Fri 2/11

Hippity What?
Objective:  Work Capacity

warmup:
1) 3 rounds
4/4x single arm snatch @ 40lbs
8x pushups
12x squats
400 meter run

Training
1) 10 rounds - 1 round every minute on the minute
6x single arm snatch right
6x single arm snatch left
20 meter sandbag carry (10m out-10m back)

2) 10 rounds - 1 round every minute on the minute
30 seconds hippity hops
5x pushup
rest till 1 minute is up then repeat

3) 4 rounds
8x russian twists with barbell - load @ 25#
8x Ankle to bar
50 meter plate pinch carry
HUG mobility

Comments:
On part 1 we are looking for about 20 seconds each round of recovery.  If you find yourself with only 5 seconds rest then drop reps to 4x-5x reps each side or shorten the sandbag carry some.  40 sec work - 20 sec rest

You can do snatches with kettlebells or dumbells, either work.  A kettlebell will flip up and over the hand, inexperienced athletes will find this usually results in a sore wrist from a heavy thud.  Keep the movement fast - use the lower body to initiate the movement then punch up and out over head.  The slower the movement the more dramatic the "thud" will be.  You'll know what I am talking about soon as it happens.

Dumbells are great for new athletes, they don't fly around as much.

I had my fighters shadow box during the second circuit instead of doing the pushups.  This is how we train sport specific.  A fighter has to go at high intensity for short bursts then recover quickly, today we did 30 seconds of hard work followed by 30 seconds of recovery.  There recovery in the ring is not sitting down or putting there hands on their hips.  They have to recover while avoiding getting their head caved in.  About half way through I also had them keep their hands up during the hippity hops, train like you fight.


Check this - Military / MTN athlete in Men's Journal....
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/3