Today's Lesson Plan

This weeks focus will be Tommy Hearns long arm of the law straight arm jab.

To start warming feet up with the Ali shuffle with agility latter.
Then warm the shoulders up doing the Ali shuffle with your hands.

Explination of a jabs importance to a boxers offence or defence.
Different types of jabs: Up jab, Straight jab Left angle jab, Right angle jab, Faint jab, Slip jab, Body jab, Stiff arm jab.
More detail of the situations created by each form of the jab as well what situations warrant the use of any particular jab.

8/14 med ball with partner straight jabing 20 reps then 20 rep with right hand.
uppercuts 20 rep each arm.
5 rep each type of jab.

Circle work changing angles and direction with punches.
secondary action to the jabs range once broken is and uppercut left hook out.
5 rep uppercut
5 rep left hook

Bag Work:
one person will rotate on pads getting closer direction to the material covered.
Not leaving the feet behind working a set jab sequence on bag.

WOD
On the bag 3 round speed every 10sec, 5sec, 3sec. Imediatly
With partner 10 jabs with med ball doing one burpy per jab
The idea of this is to try and keep your focus when the body is tiered operation of movements stay technically safe,

TGIF, that is Thank Goodness It's Friday. For technique today work on your ring dips. Work on increasing your range of motion. Also try some different timing, for example, take 4 seconds in your descent and then immediately press out. Or if you are feeling really brave you can try the Bulgarian dips shown in this video. Notice the turn out at the top and the width of the dip.



Time for our weekly partner workout. We are going to do another couplet ladder workout. So, here are the rules. One partner is working while the other is resting, the first partner must complete both movements (dependent on the set) before their partner can begin.

1,2,3,4,5,6,7,8,9,8,7,6,5,4,3,2,1

Power cleans (ladies 85 lbs/gentlemen 135 lbs)
Ring dips

Scale the weight as necessary and if you do not have your own ring dips use either the static dip bars or a band. Don't be fooled by this workout, it is a bit of a doozie.

Saturday 2pm - 5pm

Sunday Noon - 3pm

Be there.

Wednesday

Time to develop those handstand skills again. After all practice makes perfect. So for Wednesday's technique work on getting inverted and balancing on your hands. That is, don't be afraid to move your hands around a bit while trying to establish your balance. If you are feeling really brave give it a shot on the parallettes, make sure you have a spotter or two we don't want anyone landing on their head.

After handstand fun it is time for another classic girl workout, one my favourites in fact.

Barbara


5 rounds with 3 minute rest between rounds of

20 pull-ups
30 push-ups
40 sit-ups
50 squats

For the sit-ups no ab-mat is necessary, just grab a mat and do regular sit-ups. Now if 5 rounds seems a little daunting you can scale it down to L'il Barb, 3 rounds. Or if you really want a challenge you can put the TBear twist on this one, i.e. chest to bar pull-ups, push-ups on two raised plates to increase the range of motion, ab-mat sit-ups and squat to a small d-ball rather than a wallball.

Thursday

Now, I am sure everyone is ready for some heavy lifting and some strength movements. Thursday will work on back squats and standing weighted lunges. For technique review these two movements and warm up accordingly. For the workout perform the following sequence.

Back squat, lunge with right leg, lunge with left leg

Find the maximum weight that you can perform this sequence unbroken.

Check out the below diagram showing the various body positions for the front squat, high bar and low bar back squats.

Hey Guys,

Giselle and I are hosting a 2 hour Introduction to Stretching Workshop this Saturday for those who are interested.
This is the first of four planned workshops (the others being an Upperbody Focus, a Lowerbody Focus, and a Total Body Focus), and will be considered a prerequisite for the ones that follow.

If you are interested shoot me an or put your name on the Sign Up Sheet found on the bulletin board. If you have any questions flag me down at the gym or check out Cocoon Wellness
Hope to see you there.

Andy