McQue's Training

Yesterday i got in the gym and did pure conditioning. I wasnt feeling the energy after being off due to a cold last week. But i went through the motions and feel better for it today! 

Warm Ups

• Skipping 10 -15 mins

Circuits

Work Capacity 

• 5 push ups (50)
• 10 medball slams (100)
• 10 burpees (100)
• 20 star jumps (200)

Every second minute for 20 minutes (10 rounds) no break between exercises start the routine every 2 minutes 

Kettle Bell 12.5 kg

one minute on each

• Two handed swings
• Half snatch
• Clean and press
• Figure of 8 through legs
• rest

Just repeated 3 times today 

Finishers 

• x 2 20kg vipr’s attached straps pull running backwards x 1 length , drag sprinting forwards 1 length

3 x 3 minute rounds (KILLER) 

Core

• V-ups 10kg 8x4
• Twists 10 kg 10 x 4
• Chinnies 20 x 4
• Side Bends 25kg each side 20 x 3

And that was it i did some more skipping . last couple days iv taken it easy but i must remember good quality core work and flexibility at the end of sessions and not neglect it! 

Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

• 5 push ups (total 50)
• 10 medball slams (total 100)
• 10 burpees  (total 100)
• 20 star jumps (total 200)

Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working! 

Kettle Bell Circuit

using a 16.5 kg kettle bell 

1 minute on each of

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

rest one minute i repeated circuit 4 times.

” Sled Drags”

Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive. 

The gym i use have these weighted rubber tubes called Vipr’s. 

I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards! 

I did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….i then got told off for making too much noise!!! 

That was pretty much it for the conditioning aspect! 

Some more skipping before going onto ab work

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

I also made sure today i had a goood flexibility and foam roll!

If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!

Right i was back on it yesterday! Its been a good couple of weeks of sloppy workouts and not great with my food intake! In the grand scheme of things im still in shape! Iv been working crazy hours and was religiously trying to keep to the training schedule. I think it just wore me out! Im feeling ready and motivated again and iv got a bit more free time coming up and reasonable hours at work!

Im sure it will get to the point where im working alot again or life gets in the way but i think the trick is going to be to drop down the training schedule and just keep ticking over. I also havent made a 4 week plan ect , i know in my head now what i need to do and im just going to play it by ear!

Anyway enough crap lets go!

Warm Up

• Skipping 10 mins

Work Capacity Circuit

For 20 minutes , on every second minute complete

• 5 Push Ups
• 10 Medball Slams
• 15 Burpees
• 20 Star Jumps

No break between exercises, you rest once all reps completed until the next 2nd minute for example you start the routine at 2 mins it takes you until 3.15 mins to complete you get to rest 45 seconds until the 4th minute! By the end of the 20 mins your talking 50 push ups 100 med ball slams 150 burpees 20 star jumps. This is pure hell but i cant recommend this circuit enough builds serious fitness and work capacity even if you you drop the burpees to 10 per round its a serious challenge!

Main Circuit

1 minute on each exercise 1 minute rest at the end repeated 4 times

• Box Step Ups holdng 1kg dumbbells
• Kettle Bells 16kg Swings
• Weighted Squat walk 12kg
• Vipr Clean And press from Floor 20kg
• Rest 1 minute

And the rest

• Skipping 20 seconds max effort/20 sec off for 3 mins 20
• Chin ups 8x4
• Balance Push Ups Feet on fit ball 8x4

Core Work Out

Done as circuit repeated 4 times

• The Flag x5
• 10 Kg V-ups x10
• 10kg Twists x 15
• Chinnies x20

And that was my workout for the day! Very enjoyable which shows the mentality has changed for the better as this time last week that isnt how i was feeling!! 

So its back to it , good workouts and clean living! ….. well its my birthday on Saturday so a couple of beers might be in order after the gym!!

What a lovely evening to get punched in the face. Gotta love that boxin feeling!

When i got out of work this afternoon i was (still am) knackered! But got my workout in and considering how tired i was im pretty pleased!

Warm Up 

• Skipping 10 Mins

GPP Workout 10 mins

30 seconds each exercise

• Burpees
• Star Jumps
• Skipping (max effort)
• Bodyweight Squats

repeat 5 times (10 Mins)

Main Circuit

• 1 Minute Sledge Hammer Med Ball Slams (medball slams using a sledge hammer movement)
• 1 Minute Kettle Bell Clean and Press 12.5kg (1 arm 30 seconds then swap)
• 1 Minute Squat Walk 12kg Vipr on back
• 1 Minute Box Jumps 
• 1 Minute Rest

repeated 4 times (20 Mins)

Chin Ups 12 x 3, 10 x 1 (46)

Bench Press 20 Kg 40,30,20,10 

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Side Bends 28kg x 6 each side
• Chinnies x 20

Repeat 3 times

Finish with 1 plank hold for 1 minute

Yesterday i wanted to get in a quality day of conditioning work before having a day or 2 off (depending how i feel). Well i achieved that i worked very hard even if i do say so myself.

