough at boxing to join in the sparring at my gym.

Have only just started the BJJ - I train at an MMA gym hence the variety in classes

Any suggestions on getting good enough to spar? Would like to get some private lessons but they are quite costly!

[hoffmeister]

there are no shortcuts that I know of Do a lot of shadow boxing at home in front of the mirror. Train some combinations all the time so you don't have to think about them.