This is what the lads did….some of them anyway…others were sweating bullets and moaning and groaning in the gym…I know this because I could hear them from outside.
5 mins on the bike.
A 10 minute work block of the following:
5 lunges each leg with a 20 kg plate held to their chest.
5 Inverted Rows
5 Elevated Push Ups
The best was 10 sets in 10 minutes.
3 sets of the following:
1 set was as follows…
4 punches thrown at each cone done 3 times followed by 30 seconds recovery.
8 punches thrown at each cone done 3 times followed by 30 seconds recovery
12 punches thrown at each cone done 3 times followed by 60 seconds recovery before commencing the next set….you follow? They did 3 of these sets…the following footage was taken when Chops was doing his last lot of 12 punches in his final set.
He’s got 60lbs in the X-vest (I told him it was only 40lbs…1. Because I knew that he wouldn’t be able to convert lbs to kgs and 2. Because I knew that he’d know that 60lbs was a lot…no matter how you converted it.) and a viper belt attached to the vest.
By the way…I doubt he’d of been able to punch his way out of a wet paper bag at the end.
We went from his last set of these to 6 sets of down and ups with 30 second recoveries between sets.
Down and Ups with the X-vest and the Viper belt.
They finished off with some Out & Back & Out sprints.
These were done on the minute and 10 in total were done…they were taking about 8 seconds or so to complete so 52 seconds recovery.
…and before someone asks…yes, they can afford shoes and boots but I like to have as many of my athletes as possible do as many sessions as possible (read 1 or 2 a week) barefoot because it helps with ankle, knee and hip problems and its also good for calf and hamstring issues….well that’s my story and I’m sticking to it.