Wednesday, April 11, 2012

4/11/2012 Early AM Session

Not the best session, but a good workout nonetheless. Shoulder issues have crept back, which made today's session a little harder to deal with.

Warm Up:
10 x 10LB DB External rotations
Shoulder mobilization exercises

Workout: Bagwork 4: "Ten good ones". The premise is ten of the best reps you can muster; if it's crap, toss it out, it doesn't count. Only the ten best.

As Many Rounds as Possible (I have 10 rounds listed on the card)
Mawashi geri
Jab (W)
Cross (W)
Jab + Mawashi Geri
Jab + Mawashi Geri

The first couple of rounds were a good way to start the warm up (I know better next time --marked with a "W" for warm up). After two circuits, I dropped the single jab and cross; I felt it was a better usage of time to focus on the combinations than the single technique; I will leave them in for warm up next time.

I finished 4 circuits. Doesn't sound like much, but that's four rounds of max power/effort of ten solid reps. Not terrible, in my humble opinion, and it leaves a lot of room for improvement. That said, the shoulder played a big role in limiting the number of rounds.

50 Double Unders
10 x 10 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
10 x 20 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)

Finisher: 100 Double Unders. Stalled around 50; the next ten left a lot to be desired, but I got it back on track around #63. The last 10 were not fun either.

Stretched and called it a day.

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