July 29, 2014
Mon 2014-07-28
Recovery-Rest and Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Tue 2014-07-29
Strength-FULL BODY 32min Level 2: 
5min Aerobic Endurance run warm-up
3 x [30 Jumping Jacks/ 8 Crawl Out Push-Ups/ 30s Recovery]
3 x [20 Reverse Planks/ 12each leg Lunges/ 20 Jump Lunges/ 60s Recovery
2 x [30s Burps/ 45s Planks/ 60s Recovery]
3 x [20each leg Starters/ 20 Jump Lunges/ 60s Recovery]
2 x [30s Prone Crossovers/ 45s Planks/ 60s Recovery]
2 x [12 Burpees/ 12 Push-Ups/ 60s Recovery]
Wed 2014-07-30
Run-Tempo 35min: 
1 x [35min Tempo Run]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Thu 2014-07-31
Strength-FULL BODY 40min Level 2: 
5min Aerobic Endurance run warm-up
3 x [15 Triceps Push-Ups/ 15(each leg) Starters/ 60s Recovery]
3 x [10 Dive Bomber Push-Ups/ 10(each leg) Reverse Planks/ 60s Recovery]
3 x [10 Hand Clap Push-Ups/ 10(each leg) Jump Lunges/ 60s Recovery
2 x [20 Burpees/ 90s Recovery]
Thu 2014-07-31
Velvet Gloves Thursday Round @ 7:45pm: 
Thursday night round @ 7:45pm at Clay Health & Fitness. 
Fri 2014-08-01
Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]: 
3 x [20 Plank2Push-Ups/ 20 SpidermanPlanks/ 60s Recovery]
3 x [20 Knee Hug Crunches/ 100 Flutter Kicks/ 60s Recovery]
3 x [20 (forward) Prone Arm Circles/ 20 (reverse) Prone Arm Circles/ 20 Prone Crossovers/ 90s Recovery] 
1 x AMAP* Standard Push-Ups
*AMRAP is ‘As Many Reps As Possible’

Sat 2014-08-02
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]: 
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*
-Finish allotted time with Aerobic Endurance running
*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!
*During the rest interval maintain a steady walking pace. 
The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 
Sun 2014-08-03

Strength-FREE DAY: 
Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

Mon 2014-07-28

Recovery-Rest and Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Tue 2014-07-29

Strength-FULL BODY 32min Level 2: 

  • 5min Aerobic Endurance run warm-up

Wed 2014-07-30

Run-Tempo 35min: 

  • 1 x [35min Tempo Run]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Thu 2014-07-31

Strength-FULL BODY 40min Level 2: 

Thu 2014-07-31

Velvet Gloves Thursday Round @ 7:45pm: 

Thursday night round @ 7:45pm at Clay Health & Fitness. 

Fri 2014-08-01

Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]: 

*AMRAP is ‘As Many Reps As Possible’

Sat 2014-08-02

Run-10min AerobicEndurance & Drills: 

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]: 

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Sun 2014-08-03

Strength-FREE DAY: 

Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

July 26, 2014

outofficial said: We just wanted to let you know that Out magazine posted our story and portfolio of the boxing class. You can reblog on Tumblr: outofficial. tumblr. com/post/91251262519/in-the-ring-with-the-velveteers-the-heavy-hitters or find the story at Out: bit. ly/1oH7jZs All the best, —TeamOut

Thanks so much! Great story and beautiful pics.  - Velvet Gloves Team

July 21, 2014
Today’s Round (weekly) is all about Push-Ups! 
Mon 2014-07-21
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tue 2014-07-22
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-Fartlek 1min surge every 6min: 
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (75) 15min Level 1: 
3 x [25reps Standard Pushups]
You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Wed 2014-07-23
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thu 2014-07-24
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-Fartlek 1min surge every 6min: 
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (75) 15min Level 1: 
3 x [25reps Standard Pushups]
You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Fri 2014-07-25
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sat 2014-07-26
Velvet Gloves Boxing @ 3pm Clay Fitness & Health: 
Velvet Gloves Boxing @ 3pm Clay Fitness & Health

Sun 2014-07-27
Rest & Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Today’s Round (weekly) is all about Push-Ups! 

