ABC, friends, Teaching, training

Tuesday jam

Day two in my ‘preparing for Amsterdam’ regime consisted of mostly light training. Didn’t felt too bad this morning either, but know, that if I join the muay thai class tomorrow evening, I’ll likely be killed.

Tuesday jam:
Early morning jog/ run with my clever, pretty chinese friend Pui Yee. And she’s also a Practical Wing Chun wizard. Not a girl I ever wanna end up in a fight with…. unless we fight shoulder by shoulder. Then it would be an honour.

Evening – my three favorite classes in
First I was running 5 minutes late, so was kind of warm after sprinting on the ol’ grandmother bike through the city. Secondly had an awesome Toning class with lots of weighted lunges, saxon sidebends, russian sidetwists, walk over push ups finished up with wall squats, squat jumps and the infamous two-minute plank.

Abs n back class also rolled as usual business. Playing with the big balls, the V-up/ knee hug, one minute back and ab dedication and again finished of by three planks.

Boxing rolled a bit differently. Not so intense as usual, several new guys on the team, so a little more instruction and longer breaks. However everyone looked sweaty and tired when they walked out, so hopefully no one felt cheated – or they all were happy that the first day back from summer holiday was sort of easy peasy ๐Ÿ˜‰

Boxing class ABC

50 day challenge, Fight club, functionel strength training, ross training, strength training

Another Fast and Furious

A morning with Ross @, ABC

Explosive strength

5 Pull Ups
10 DB Swings pr arm
10 Plyometric push ups
10 Knee tucks
– As many rounds in 20 minutes –

Hard awakening – was going dead after second round already. Pulled through and got 10 sets done in 19.43. Fight Club@ Eurosport tonight

50 day challenge, ABC, functionel strength training, ross training, strength training

Back with Ross

Yesterday was yet another day with Ross. We’re startingย  making friends again ๐Ÿ˜‰

Tuesday offered a trip down the GPP lane followed by a Core:

GPP # 4
100 rope turns
10 burpees
10 push ups
10 squats
10 circuits as fast as possible

Core # 8
15ย  Evil Wheel/ 5 flag
10 pr side Russian twists
15 V-ups
15 Back extensions
40 high rep chinnies
4 sets, change btw wheel and flag

All this followed my three classes at ABC. Classes was good and consisted of the usual goodies for core, abs, back, thighs and but* ๐Ÿ˜€
Warm up for boxing: KB Swings and Turkish Get Ups!

Monday we did strength:

Strength # 5
3 DB Push press (14 kg)
3 pr arm snatch (14 kg)
4 sets: 90 sec rest-
5 Pistols
5 Gluteham raises
4 sets: 45/ 60 sec rest-
5 Pull ups
20 push ups
4 sets: 60 sec rest-

Finisher: Farmers walk (2 x 16kg)

50 day challenge, functionel strength training, ross training, strength training, Teaching, training

Running day

Yesterday (wednesday) was a running day:

6.3K in a good fast pace
4 x 400m sprints
2x 200m sprints
5x 50m sprints

Core work #
* 15 Evil Wheels
* 10 Russian Twists (pr side)
* 10 High tension Crunches (5 sec hold)
* 15 Back extensions
* 30 High rep crunches
– 5 sets –

As a normal Tuesday – it include my 3 classes in
But started out by a Ross day: 6 x 400m Sprints, followed by a 5 x 50m Sprints

In Class: Toning class
* 20 Squats n’ kicks
* 20 Saxon Sidebends (5 kg)
* 20 Lunges (5k)
* 20 Russian Sidetwists (5k)
* 15 V-ups – super settet w/ 15 Knee hugs
* 10 V-Ups/ 10 Knee hugs
* Boxing exercises w weights
* 2 Wall Squats supersettet w/ 10 Jumpsquats
2 sets included a few more tricks
* 20 push ups w/ weights
Finisher: 2 min plank (front), 2 x 1min plank (sides)

Abs n back class:
* Warm up w/ ball & weight: 25 front, sides, back
* 5 x 2 Ball stretch/ crunches
* 15 V-ups super settet w/ 15 Side crunches (pr side)
* 1 min. back w/ partner
* 1 min. front w/ partner
* 3 rds GSP/ Calves drill w/ Ball
Probably something I forgot –
Finisher: Plank 1 minute

Strenght #5
* 3 DB Split snatch (11 kg)
* 3 DB Push jerk (14 kg)
4 sets

* 5 DB Bench press (14K)
* 8 Plyometric push ups
* 10 Wall Squats
* 10 Jump Squats
– 4 sets-

Finisher: 3 x 15 Swings (14K)

Strangest thing – my arms been really tired. In Toning class I had to quit on the weight acid drill before some of the class. Maybe it’s because its been so long, since I’ve done muay thai? Still not really motivated… but very happy, I got running yesterday! Today I will need to do some pull-ups – just to keep up.

