The past week has been hectic with classes but I have found a good balance now. If for any reason I do not get a chance to train i just do small bits and pieces in each class.
Training
Tuesday 3rd of Jan- day off
Wednesday 4th of Jan
Did the upper body boomerang workout iwice through- once with a 5kg vest, the second time was with bodyweight and assisted all the chin & pullups with a PUR (2 red bands)
Both rounds were done at 45 secs work 60 secs rest.
1) JGXT MU 12 >> HSPU 12 >>Pull ups 10 >> Dips 28 >> chin ups 11 >> Push ups 39 >> Neutral grip chins 10 >> Parallette dips 38 >>JGXT feet up rows 15 >> close grip push up 23
5mins rest
2) JGXT MU 12 >> HSPU 12 >> Pull ups (2 red PUR) 17 >> Dips 28 >> Chins (2 red) 17 >>Push ups 40 >> Neutral chins (2 red) 16 >> Parallettte dips 38 >> JGXT feet up rows 20 >> Close grip push ups 25.
Second round numbers without the vest on were similar to the first round with the vest (except for pulls) which was disappointing however I was pretty spent.
Finished the workout with 10 sets of 15 double unders with 15 secs rest between each.
Thursday 5th of Jan
Today I trained with Jay which was great as its good to have some comraderie whilst training the lower body.
Started the workout with 10 sets of 15 double unders "U GO I GO" style- good warm up for a jump workout.
1) 100m broad jumps (+ a vertical jump after every broad jump)- we completed four sets of 20m broad jumping with a green power jumper band on. We were geting each 20m done with 7 full jumps with a half jump as the 8th jump. This means each BJ was approx 8.5 feet which considering we had the band on and also doing a max vertical after each BJ was good going.
The fifth set of 20m we decided to do with just Bodyweight and got it done in 7 jumps which was pleasing.... over 9ft each BJ.
We finished with one round on both Left and right leg of a J-Rock style grouping.
Pistols (to 8" of mats) 10 >> step downs (from an 18" box) 10>> JGXT footu p lunges 12
Just moved from one exercise to the next without rest after fatigueing each movement.
Finished the workout messing around with some push ups- complexes and cadence style.
Here is one of the finishing sets.
Friday the 6th of Jan
Today was a mess around day.
AM- just did half hour of handstand work- started trying to walk down of varying heights of aerobic boxes....sort of getting there!! Did some walking, turning, L- seat to HS....nothing too serious.
PM- went back in and messed around with some agility ladder drills for half hour which was good fun.
I also decided to hit the heavy bag for half hour which felt really good. I have not hit the bag for a while now as I have a tendance to blow out either my shoulder or my hands so this was a good release.
I had planned on doing some more gymnastic style movements in this workout but decided instead (as i was feeling pretty good) to do two max sets of Pull ups and HSPU with 1 yellow BXT band
Pull ups -- set one 13 reps, sets two 13 reps.
HSPU (1 yellow BXT ) - set 1 22 reps, set 2 20 reps.
I was not displeased with these. I felt great in the pulls until rep 10 (my record is 14) and thought I had 15 in me for sure but hit a wall real quick and real hard haha.