Mon 2014-07-21

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tue 2014-07-22

Run-10min AerobicEndurance & Drills: 

Run-Fartlek 1min surge every 6min: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (75) 15min Level 1: 

You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Wed 2014-07-23

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thu 2014-07-24

Run-10min AerobicEndurance & Drills: 

Run-Fartlek 1min surge every 6min: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (75) 15min Level 1: 

You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Fri 2014-07-25

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sat 2014-07-26

Velvet Gloves Boxing @ 3pm Clay Fitness & Health: 

Velvet Gloves Boxing @ 3pm Clay Fitness & Health

Sun 2014-07-27

Rest & Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

July 7, 2014
Monday

Run-Tempo 45min
-1x [45min Tempo]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Aerobic Endurance  (9-11) Very light to fairly light
Intense Aerobic (Tempo) (12-14) Somewhat hard
Threshold  (15) Hard
Lactate Tolerance  (16) Very hard
V02 Max (17-18) Very, very hard
Maximal Speed (19-20) All out

Strength-Push and Core 25min
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Tuesday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Wednesday

Run-Endurance 45min
-1x [45min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-Push and Core 25min
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Thursday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Friday

Strength-Rest & Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Velvet Gloves 3pm Clay Health & Fitness
Next class is Saturday, July 12th at 3PM. Get ready to bounce. 
http://velvetgloves.setster.com/

Sunday

FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Monday

Run-Tempo 45min

-1x [45min Tempo]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery (6-8) Very, very light

Aerobic Endurance (9-11) Very light to fairly light

Intense Aerobic (Tempo) (12-14) Somewhat hard

Threshold (15) Hard

Lactate Tolerance (16) Very hard

V02 Max (17-18) Very, very hard

Maximal Speed (19-20) All out

Strength-Push and Core 25min

Tuesday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Wednesday

Run-Endurance 45min

-1x [45min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-Push and Core 25min

Thursday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Friday

Strength-Rest & Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Velvet Gloves 3pm Clay Health & Fitness

Next class is Saturday, July 12th at 3PM. Get ready to bounce. 

http://velvetgloves.setster.com/

Sunday

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 30, 2014
Monday
Run-Fartlek 1min surge every 6min: 
Run-10min AerobicEndurance & Drills: Warm-up
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Tuesday
Strength-Push and Core 25min: 
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]
Strength-PUSH-UPS (150) 25min Level 1: 
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday
Strength-FULL BODY 45min: 
5min Endurance Run or 5min easy Jumprope warm-up 
2 x [20 CherryPickers/ 40 Jumping Jacks/ 10 Push-Ups/ 60s Recovery]
2 x [20 Burps/ 20 Air Squats/ 20 Atlas Twist Walking Lunges/ 60s Recovery]
2 x [10 Inch Worm Push-Ups/ 1min Planks/ 20 Prone Cross-overs/ 60s Recovery]
2 x [10-20 Body-Weight Dips/ 80-100 Flutter Kicks/ 20 Reverse Planks/ 60s Recovery]
5min Endurance Run or 5min easy Jumprope warm-down 
Thursday
Run-Fartlek 1min surge every 6min: 
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Friday
Strength-Rest & Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Saturday
Run-Endurance 35min: 
-1x [35min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-CORE w/ Climbers and Burps: 
3 x [30 Prone Supermans/ 40 Burps/ 60s Recovery]
3 x [20 10each side Alternating Prone Supermans/ 40 Mountain Climbers/ 60s Recovery]
Sunday 
FREE DAY: 
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Monday

Run-Fartlek 1min surge every 6min: 

Run-10min AerobicEndurance & Drills: Warm-up

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Tuesday

Strength-Push and Core 25min: 

Strength-PUSH-UPS (150) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday

Strength-FULL BODY 45min: 

  • 5min Endurance Run or 5min easy Jumprope warm-up 
  • 5min Endurance Run or 5min easy Jumprope warm-down 

Thursday

Run-Fartlek 1min surge every 6min: 

Run-10min AerobicEndurance & Drills: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Friday

Strength-Rest & Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Run-Endurance 35min: 

-1x [35min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-CORE w/ Climbers and Burps: 

Sunday 

FREE DAY: 

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 23, 2014
Today’s Round (Weekly)
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Monday:
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:
JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 15min
4 x [20 10each side Planks with alternating front arm raises/ 30 Burps/ 60s Recovery]

Wednesday:
Strength-FULL BODY 45min Level 3
5min Aerobic Endurance run warm-up
3 x [15 (each leg) Bulgarian Split Squats/ 15 Pike Push-Ups/ 90s Recovery]
3 x [15 Pop-Ups/ 15 Overhead Squat Jumps/ 90s Recovery]
3 x [12 (each leg) King Deadlifts/ 20 Burpees/ 90s Recovery]
3 x [12 Bodyweight Dips/ 12 Push-Offs/ 45s Recovery]

Thursday:
Strength-Rest & Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday:
Run-Endurance 45min
-1x [45min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday:
Velvet Gloves Pride Round
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Sunday:
FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, enjoy. 