Hoping I sold my NY piece to, and also considering to offer some pieces of my work to a japanese MMA magazine. Still looking for ways to head back east this summer.

50 day challenge, ross training, strength training, Teaching

Magic 50 & Girls Tuesday

3 classes at ABC and followed by the Magic 50

Toning class (30 min):
* 50 Lunges (step bench + 5 kg)
* 20 Saxon Sidebends
* 20 Russian Sidetwists
* 20 Push Ups (‘walk over bench’)
3 sets: 1 min. Wall Squats + 10 Jump Squats
* 20 Leg drills (20 each side)
* 30 Saxon Sidebends
* 20 Torso Turnings (w/ 5 kg)
* 30 Russian Sidetwists
* 20 Push Ups (legs raised, + weight)
* 20 Push Ups (‘walk over bench’)

Abs n’ Back (30 min)
Warm ups: On Ball// 25 front, 2 x 25 side, 25 back (+ 5 kg)
Ross combo:
* 15 V-ups + 15 Knee tugs
* 10 V-ups + 10 Knee tugs
* 5 V-ups + 5 Knee tugs
Ball combo drill – GSP style (x 3)
* 1 min. Intensive Back
* 1 min. Intensive Abs
* Plank 2 min front, 1 min each side

Boxing (60 min)
Warm up – partner drill:
* 10 Burpees for A – B does push ups (then reverse)
* 10 Burpees for A – B does Abs (then reverse)
* 10 Burpees for A – B does body weight squats

Circle box drill:
4 stations w different combos x 2 circles

Circle training:
* Boxing (w/ 1 hand)
* Push Ups (walk over bench)
* Weight drill w bag
* Plank (against wall)

3 Minute Challenge: Continues boxing – NO pause, no breaks – hard and fast as possible for 3 min.

Still so proud of my Toning class. Real sports!! Told Liam about the new push up drill and he seemed impressed: ‘Are you breathing power bitches up there?’ (but it came from him misunderstanding me a little, I think *s*) Anyway – as we were going through the motions, I couldn’t help feel impressed by the ladies. They’re doing it! No sobs, no excuses – No ‘I can’t’. On the other hand – several girls stopped during the Ross Combo challenge in Abs n back class. Had to ask them to perform – if not 15, 10 & 5 – then 8, 5 and 1. At least a combo – and not just the abs, they usually do. So they at least can tell themselves, they didn’t give up. I really want them to succeed in the drills – to not quit.

* 5 DB Swings (11 kg)
* 5 DB Snatch (11 kg)
* 10 Burpees
5 sets

3 Farmers walk (2 x 11 & 2 x 13 kg)
6 x 4 Pull Ups

Was really toast after the Magic 50, but then miraculously recovered after the Farmers walk. I didn’t lift that much either, which turned out to be good, as I did have a little left for the pull ups.
Pull ups starting to come back. Thank G! Now – just have to keep it up!

50 day challenge, muay thai, ross training, Teaching, training

Fast and Furious & a teaching tuesday

Fast & Furious (after 1ยฝ hours of a ‘good’ night sleep)

* 5 Pull ups (Ross says 10, but my puny arms says 5)
* 10 Swings pr arm (12 kg KB)
* 10 Plyometric push ups (jump with whole body)
* 10 Knee tucks

As many rounds in 20 minutes. I managed 10 on 17.01 minutes
Stopped after 10, as I was just happy to be alive!

