Sport, training

Weekend challenge time

So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)

Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!

Saxon sidebends:

Hold something above your head. Aim to keep your arms straight. Make sidebends – upper body aligned with hips and legs, so watch you don’t tip over or backwards.

Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.

The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.

A few ideas for your Saxon Sidebends. And remember: You have to sweat, to look good 😉

Thursday recap:
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB

Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
Goodmornings session:
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg

6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
2.5min plank

Stretch & foam roller

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Sport, training

Recovery run, TGU and long cycle

Besides doing 2 Boxercise classes today – one at CIT and one at K2C, I also had time for a small session myself

3K recovery run (1.5k normal paced and 1.5 fast paced). I actually intended to do a normal to slow pace, but as I was in a hurry for time, there was only one option: faster (bigger, better, stronger).

3x 10x 15kg Long cycle with db’s – as gym doesn’t have KB’s. (edited 5 reps to 10. Apparently my memory flunked when I made the first entry)

3x 5x 12.5kg TGU (again DB’s)

Evening class with some hardworking ladies at K2C, inspired me to go for a little extra:
65 sit ups
85 Squats
40 push ups
-after class: 50 knees, 2x back bridge, 3x 6 pull ups (alt.grip) and a small bit of shadow box

Tomorrow it’s Boxfit craze at Womens Fitness!

I came to another training realization today: When I don’t have my thaibox, it’s hard for me to commit to a strict training plan. Like the program for improving my lifts for the powerlifting competitions or now: running programs to improve my time. I really suck at it.. cause I love go to the gym, and just do a bunch of crazy stuff, that I just feel like doing – not that I have to. Muay thai is different!! I’m always in the mood for that :p

Training with Master Toddy in Las Vegas – 2yrs ago.

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muay thai, Sport, training

Weekend update

Never made it to a computer over the weekend, so here is a small training update from the weekends adventures.

Friday 20/4 2012

4.6K/ 20min (2x 2min sprint + 1x 3min)

squat
5×20
6 pull ups
5×20
6 chin ups
5×40
5 pull ups
5x 40
6x pull ups
5x 50
5 chin ups
5x 50
5x pull ups
-Note to self: Really need to get working on those squats!

5x 15kg snatch
3x 15kg C&J
3x 20
3x 25
2x 30
1×35
1×37.5
1×40
1×42.5 PR
Super happy with my PR. This was the first time ever, I tried maxing out in C&J. Did a 45kg clean, but unfortunately jerked it to my chin and dropped it, cause of the surprise and I started laughing. (That laughter you do, when you get unpleasantly surprised, but it’s still really funny)

4x 20 set back ext
20 abs
1 back bridge
stretch

Saturday:
1½ hour of thaiboxing @Brucies Gym. Had a blast, got to kick Liam 2×2 min in the end 😉

Liam and Dennis working the pads

 

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40 day Lent challenge, Sport, training

Easter and the end of Lent Challenge

So it’s been easter – and we’ve been on the country side (hence no updates), and I kind of made it through, without overdosing on chocolate and sugar, so I guess, I’m half successful.

My training on the other hand, have been little and embarrasing. To be honest not sure excatly why, but felt like little lack of spark might have caused this temporary stand still. However – not all battles are lost and I’m sure, I’m getting back on ‘a roll’ again. I still – also! – have my burpees to do – along with a ‘few’ other great sessions.

But let’s put the sad pieces down:
Thursday: I know, I was in the gym with Liam. Remembered some of my work out: 50 pull/ chin ups (spread out in 2 ‘chunks’ of 30 & 20). Rest is a blur, but probably some pistols as well.
Friday: 8K in the hills of Clonakilty + 3 sets of abs (75), back (25) and push ups (30)
Saturday: 1½ hour of thaiboxing at Brucies Gym, Bandon. Went to the fights in Cork at Silverspring Hotel in the evening and judged the fights. Good fun, and great fights and classy place with muay thai fights underneath chandeliers and red, fluffy carpet underneath the ring.
Sunday: Easter sunday – woke up to chocolate eggs. First (obvious) sugar in 48 days!! And later that day, we went for sunday lunch at Deasys. Had a brilliant desert. Also – off day
Monday: Off day (with Liams pancakes for breakfast)
Tuesday: Late night training at Dennehys Fitness. Pretty cool place that is open for lifting 24hours monday – thursday.
13.22 min running – 2 miles (I know, I had it down for 15min, but it was an error)
Squats:
10x 20kg
10x 20kg – front squat
2x 5x 40kg
2x 5x 50kg
Pull/ Chin Ups:
32 total (6,5,5,4,4,3,5)
Stretch and back bridge

Today Wednesday, I’m at Womens Fitness and will be doing two classes this evening – in addition to a small sample of PT this morning. Boxercise and Kettlebell. For my kettlebell class, I got a few new drills to test out: KB Bicep Curls, Long Cycle and ½ burpees.
Looking forward (as always) to do both classes!!

Edit after classes: Excellent boxercise class and I had fun in the KB class. Not so sure about the ladies thou. Anyway – burned my arms of today, with loads of Swings, Snatches, C & J, shoulder presses, long circles etc. Great day!

Love this one!

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40 day Lent challenge, Sport, training

‘Ups day’ – 42nd day

Just noticed the day – If 42 is the answer to everything, my training might not be included in everything!

I did get to the gym today – late and with a little burn out feeling. I’m (not) seriously considering to end my relationship with training, and if it hadn’t been for Liam, I might have skipped today entirely – or would have gotten in sooner. However todays training was a meek performance consisting of:

* 6x 40kg Squat
* 6x 20kg OH press
* 6x 20kg OH Squat
All times three

32 Pull Ups/ Chin ups (5,5,7,5,5,5) + 18 pull/ chin ups (3×6)

10 Hamstrings
20 x20kg Saxon sidebends
100x 5kg Russians
2x back bridge
10 push ups from bridge
Stretch

The back bridge I do, resemble the bottom picture. I hold my hands under my back (NOT on the floor), and try to hit the ground with my nose. It's a neck strength drill from muay thai, that helps tremendously in the clinch

All this ‘little of this, little of that‘ training this past month has been fun, but also kind of left me a little burnt out. Making 100 burpees on time, doesn’t seem like a ‘real’ goal – thou, I will attempt to get a better time before sunday. Sorry training – it’s not you. It’s me. I’m confused and not sure, what to do with you.

The back bridge position I use for back bridge push ups

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