Speed, speed, speed!!

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk

Richard and John:

Technique work on: Concentration drills, partner drills, hand speed transitions.

WOD: 5 Rounds of:

• 10 Swings left and right


• 10 Round the worlds


• 10 Hand to Hand Speed transitions


• 10 Figure 8s


• 10 partner drill swings

Again, great effort and technical ability shown. A massive improvement in fitness showing too as the boys decided that a finisher with some swings with the 24kg bell was in order!

Graeme:

Lots of work on speed, power and hand eye co-ordination for our Muay Thai fighter Graeme. We are maintaining speed and power so knockouts can come from anywhere at any time regardless of fatigue.

WOD:

• 3 minute round format with 1 minute rest between rounds.


• Random KB drills composed of H2H speed transitions(jabs and crosses)


• Power Bombs(Uppercuts)


• Snatches


• Cleans


• Box steps


• Shuttles

Finisher of Tabata Intervals with the sledgehammer. Watch out for Graeme steaming through the opposition on the Muay Thai circuit soon.