Friday, 9 October 2009

Road To Recovery

The last week has seen steady progress. Healing process is more or less done. Its now about improving fitness levels and correcting and protective bodily patterns that I have adopted. Finally back on the kettlebells this week. This was a humbling experience. I could just about manage a fraction of my previous work capacity. Patience. Patience.

Here's what I've been up to

Session one

Warm up: Joint Mobility and Dynamic Movement

Deadlifts 5 reps x 5 sets (75% 1RM)

Bench Press from bridge position on floor with 10 second isometric hold at the bottom range. 5 reps x 5 sets (65% 1RM)

Weighted Pull ups (24kg kettlebell) 5 reps x 5 sets

Tyre & Sledge Hammer 10 reps x 8 sets

Cool Down and Stretch

Session Two: Boxing (alternating South Paw and Orthodox stance each round)

Warm up: Joint Mobility & Skipping 3 minutes x 2 rounds (my rope broke!!)

Punch Bag - Technique and Endurance (All Shots)

3 minutes x 4 rounds: 1 minute rest

Punch Bag - Power (Hooks & Uppercuts)

1 minute x 4 rounds:40 seconds rest

Punch Bag - Speed taps (straight shots only)

30 seconds x 4 rounds:30 seconds rest

Cool Down: Body flow drills - 10 minutes

Session Three

Warm up: Joint Mobility & Dynamic Movement

1a) Hand to hand swings 2 minutes x 1 round (24kg)

1b) Kettlebell Snatch (24kg): 1 minute x 2 rounds per arm (4 mins total.) Rest 1 minute then repeat

2a)Single Arm Jerk (24kg) 1:30 x 2 rounds per arm (6 minutes per arm). Rest 1 minute then repeat

2b)Windmill (24kg) 5 reps x 3 sets

3a) Tabata sprints with weighted vest (10kg) 20:10 x 8 rounds.

Cool down and stretch.

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