Today’s Round (Weekly)

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Monday:

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 15min

Wednesday:

Strength-FULL BODY 45min Level 3

  • 5min Aerobic Endurance run warm-up
  • 3 x [12 Bodyweight Dips/ 12 Push-Offs/ 45s Recovery]

Thursday:

Strength-Rest & Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday:

Run-Endurance 45min

-1x [45min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday:

Velvet Gloves Pride Round

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Sunday:

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, enjoy. 

June 22, 2014
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

5:25pm  |   URL: http://tmblr.co/ZTkjSo1JRutx4
Filed under: pride 
June 15, 2014
Today’s Round (Weekly)
Monday:

Run-Fartlek 1min surge every 6min
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

Jumprope-1x40min [2minRope/1minBenchPush-Ups/30sBoxJumps/1minRecovery]
1 x 40min [2min Rope/ 1min Bench Push-Ups/ 30s Box Jumps/ 1min Recovery]  
Each 2min Rope section should include any crosses, double-unders, side straddles or other tricks you know. 

For each 1min of Bench Push-Ups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 20min
4 x [1min Plank/ 30s recovery/ 45s Side Plank/ 30s recovery/ 45s Side Plank/ 30s Recovery]     
2 x [20 Spider Man Push-Ups/ 1min Recovery] 

Wednesday:

Strength-LEGS 45min Level 2

3 x [20 Squat Jacks/ 20(each leg) Lunges / 90s Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20(each leg) Jump Lunges/ 10 Push-Offs/ 20(each leg) Starters / 2min Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20 Reverse Planks/ 10 Push-Offs/ 20 Overhead Squats (fast tempo)/ 2min Recovery]

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thursday:
Velvet Gloves Gentlemen’s Boxing Thursday Round: 7:45pm at Clay Fitness & Spa. 
http://velvetgloves.setster.com/

Friday:
Bike-Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday:
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday:
FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Today’s Round (Weekly)

Monday:

Run-Fartlek 1min surge every 6min

Warmup

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

Jumprope-1x40min [2minRope/1minBenchPush-Ups/30sBoxJumps/1minRecovery]

Each 2min Rope section should include any crosses, double-unders, side straddles or other tricks you know. 

For each 1min of Bench Push-Ups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 20min

Wednesday:

Strength-LEGS 45min Level 2

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thursday:

Velvet Gloves Gentlemen’s Boxing Thursday Round: 7:45pm at Clay Fitness & Spa. 

http://velvetgloves.setster.com/

Friday:

Bike-Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday:

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday:

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 8, 2014
Today’s Round (weekly)
Monday
Run-Tempo 50min
-1x [50min Tempo]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Tuesday
JumpRope-1x30min [3minRope/1minRecovery]
-1x30min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday 
Strength-LEGS 45min Level 2
3 x [1min Wall Sit/ 15(each leg) Starters]
1 x [20 Knee Hug Crunches]
3 x [1min Wall Sit/ 15(each leg) Weighted Lunges]
1 x [20 Knee Hug Crunches]
3 x [20 Burpees]
Thursday
Bike-Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Friday
JumpRope-1x30min [3minRope/1minRecovery]
-1x30min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday
VELVET GLOVES GENTLEMAN’S BOXING ROUND 13, 3PM CLAY HEALTH CLUB & SPA
Sunday
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*
-Finish allotted time with Aerobic Endurance running
*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!
*During the rest interval maintain a steady walking pace. 
The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Today’s Round (weekly)

Monday

Run-Tempo 50min

-1x [50min Tempo]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Tuesday

JumpRope-1x30min [3minRope/1minRecovery]

-1x30min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday 

Strength-LEGS 45min Level 2

Thursday

Bike-Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday

JumpRope-1x30min [3minRope/1minRecovery]