• Skipping 10 mins
• GPP Work Out 10 mins (30 seconds burpees,30 seconds dumbbell punches, 30 seconds squats, 30 seconds star jumps, non stop for 10 mins) 

Circuit Training

Each exercise 1 minute repeated circuit 5 times

• Med Ball Slams 4kg
• Kettle Bell 8kg Clean and press
• Bosun Ball Push Ups (alternating hands)
• High Box Jumps
• Vipr Lateral Runs
• Rest 1 minute

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

repeated 3 times

• Versa Climber for 10 mins - Just went as hard as possible for 10 mins beat the setting i had it on by alot and got well over 1000m. Might start recording the amount of meters i get in 10 mins regularly. 
• Skipping 5 mins - To finish off todays conditioning i just went as hard as possible for 5 minutes 

Finished with Chin Ups 10 x 4 

Plank Hold for 1 minute

Tonight was awesome. I went hell for leather straight away and started fading before the half way mark! It took alot of mental focus to come back and i eventually got my second wind after thinking i was going to throw up! Really good and still buzzing from it!

Unfortunately its the last bootcamp for the forseeable :-( i can do the same stuff and i train as hard as i can but theres nothing like having someone else pushing you to your limit, with the best intentions in the world you cant push yourself to breaking point! For me having someone pushing me and showing them they can’t break me gets me that extra % 1 and thats all the difference! 

Im going to roughly write up what bootcamp involved tonight as i dont normally but its the last one so id like people to know what it involves. Its nothing magical its just like i said the environment that pushes you that bit harder!

All OF IT IS NON-STOP NO BREAKS!!! 

• 15 mins skipping (just me personally i like to start warmed up)
• Running round the hall up to 10 mins , increasing speeds , changing direction, touching hands to floor, sideways backwards ect ect
• Body weight instructions tonight are shouted out randomly whilst running
• PUSH UPS 10,9,8,7,6,5, ect ect
• Squats 20,15,10,5,
• Squat Thrusts 20,15,10,5
• Sit Ups 15,10„9,8, ect ect
• More running changing directions , sprints
• Running and jumping over 3 gymnastic boxes of increasing heights ( several times)
• The Circuit Time everyone finds a stations and completes the usual and unusual exercises for unknown amount of time until trainer shouts change!
• Trainer calls you over randomly to complete even more intense exercises one on one (eg tuck jumps holding 8kg medball)
• Whatever else pops into the trainers head!
• More Running And sprints 
• Finish with cool down stretches

It changes week to week and its a great class i cant wait until its back and will endeavour to keep the same intensity in my workouts!

Im determined to get back to boxing tomorrow so its another time of the week ill be being pushed to my limits! I really want to use my training for a purpose and that means a fight! Its just work getting in the way. Im a strong believer in you can play football , rugby ect…. YOU CAN’T play at boxing. So if i cant train multiple times a week and give it my all then i wont step into the ring for the hell of it! 

Anyway sorry for the lengthy post 

Adios 

Right really felt alot better today. Works been busy so takes your mind of things. So mentally felt a bit more focused and wasnt thinking about lot of shit that should be in the past! Unfortunately thats just changed as i got through the door and forced to face it again! But thats another story and after my workout so the training was good!

• Skip 10 mins
• Row 3x3 minute rounds 1 minute rest
• Treadmill Intervals 12 mins 1 minute sprint 1 minute rest
• Push Ups Decline 20 x 4
• Chin Ups 10 x4

Core

• The Flag x 5
• V-Ups x 10
• Side Bends (22kg) 8 each side
• Chinnies x 20

repeat circuit 4 times

And that was it felt great afterwards up until now! Owel never mind just need to be working and training! No time to think!

Yesterday i wanted to just do some conditioning to end my workout week. I planned to take it easy but i got dragged into a circuit at the end of my already knackered workout. Feel good for it though this morning and after a rest today will be really up for bootcamp tomorrow!!

Anyway yesterday..

• 10 mins rowing (2300 something meters)
• 20 Mins bike
• 40 chin ups
• Core work - the flag 5, v ups 10, twists 15, chinnies 15 as circuit X 2
• Push Ups Decline 15 x 2

at this point i was thinking of doing some more core work and push ups. i managed to get roped into a circuit training class for work as it was an open day so i couldnt really refuse! It was pretty good! I enjoyed it and might do the same circuit myself sometimes

• 1 min Vipr Thread the needle
• 1 min lateral vipr runs
• 1 Min vipr curl and press on aerobic step up
• 1 min ladder drills
• 1 min lateral squat jumps with vipr on back
• 1 min rest

we just did it twice but after my workout i was goosed! Was told i need to work on bending my knees more by the trainers so going to work on this. However i do have my reasons why i wasn’t and it probably looked like i was trying to get out of it. But no excuses i will work on it but i do know my legs are strong and i can do it no problems when fresh. But all good experience!