June 4, 2020 Boxing Class

Another day of basement boxing coming your way!

Warmup (20s/10)

Format: (3x through)
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1) Jumping Jacks
* Regular
* Scissor
* Power (squat at the bottom)

2) Squats
* Regular
* Sumo
* Quarter

3) Burpees
* Regular
* With Sprawl
* Reverse

4) Lunges
* Forward
* Reverse
* Lateral

Stamina

Format: (30 seconds of max effort, 5 second break/ each group 4x then move to the next)
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Group #1: (@4mins)
1) Jab/Cross/Jab
2) Cross/Hook/Cross

Group #2 (@4mins)
1) Jab/Jab/Cross
2) Jab/R Uppercut/L Hook

Group #3 (@4mins)
1) Squat hold
2) Duck left/duck right (never fully coming up)

Group #4 (@4mins)
1) Straight punches non-stop
2) Shuffle side to side – touching at each side

Group #5 (@4mins)
1) Jab/Cross/Slip R/Slip L/Jab
2) Jab Cross/Jab/Slip L/Slip R/Cross

Pyramids

Format: (on my count)
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Group #1 (700 punches)
50 Jab
40 Jab/Cross
30 Jab/Cross Jab
20 Jab/Cross/Jab/R Hook
10 Jab/Cross/Jab/R Hook/Cross
20 Jab/Cross/Jab/R Hook
30 Jab/Cross Jab
40 Jab/Cross
50 Jab

Group #2 (700 punches)
50 Cross
40 Cross/L Hook
30 Cross/L Hook/Jab
20 Cross/L Hook/Jab/Jab
10 Cross/L Hook/Jab/Jab/R Uppercut
20 Cross/L Hook/Jab/Jab
30 Cross/L Hook/Jab
40 Cross/L Hook
50 Cross

Bag Workout (Punches/Kicks/Elbows)

Today we are going to get some frustration out on the heavy bag.

Warmup: Three 2 minute rounds of jump rope

2 or 3 minute rounds

  1. Straight Punches
  2. Hooks & Uppercuts
  3. Speed Combinations (fast hands)
  4. Power Combinations (knockout)
  5. Street Fight (punches/kicks/knees/elbows)
  6. Jab/Cross/Jab/R Hook
  7. Jab/Cross/L Hook/BL RH/Cross
  8. Jab/Cross/FL RH/Cross/L Hook/Cross
  9. Jab/Jab/R Hook/L Hook/R Uppercut
  10. Jab/L Hook/Cross/Overhand Right
  11. Jab/Cross/Hook/R Elbow/Jab/Cross
  12. Jab/BL RH/Cross/FL RH

Take a break then:

  1. 50 Jabs
  2. 50 Crosses
  3. 40 Jab/Cross
  4. 30 Jab/Cross/Hook
  5. 20 Jab/Cross/Hook/Uppercut
  6. 10 Jab/Cross/Hook/Uppercut/Cross

Finish strong with:

  1. 25 BL RH
  2. 25 FL RH
  3. 10 BL RH (Low)/10 BL RH (High)
  4. 10 FL RH (Low)/10 FL RH (High)

Today’s Basement Boxing

Another week at our home gyms…another 12 round boxing workout.

Warm up

– 50 jumping jacks
– 40 lunges (alternating)
– 30 squats
– 20 situps
– 10 pushups

The Rounds

  1. Jab/Jab/Cross
  2. Jab/Cross/Left Uppercut/Left Hook
  3. Right Hook/Right Uppercut/Left Hook/Cross
  4. Jab/Jab/Right Hook/Left Hook/Right Uppercut
  5. Step Back/Right Uppercut/Left Hook/Cross/Step Forward/Cross/Hook/Uppercut
  6. Jab/Right Uppercut/Overhand Right/Left Hook
  7. Jab/Cross/Slip/Cross/Right Uppercut
  8. Jab/Overhand Right/Left Hook/Left Hook/Cross
  9. Cross/Left Hook/Jab/Jab/Right Uppercut
  10. Jab/Cross/Jab/Right Hook
  11. Jab/Cross/Hook/Slip/Left Hook/Left Uppercut/Overhand Right
  12. 20s Straight punches/10s off

Bag or no bag – focus on changing the timing and adding in movement whenever possible.