-1x30min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday

VELVET GLOVES GENTLEMAN’S BOXING ROUND 13, 3PM CLAY HEALTH CLUB & SPA

Sunday

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

June 2, 2014

Velvet Gloves Gentleman’s Boxing, photo cred. Cruz Caldera

June 2, 2014
Photo cred. Cruz Caldera

Today’s Round features the entire training week for the week of June 2. Do your best to put the time in guys. JUMP ROPES everyone!!
Monday 
1 x [35min Tempo Run]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Tuesday 
JumpRope-1x20min [3minRope/ 1minRecovery]
 1 x 20min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday
Strength-LEGS 45min Level 2
3 x [20 Squat Jacks/ 20(each leg) Lunges / 90s Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20(each leg) Jump Lunges/ 10 Push-Offs/ 20(each leg) Starters / 2min Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20 Reverse Planks/ 10 Push-Offs/ 20 Overhead Squats (fast tempo)/ 2min Recovery]
Thursday
Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Friday
JumpRope-1x20min [3minRope/ 1minRecovery]
 1 x 20min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Saturday
Run-Fartlek 1min surge every 6min
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Sunday
FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Photo cred. Cruz Caldera

Today’s Round features the entire training week for the week of June 2. Do your best to put the time in guys. JUMP ROPES everyone!!

Monday 

  • 1 x [35min Tempo Run]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Tuesday 

JumpRope-1x20min [3minRope/ 1minRecovery]

  • 1 x 20min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday

Strength-LEGS 45min Level 2

Thursday

Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday

JumpRope-1x20min [3minRope/ 1minRecovery]

  • 1 x 20min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday

Run-Fartlek 1min surge every 6min

Warmup

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 1, 2014
Photo cred. Cruz Caldera

Today’s Round: conditioning, get out and enjoy the weather with this, 
Run-Fartlek 1min surge every 6min

Warmup

2 x [20s each leg Standing Leg Swings (forward)]

2 x [20s each leg Leg Cadence Drill]


8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.




45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Photo cred. Cruz Caldera

Today’s Round: conditioning, get out and enjoy the weather with this, 

Run-Fartlek 1min surge every 6min
Warmup
  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

May 30, 2014
Today’s Round: REST for Saturday’s session at Clay Health Club & Spa. Saturday’s class is focused on #shoulders and #conditioning and we will be working the #jab! 

#training #fitness #boxing #healthy #health #gym #gay #lgbt #lovethegloves #fashion #instagood #picoftheday #boxingfitness #gayfit #work #cardio #running  (at CLAY Health Club + Spa)

Today’s Round: REST for Saturday’s session at Clay Health Club & Spa. Saturday’s class is focused on #shoulders and #conditioning and we will be working the #jab!

#training #fitness #boxing #healthy #health #gym #gay #lgbt #lovethegloves #fashion #instagood #picoftheday #boxingfitness #gayfit #work #cardio #running (at CLAY Health Club + Spa)

May 29, 2014
Today’s Round is core and conditioning. Can you hold a plank for 5min? Well today’s workout will get you in the running for being able to plank for 5min within the next few weeks. 
JumpRope- 20min 
1 x 20min [2min Rope/1min Plank/30s Recovery]*practice your footwork while skipping during the 2min portions


Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]

3 x [20 Plank2Push-Ups/ 20 SpidermanPlanks/ 60s Recovery]

3 x [20 Knee Hug Crunches/ 100 Flutter Kicks/ 60s Recovery]
3 x [20 (forward) Prone Arm Circles/ 20 (reverse) Prone Arm Circles/ 20 Prone Crossovers/ 90s Recovery] 

1 x AMAP* Standard Push-Ups

Today’s Round is core and conditioning. Can you hold a plank for 5min? Well today’s workout will get you in the running for being able to plank for 5min within the next few weeks. 

JumpRope- 20min 

1 x 20min [2min Rope/1min Plank/30s Recovery]

*practice your footwork while skipping during the 2min portions
Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]

May 28, 2014
"CHAMPION OF THE WORLD" by Maya Angelou

"Champion of the World"
by Maya Angelou

(from) I Know Why the Caged Bird Sings

The last inch of space was filled, yet people continued to wedge themselves along the walls of the Store. Uncle Willie had turned the radio up to its last notch so that youngsters on the porch wouldn’t miss a word. Women sat on kitchen chairs, dining-room chairs, stools, and upturned wooden boxes. Small children and babies perched on every lap available and men leaned on the shelves or on each other.

The apprehensive mood was shot through with shafts of gaiety, as a black sky is streaked with lightning.

“I ain’t worried ‘bout this fight. Joe’s gonna whip that cracker like it’s open season.”

“He gone whip him till that white boy call him Momma.”

At last the talking finished and the string-along songs about razor blades were over and the fight began.

“A quick jab to the head.” In the Store the crowd grunted. “A left to the head and a right and another left.” One of the listeners cackled like a hen and was quieted.

“They’re in a clinch, Louis is trying to fight his way out.”

Some bitter comedian on the porch said, “That white man don’t mind hugging that n_____ now, I betcha.”

