Tonight we started with a 2 mile run followed by jumprope with
shadowboxing to warmup between rounds. The class was large so they
were split in half. One half did bag work the other did conditioning,
then they switched. For conditioning we did lateral slides with the
partner throwing the medicine ball and doing 5 push-ups every third
post. Also lateral stepping back and forth over a heavybag while
tossing a medicine ball with a partner, the goal being to keep the
medicine ball high enough to see under. The last station was one
person throwing jabs at the other person's head while the had to
catch or slip the jab but constint movement from both. On the bags we
warmed up with 1-2's, then 3 punch combos, then sparring with the
bag. Next we did three jabs with weight on the front foot moving to
our closed side finishing with the lead hook and cross. The next
round weight was on the back foot moving to our open side 3 jabs
finishing with cross, then hook. The last round of techniqual bag
work was jab stepping back, perry lead, reverse.
Then we did endurance bag work with one half the class and
defensive drills with the other half. Bag work consisted of sparring
with the bag for 1 round, 5 punch combos for 1 round, 6 punch combos
for 1 round, and finish with sparring with the bag making sure we got
out og the habit of just throwing 3 punch combos. Defensive work
consisted of ducking the lead hook with a punch to the body during
the duck and roll and finishing with a cross and hook to the head. We
also did a duck and roll of a wide right hook, finishing with a left
uppercut/hook to the body and cross to the head.
To finish class everyone got a heavy bag and we did only jabs
everyone counted off 50 jabs, in total we did 550 jabs. Class ended
with abwork. It was a good class, and great to see people pushing
themselves to finish up strong.