Monday - 5x5
Tuesday - 5k run
Wednesday - sprints
Thursday - 5k run
Friday - lower body - magic 50 circuit
The 5x5 is both pullups and dips - five with only bodyweight, five with 3kg added, five with 6kg added, five with 3kg added and finish with five with only bodyweight.
Magic 50 is something Ross Enamit came up with. It is snatches, swings and burpees. Five snatches with one dumbell on left hand followed by five on right hand, straight onto the same thing with swings and finish with ten burpees. Do that five times with minimal rest bewteen sets (I used ten seconds). It is pretty intense actually. I've been using my hand weights instead of dumbells but I might get some instead because 6kg will be pretty easy aafter a while.
Tuesdsay and Thursday is Thai class and I'm not scheduling grappling and parkour because college work and other time constraints will make sure I have to jam that stuff in when I can! Similarly, the circuits Graham and I have been playing with outside - med ball and tyre training - will take place of either my Monday or Friday depending on when Graham can come out and train. We still need to relay the mats in his garage and tidy it up so we can use that for grappling so that needs to be done too.
Class last night was pretty good, had a really good workout to start up with after warming up and the padwork was really good. Basic but really got your sweat on! The only combo we worked in the hour was: jab - cross, left hook - right hook - left uppercut - right uppercut - left knee - right knee - right kick. It flows pretty well but you need to have good technique to get the kick right at the end and keep going with the punches at the start. Following this we were shown a new technique by Colin. It was actually a new technique, I've never seen or heard of it but it was bloody great! I'm not sharing until I can get pictures :p We finished with sparring and Graham and I done 10 mins of hard sparring. I was trying to work lateral movement and counter attacking, but apparently so was Graham so it was interesting!
Finally here is my arms -
Watchmen tonight :D