Teaching 4 Classes! Got to do a little myself too ๐Ÿ™‚

Toning class:
* 30 Ski-thing with weights
* 20 Saxon sidebends (5 kg)
* 25 Squats with weight plate (5 kg)/ 25 (pr leg) Lunges w 5 kg
* 20 Push ups w/ weight
* 30 Russian side twists (5 kg)
* 25 Supermans
3 Sets
* 3 x 1 min. Wall Squats
Superset with
* 3 x 10 Jump squats
* 20 Push ups w/ weight
* 2 min plank
* 2 x 1 min side plank

Abs ‘n Back class:
Ball warm up: 25 front, sides and back (w/ 5 kg weight plate)
* 3 sets of ‘GSP’ Calve/core ball
* 3 x 15 V- ups
* 50 Split back on ball
* 3 sets of diff. Ball drills
* 1 min. intensive back
* 1 min. intensive abs

Boxing class:
Warm up:
* 50 KB Swings
* Circle routine (incl. frog leaps, MB Slamms, boxing etc)
* 2 x 2 min drills (time pr partner)
* Squats, Push up – time drills
* 3 min challenge

Muay Thai Beginners class:
Warm up:
2 GPP rounds:
* 30 sec burpees
* 30 sec Jumping Jacks
* 30 sec Split Jumps
* 30 sec Burpees
* 30 sec Jumping Jacks
* 30 sec Push Ups/ Squats
2 sets

Normally goes 4 sets, but they looked smashed after 2, and so was I + it was beginners, not conditioning class. So let them off the hook after two sets. One of the guys actually remarked, that he knew why it was called burpess. Said he could taste it. Tasted like iron. Haha… If you don’t taste your burpees, you don’t do enough ๐Ÿ˜‰
Diff combinations
Games (tags, one arm boxer, foot squash)

Time drills (punches, knees, push ups)
Knees/ abs

All three classes seemed pretty happy afterwards – so was I to be able to go home, take a shower and relax. However in the muay thai beginners class, I might should have said more. From some of the guys and gals, I could see, they did the opposite of what I said. F.ex. ‘Shoulders down, elbows in’ when punching – or ‘turn foot’ when kicking. Looking back, I probably should have said a little more, than just given the rules. But had taken time to explain why.
I guess it’s from my classes at – and as a student myself, I really dislike a trainer, that just goes on and on. You don’t want to get cold in the gym, while someone polishing of their ego and passing out endless amounts of ‘gold’ – however – you do also sometimes want to know why you should do things a certain way (or get examples of why its a good idea). I think however, some of the drills created an explanation in itself.

Hm.. I will give this some more thought, so I’m prepared if I have to take that class again.

Unfortunately I opted out of the Fast and Furious day (yesterday), because I suddenly had 3ยฝ hours in the gym, so that was left for me to do, today.
And so I did – in record time.

Standard ABC, ross training, strength training, training

GPP, ABC Class and what not

Lost track of days – and I also just realized I’m one or two behind, after last weeks bedridden sick days. Anyway, today was GPP # 3 and Core #6.

Did GPP #3 as planned:
* 30 sec burpees
* 30 sec jumping jacks
* 30 sec split jumps
* 30 sec burpees
* 30 sec jumping jacks
* 30 sec squats/ push ups
4 sets, 1 min rest btw sets, alternate btw squats and push ups

Burpees are as usual pretty tough! Otherwise todays GPP wasn’t that tough and it makes a good promise for tomorrows Sweet 16 (probably turned 20).

Core I waited to do with my class at, ABC. Tuesday cores are as usual reserved for the girls and ladies in my ‘Toning’ and ‘Abs n’ back class’. It helps me with inspiration for the programme, and gives me company to get through it.

Todays classes:
ABC Toning – 30 min:
Warm up: Stretch and back
* 50 ‘ski-squats’ with ball and handweights

* 16 Saxon sidebends (incl. 5 kg weight)
* 15 V-ups
* 15 Supermans
* 15 Crunches (slow side)
* 15 Knee tucks
3 sets

Wall squats x 3
Jump squats (10) x 3
1 minute on the wall, then straight to the floor jumping, then straight to the wall and sit again

Wall squats

Push-ups with weights (10 pr arm)
Plank: 2 minute

Push ups with weight

ABC Abs n’ backs
Warm up with ball: 20 straight, 2 x 25 side, 25 backs, 2 x hugging

Pair ups:
* 1 minute Crunches with ball and partner (switch position after 1 minute)
* 1 minute back work, sides, straight, different levels (switch after 1 minute)

2 hugs
6 x core
6 x shin + core
20 back (split and double)

Push ups w/ weights (5 pr arm)

Toning class and Abs n’ back class was full and really good! Have to say I admire the girls for rockin’ it week after week. And I definitely happy with them coming back for more, as I know that my schedule is a little different from what else is out there, I mean, who else would do wall squats and jump squats? (other than Ross *s* )

Finished ABC session with Boxing class. They were happy with todays schedule and so was I. Not much to say, than I feel better and better each day. Just get small relapses into pain and fever from time to time, but I hope I can put on my gloves and rock it again soon!