“The referee is moving in to break them up, but Louis finally pushed the contender away and it’s an uppercut to the chin. The contender is hanging on, now he’s backing away. Louis catches him with a short left to the jaw.”

A tide of murmuring assent poured out the door and into the yard.

“Another left and another left. Louis is saving that mighty right …” The mutter in the store had grown into a baby roar and it was pierced by the clang of a bell and the announcer’s “That’s the bell for round three, ladies and gentlemen.”


As I pushed my way into the Store I wondered if the announcer gave any thought to the fact that he was addressing as “ladies and gentlemen” all the Negroes around the world who sat sweating and praying, glued to their “Master’s voice.”

There were only a few calls for RC Colas, Dr Peppers, and Hires root beer. The real festivities would begin after the fight. Then even the old Christian ladies who taught their children and tried themselves to practice turning the other cheek would buy soft drinks, and if the Brown Bomber’s victory was a particularly bloody one they would order peanut patties and Baby Ruths also.

Bailey and I laid the coins on top of the cash register. Uncle Willie didn’t allow us to ring up sales during a fight. It was too noisy and might shake up the atmosphere. When the gong rang for the next round we pushed through the near-sacred quiet to the herd of children outside.

“He’s got Louis against the ropes and now it’s a left to the body and a right to the ribs. Another right to the body, it looks like it was low … Yes, ladies and gentlemen, the referee is signaling but the contender keeps raining the blows on Louis. It’s another to the body, and it looks like Louis is going down.”

My race groaned. It was our people falling. It was another lynching, yet another Black man hanging on a tree. One more woman ambushed and raped. A Black boy whipped and maimed. It was hounds on the trail of a man running through slimy swamps. It was a white woman slapping her maid for being forgetful.

The men in the Store stood away from the walls and at attention. Women greedily clutched the babes on their laps while on the porch the shufflings and smiles, flirtings and pinchings of a few minutes before were gone. This might be the end of the world. If Joe lost we were back in slavery and beyond help. It would all be true; the accusations that we were lower types of human beings. Only a little higher than apes. True that we were stupid and ugly and lazy and dirty and unlucky and worst of all, that God himself hated us and ordained us to be hewers of wood and drawers of water, forever and ever, world without end.

We didn’t breathe. We didn’t hope. We waited.

“He’s off the ropes, ladies and gentlemen. He’s moving towards the corner of the ring.” There was no time to be relieved. The worst might still happen.

“And now it looks like Joe is mad. He’s caught Carnera with a left hook to the head and a right to the head. It’s a left jab to the body and another left to the head. There’s a left cross and a right to the head. The contender’s right eye is bleeding and he can’t seem to keep his block up. Louis is penetrating every block. The referee is moving in, but Louis sends a left to the body and it’s an uppercut to the chin and the contender is dropping. He’s on the canvas, ladies and gentlemen.”

Babies slid to the floor as women stood up and men leaned toward the radio.

“His master’s voice,” accompanied by a picture of a little dog listening to a phonograph, was a familiar advertising slogan. (The picture still appears on some RCA recordings.)
“Here’s the referee. He’s counting. One, two, three, four, five, six, seven … Is the contender trying to get up again?”

All the men in the store shouted, “NO.”

“—eight, nine, ten.” There were a few sounds from the audience, but they seemed to be holding themselves in against tremendous pressure.

“The fight is all over, ladies and gentlemen. Let’s get the microphone over to the referee … Here he is. He’s got the Brown Bomber’s hand, he’s holding it up … Here he is …”

Then the voice, husky and familiar, came to wash over us—“The winnah, and still heavyweight champion of the world … Joe Louis.”

Champion of the world. A Black boy. Some Black mother’s son. He was the strongest man in the world. People drank Coca-Colas like ambrosia and ate candy bars like Christmas. Some of the men went behind the Store and poured white lightning in their soft-drink bottles, and a few of the bigger boys followed them. Those who were not chased away came back blowing their breath in front of of themselves like proud smokers.

It would take an hour or more before the people would leave the Store and head for home. Those who lived too far had made arrangements to stay in town. It wouldn’t be fit for a Black man and his family to be caught on a lonely country road on a night when Joe Louis had proved that we were the strongest people in the world.




Kennedy, X.L. and Dorothy M. Kennedy. The Bedford Reader, Tenth Edition. Boston:
Bedford/St. Martin’s, 2003. 93-97.
velvetglovesnyc@gmail.com Sign out
View in: Mobile | Desktop
©2014 Google

Liked posts on Tumblr: More liked posts »