Have college (English college, not American college) at awkward times on a Monday so I do a strength training session around 4pm for 45-60mins then rest until my boxing session at 5:30pm.
Strength Training Session
Clean (from floor)
3x3 light warm up sets
4x3 working sets: 50kg, 50kg, 55kg, 55kg.
Always end up bruising my collar bone catching the bar any tips would be appreciated.
Shrugs immediately followed by farmers walk x3
10reps on shrugs: 30kg dumbbells
Not sure on distance for farmers walk, was struggling to finish though.
3x6: 42.5kg, 42.5kg, 45kg.
Laps of gym to warm-up including duck walks, broad jumps, small jumps on balls of feet ass to grass (not sure on name).
4x2 flash pads alternated rounds so did 2 rounds boxing, 2 rounds on pads.
4x2 bagwork: high intensity work today
3 seconds straight shots fast as possible while partner held bag then swap over, after both had done 3 seconds work it was 3 seconds of a combination of choice fast and sharp as possible while partner held bag then swap over.
This began with 3 seconds then moved up to 5 seconds then to 7 seconds then to 10 seconds.
In partners again, one would throw a fast 1-2 on the bag 5 times then do a burpee continuously for 30 seconds while the other did sit ups followed by 10 seconds rest. Swapped over after each round for a total of 6 rounds (3 on bag, 3 doing sit ups.)
Class formed a circle with one person in the middle who did 15 sit ups while the others in the circle did an exercise (press up variations, plyos etc.) until the one in the middle finished their 15 sit ups. Around 10/12 people in class. Followed by the obligatory stretch off/cool down.
Felt good and fit in the boxing session not so much in the lifting session, still enjoyed both though.