End of Week Boxing Workout

Format: 40 minutes straight (no breaks) in 2 minute increments

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FOCUS: Loose hands (do not make a tight fist/snap punches/relax neck/shoulders)
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1) Jab Only
2) Cross Only
3) Jab/Cross/Left Hook
4) Jab/Cross/Left Hook/ Right Uppercut
5) Straight punches 1 min; Uppercuts 1 min;

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FOCUS: Speed/fast hands
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6) Jab/Jab/Cross/Right Uppercut
7) Jab/Cross/Left Hook/Left Hook/Cross
8) Cross/Left Hook/Cross/Overhand Right
9) Jab/Right Uppercut/Left Hook/Cross
10) Alternate: Straight punches 30s;Uppercuts 30s;

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FOCUS: Move after the combination (try pivoting)
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11) Jab/Cross/Left Hook/Right Elbow/Jab
12) Jab/Left Hook/Cross/Right Uppercut
13) Jab/Right Uppercut/Left Hook/Cross
14) Jab/Left Hook/Right Hook/Cross
15) Straight punches 1 min; Uppercuts 1 min;

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FOCUS: Move with at least one of the punches
===============

16) Jab/Cross/Cross/Jab
17) Jab/Right Hook/Left Hook/Right Uppercut
18) Cross/Cross/Left Hook/Jab/Cross
19) Right Uppercut/Left Hook/Cross/Jab
20) Alternate: Straight punches 30s; Uppercuts 30s;

End strong with:
20 KB swings / 2 burpees
18 KB swings / 4 burpees
16 KB swings / 6 burpees
14 KB swings / 8 burpees
12 KB swings / 10 burpees
10 KB swings / 12 burpees
8 KB swings / 14 burpees
6 KB swings / 16 burpees
4 KB swings / 18 burpees
2 KB swings / 20 burpees

Uncertainty Brings Certainty

I follow the Dalai Lama on Twitter (@DalaiLama) and every once and awhile one of his tweets really hits home. These last few months have been challenging in so many ways. For me – it is a constant struggle between the known, the unknown and the interpretations of everything in between.

Then things get crazy – I read/re-read this to help bring some introspection:

At the end of the day – I may not be able to make you a better person – but I can make myself a better person and that is what I am certainly working on that today.

Today’s Workout: Progressions

Progression workouts are one of my favorite (especially with DVRT sandbags). They require control and flow through multiple movements. Each progression is done for reps and then in between the progressions I through in some core/cardio (20 seconds on 10/seconds off). This: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press = 1 rep.

  1. Progression: burpee/pushup/row each arm/legs jump in/swing weights up to squat/press (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  2. Progression: lunge/curl/press (20) (10 on each leg)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through
  3. Progression: high pull/burpee/clean/squat/press/snatch (20)
    Cardio/core: 20/10 (plank jacks/bicycle/shoulder touch/heal raises) 3x through
  4. Progression: lateral lunge with bicep curl/reverse lunge with lateral raise (20)
    Cardio/core: 20/10 (mt climbers/full situps/inch worms/heal touches) 3x through

2640 Punches – Let’s Go!

It has been a long week – so let’s get going!

Warm Up

Format: 30 seconds on/10 second break (2x through)

  1. Squats (squat/squat/squat pulse)
  2. Skaters
  3. Jumping jacks
  4. Lunge jabs (lunge forward with right leg, touch ground with left hand, after lunging back, throw a jab. Repeat non-stop)
  5. Lung crosses (lunge forward with left leg, touch ground with right hand, after lunging back, throw a jab. Repeat non-stop)

Counted Rounds Up and Down!

