[mschatz]

Not me. Ill go hide out in the Wasteland until KK forgets about me.

[King Kabuki]

Eh, not yet. Since I know and likes you'se guys.

But bidness is bidness, yaknowaddamean?

(Plus if this gets you both more involved in the Boxing Forum then so be it.)

Keep your eyes on the Boxing Forum, particularly the trash-talk thread.

Good log thus far though Brandon. I like that you began a-new.

[mschatz]

Originally Posted by King Kabuki

(Plus if this gets you both more involved in the Boxing Forum then so be it.)

Keep your eyes on the Boxing Forum, particularly the trash-talk thread.

Ive been coming through more reguraly, and plan to continue, especially with all the good fights coming up this fall. Thanks for not having us whacked...

[BobbyBrez]

I'm disgusted at these bets without my knowledge.

[GlassJaw]

TL subforum sleeps with the fishes.

[mschatz]

There's gonna be an invasion...

Luckily, there's only about 5 or 6 boxing forum regulars...

[Brandon MacRea]

Tuesday October 9th

AM - Roadwork

2.2 mile run

PM - Boxing

light warm-up + dynamic stretching

3 rounds conditioning drills as follows:
-60 seconds 3-count squat jumps (hands up, in boxing stance, shuffle back-forward-back, then ATG squat jump with knee tuck)
-30 seconds burpees
-repeat 2x for one round (going to add these often, I really liked them)

3 rounds shadowboxing (just looking for volume here, really. Constant motion, up on toes pumping the jab, throwing 6,7,8 punch combinations at a fast clip)

4 rounds heavybag work (freestyle rounds, focusing on moving with the bag more, hitting it just past vertical swinging away from me, reacting to it's movement as it swings towards me. Again, worked lots of 1-4s/1-4-3s/1-4-3-4-3s and so forth. Round 4 I double/tripled/quadrupled up with either hand for the round)

3 rounds wall sit (max contraction, med ball between knees)

2 rounds shadowboxing cool-down

100 sit-ups

100 neck curls (100 forward, 100 backward)

5-minutes gripper work (long, long overcrushes)

25 quick pull-ups (1,2,3,4,5,4,3,2,1)

[Brandon MacRea]

Wednesday, October 10th

6:00PM - Boxing Gym

20-minute jump-rope warm-up (mixing in double-unders, criss-crosses, split jumps, etc)

thorough dynamic stretching

3 rounds shadowboxing (loosening up, working off of the double jab and the slip)

6 rounds heavybag work (speed emphasis. Rory held the bag and called out combinations, his substitute for mitt work as his hand is all messed up right now. Had me keeping a ridiculous punch output, probably 150+ per round, easy)

3 rounds double-end bag (mostly straight punches, looking for volume. Occasionally moved inside and bumped the bag with a chopping right to get it dancing, then worked off of it inside; side-step-2-3-weave left-3b-3 and so on. Constant motion)

2 rounds uppercut bag (a horizontal one with a lot of spin, which I don't mind, as I was able to work a lot of bobbing and weaving to lead into my uppercuts. Emphasis here was power)

2 rounds speedbag (mixing in jabs, straight rights, pauses for head movement + uppercuts to pin bag to platform, lots of circling while circle punching, etc. Good pace)

100 push-ups (diamond, fingertip, normal variations used)

100 partner throw-down leg raises straight

8:00PM - MMA Grappling

Conditioning warm-up:

5 x 25m Bearcrawls (with thick manilla rope around waist, partner holding ends providing resistance)

1 x 25m seated partner pull (same rope)

5 x 25m backpedals (with partner using rope for resistance, similar to sled dragging)

4 x 25m drop-steps

5 x 25m drop-steps (with resistance like before)

1 x 25m seated partner pull (same as before)

45-minutes technical instruction:
-Armbar from guard
-Kimura from guard
-Guard pass (head in chest, rise up on feet, arch back/look up, break guard with hand, drop knee/shin over downed leg, pass other leg through, obtain side mount)
-Guillotine from failed kimura
-Guard pass #2 (posture up hard, holding their hips down firmly, rise up and step back with one leg, use same-side arm to "reach into back pocket" and unhook guard, use underhook now secured on the leg to flip their leg over, turning them on their side, take side/backmount)

15-minute free roll:
-Wasn't giving up position as much as I used to. Going for subs more intelligently now, with good results; ended up locking it a triangle, an armbar, and a rear naked choke.

[woogie12]

Brandon, what do you do specifically for road work. Anything other than just running?

[Brandon MacRea]

Depends, man. No matter what I'm doing, running or not, I like to mix steady-state and sprinting. I haven't done it a lot recently, but my favorites are tire flipping, car pushing and stair sprinting. We did a "LSD tire flip" for a half hour one day(bout 300 pounds, two of us, he flips, I flip, repeat for the 30 mins no rest) and it was awesome and brutal all at once.

For the car pushing, you could work the steady-state by working long pushes (we used to do 400m uphill push that was insane), and for your sprints, 8-10 50m all-out efforts. Or some ungodly mix of the two.

With my roadwork I like to do intervals (200-600m sprint/runs), steady-state mileage, and sprinting. I kind of play it by ear, usually lay off of the sprints on sparring or heavy skill days and just run a couple miles instead. Save the sprints for "sport-specific" conditioning and lifting days, usually.

Any of this useful?