Bodi's log...

[Bodi]

starts tomorrow.

I am no longer a competetive athlete, so my training is just to maintain strength and fitness.

Comments welcome.

[Bodi]

6am
Warmup:
5 minutes skipping
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Workout:
Double dumbbell swings x 10
Dumbbell burpees into split snatch x 10
5 sets, performed in a circuit. No rest periods.

[Bodi]

6am
Stretches:
Seated bent leg stretch x 10 seconds
Standing quadriceps stretch x 10 seconds
Samson stretch x 30 seconds
Upper trap stretch x 10 seconds
Upper chest stretch x 10 seconds

Warmup:
4>3>2>1 reps of each exercise, ramping up to 5rm (apart from d/b pullover)

Workout:
Squat x 5
Deadlift x 5

Barbell upright row x 5
Dumbbell pullover x 10


7pm

Rugby training on the beach:

2 mile jog followed by dynamic stretches to warm up.

25 metre sprint + 20 pushups - jog back to start
50 metre sprint + 20 situps - jog back to start
75 metre sprint + 20 tuck jumps - jog back to start
100 metre sprint + 20 burpess - jog back to start
75 metre sprint + 20 b/w squats - jog back to start
50 metre sprint + 20 hindu pushups - jog back to start
25 metre sprint + 50 chinnies - jog back to start

Partner sprints - carry partner over shoulder for 25 metre sprint, swap positions and return back to start - repeat for 50 metres, then 75, 100, 75, 50, and finally 25 metres.

Ball handling and passing drills for 10 minutes (low passes, high passes, quick hands etc), followed by a game of touch rugby for an hour.

[Bodi]

6am
Warmup:
5 minutes skipping
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Dynamic leg swings - 3 sets of 15 swings.

Workout

4 x 3 minute rounds on crosstrainer, rowing machine and treadmill, steady pace until last 30 seconds of each round, which are an all out effort. 1 minute rest between rounds.

7pm

Boxing gym

Joint rotations, skipping and dynamic stretches to warm up.

Padwork - me holding the pads for 4 fighters, each doing three rounds.
Padwork - me hitting the pads - 3 x 3 minute rounds.

Attack/Defense drills - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches)
Full sparring - 3 different opponents - 3 rounds each - 12 minute rest (alternating coaches)

Set of ton ups to finish.

[Bodi]

6am

Dynamic stretching

Barbell snatch x 3 - 5 sets
Barbell push press x 3 - 5 sets

One arm bench press x 5 per arm - 4 sets
Power overs x 16 - 4 sets

Samson stretch x 30 seconds - repeated 3 times

Squat x 3 - 4 sets
Band squats x 10 - 4 sets

6.30pm

15 mile bike ride

[Bodi]

6.30 am

Yoga

7pm

1.5km swim

[Boxaholic]

Workout:
Double dumbbell swings x 10
Dumbbell burpees into split snatch x 10
5 sets, performed in a circuit. No rest periods.

dumbell burpees into split snatch :think I think I'll throw some of them into a conditioning routine sometime soon. Sounds like "fun" :D

[Bodi]

dumbell burpees into split snatch :think I think I'll throw some of them into a conditioning routine sometime soon. Sounds like "fun" :D

If you have never done these before, be careful, they are very difficult to master. Have you ever done any form of snatches, or have you ever been taught how to? If not, start off with a barbell snatch (alternating between left foot and right foot forward) until you get the form down, then move to dumbell snatches, and finally add them to you burpees. They are a killer, but just make sure you have the form right before going heavy.

Good luck

[Bodi]

6am

5 minutes on crosstrainer
Barbell complex consisting of Hang high pull, hang snatch, thruster, good mornings, b/bell rows - 3 sets of 3 reps

Pullups x 5
Band slams x 10
Burpees x 15
Mountain climbers x 20

Repeated for 20 minutes. Rest as needed.

[Boxaholic]

If you have never done these before, be careful, they are very difficult to master. Have you ever done any form of snatches, or have you ever been taught how to? If not, start off with a barbell snatch (alternating between left foot and right foot forward) until you get the form down, then move to dumbell snatches, and finally add them to you burpees. They are a killer, but just make sure you have the form right before going heavy.

Good luck

Ive done lots of dumbell snatches (1 handed though) but maybe I will work on my form tonight since Ive only ever done 1 handed and haven't even done the barbell version. I guess I'll start light. Thanks. I'll be checking your log for more ideas on a regular basis:good

[Bodi]

I started off with one handed snatches (not split, just dip and catch). From there, I moved to single d/b split snatches, I done it so on a right handed snatch, my right foot was forward, and on a left handed snatch, my left foot was forward (I really struggled with this one). From there, I moved to barbell snatches, alternating between left and right foot forward, and eventually, d/b split snatches.

Anything I can help with, let me know.