Format: Count out loud going through the combinations below (the number = how many reps).

Round 1: (750 punches)

  1. Jab 50
  2. Cross 50
  3. Jab / Cross 40
  4. Jab / Cross / Hook 30
  5. Jab / Cross / Hook / Uppercut 20
  6. Jab / Cross / Hook / Uppercut / Cross 10
  7. Jab / Cross / Hook / Uppercut 20
  8. Jab / Cross / Hook 30
  9. Jab / Cross / 40
  10. Cross 50
  11. Jab 50

Round 2: (760 punches)

  1. Left Hook 50
  2. Right Hook 50
  3. Left Hook / Right Hook 40
  4. Left Hook / Right Hook / Left Uppercut 30
  5. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  6. Left Hook / Right Hook / Left Uppercut / Right Uppercut / Jab / Cross 10
  7. Left Hook / Right Hook / Left Uppercut / Right Uppercut 20
  8. Left Hook / Right Hook / Left Uppercut 30
  9. Left Hook / Right Hook 40
  10. Right Hook 50
  11. Left Hook 50

Round 3: (1130 punches)

  1. Double Jab 25
  2. Double Cross 25
  3. Jab / Cross / Jab / Cross 40
  4. Jab / Cross / Jab / Cross / Left Hook 30
  5. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  6. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut / Cross 10
  7. Jab / Cross / Jab / Cross / Left Hook / Left Uppercut 20
  8. Jab / Cross / Jab / Cross / Left Hook 30
  9. Jab / Cross / Jab / Cross 40
  10. Double Cross 25
  11. Double Jab 25

Learning Something New: Wabi-sabi

I enjoy reading about different cultures but have recently became increasingly interested in how the Japanese view the world. I recently read this – and would highly recommend spending 5 minutes reading an article on “Japan’s unusual way to view the world“.

An excerpt from the article:

The dents and scratches we bear are all reminders of experience, and to erase them would be to ignore the complexities of life. By retaining the imperfect, repairing the broken and learning to find beauty in flaws – rather than in spite of them – Japan’s ability to cope with the natural disasters it so often faces is strengthened.

In this crazy time with so many unknowns and daily changes – perhaps this might help find peace.

Smithsonian Open Access

Medal, George Washington before Boston, 1790, obverse. NU*198284.0002.

Something exciting just happened – The Smithsonian just released “Smithsonian Open Access” which allows you you to download, share, and reuse millions of the Smithsonian’s images—right now, without asking.

Why is that exciting? This includes nearly 3 million 2D and 3D digital items from their existing collections by way of the Smithsonian’s 19 museums, nine research centers, libraries, archives, and the National Zoo.

Within a few moments – you can search for just about anything (my first search was George Washington) and find all sorts of really cool paintings, coins, statues, and any other related object you would expect from the Smithsonian. You then have the option to download it and use it as you would like.Not only is this fun/interesting for someone like me who loves history and would rather search though this than social media – but it is a great tool for kids to be able to look up/use items for their school projects.

A huge thanks to the Smithsonian! Time to check it out: https://www.si.edu/openaccess

2020 Garden

Yesterday we finally had a nice day to get our vegetable garden in order. This year Evan helped me build some support for our sugar snap peas and really enjoyed the process. We got everything prepared, planted, and ready to go for another year of gardening. In other areas of our yard we also have asparagus (already coming up), sun flowers, blackberries, and raspberries growing.

The past few years I have not been able to tend to our gardens as I wanted to because of constantly running to baseball, gymnastics, etc – but this year since we are in the “shelter in place” mode for the next month (at least) – I look forward to making this the best gardening year ever.

We planted sugar snap peas, cherry tomatoes, big boy tomatoes, jalepano peppers, banana peppers, bell peppers, tomatillos, squash, zucchini, beets, and radishes.

I look forward to seeing my kids standing in the backyard snacking on the peas/tomatoes vs. coming in for chips, etc.