Boot Camp

Whitehead wallops Haumono

FORMER rugby league destroyer Solomon Haumono has suffered his first professional boxing defeat, losing on points to amateur veteran Justin Whitehead at Docklands, Melbourne.
Haumono (16-0-1,14KOs ) went down by scores of 96-95, 97-95 and 95-94.
Whitehead (4-0, 2 KOs), won a bronze medal at the 1998 Commonwealth Games, losing to Sydney Olympic gold medallist Audley harrison in their semi-final.
In the main event world super middleweight title challenger Sam "King"Soliman (35-11,13KOs) scored a seventh round knockout over Thailands Sintung Kietbusaba (11-6,10KOs).

(warm up) Block run(3km) = 11.56

3 sets of 10 x 100m sprints for time 3 minutes rest between sets

1) 7.14 minutes
2) 6.16 minutes
3) 5.15 minutes

Total= 16.48 minutes

For time:100 reps of "Chest to Overhead" (M:40kg/W:30kg)(may be press, push press or push jerk)Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is lowered from the chest to "hang" position. Penalty swings must be completed before picking the bar up again.10 min time limit" (M:40kg/W:30kg)(may be press, push press or push jerk)Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is lowered from the chest to "hang" position. Penalty swings must be completed before picking the bar up again.10 min time limit

Scott = 50 in 10 minutes
Sean = 57 in 10 minutes

the block run (3km)
Sean=17.20 minutes

Danny Green’s Toughest Challenge

By James Walden:

Meet Julio Cesar Dominguez, the unknown Argentinean fighter standing between Australia’s own Danny “Green Machine” Green, and a multi-million dollar boxing showdown with all time great Roy Jones Junior.On August 15, Danny Green will enter the ring a six to one favorite to beat the thirty two year old Dominguez for the vacant IBO cruiserweight world title, and set up a possible October bout, bringing to Australia the six-time world champion in what may prove to be the country’s biggest bout since the legendary Jack Johnson pummeled Tommy Burns for the heavyweight championship of the world over one hundred years earlier.Yet at thirty 36 years of age, Green’s biggest challenge could prove to be staying focused on an opponent, who on paper, seems groomed for his come forward swinging style. From Lennox Lewis vs. Hasim Rahman, Muhammad Ali vs. Ken Norton, to Australia’s own Jeff Harding vs. Dennis Andries, the history of boxing is abundant with world champion fighters falling at the hands of unknowns they failed to focus on in stepping stone fights. With the promise of millions of dollars and a place in boxing history, Green could be setting himself up for failure if he focuses his sights too firmly on Jones Junior.Dominguez, a head first puncher, with a record of twenty wins, four losses, and one draw, has fought only twice outside of his home town, losing both fights by knockout. However, with both fighters moving up to the cruiserweight limit of 200lbs, Green will be fighting 15 to 25lbs heavier than his 2006 showdown with Anthony Mundine.
After ending a sixteen month “retirement” with an impressive second round destruction of Anthony Van Niekerk in April, victory over Dominguez would see the Perth born slugger match Anthony Mundine’s boastful record of a three-time world champion in two separate weight divisions, and possibly set up a rematch of Australia’s richest bout in boxing history.In contrast, a defeat by the unranked Dominguez could cancel out a potential Jones Junior showdown, and would likely see the end of an exciting twenty nine fight career. Green, who has never been stopped throughout his entire career, has continued his promotional responsibilities whilst Dominguez remains silent. And, with the “Green Machine” promising the fight will end via knockout, get ready for early fireworks, and be sure not to blink.

3 x 3km runs for time 5 minute rests between runs

Scott

1- 10.25

2- 11.03

3- 9.59

total =31.27 minutes

TABATA Workout

TABATA is 20 seconds on 10 seconds off for 4 minutes a score is tallied up by the number of reps you do in your 20 seconds on.

Sean
Push ups: 13-11-6-6-6-5-7-6 = 70 reps
Sit ups: 14-17-17-15-14-12-16-17 =122 reps
Burpees: 7-4-5-4-3-3-4-5 = 36 reps
Squats:13-12-12-11-10-11-11-12 =93 reps

Finisher
AMRAP 20 Power Punch Sprints in 3 minutes
Sean =17

Andrew
Sit ups: 10-9-9-9-16-10-9-16 = 88 reps
push ups: 7-9-9-7-8-8-7-6= 60 reps
squats: 24-24-27-22-32-31-30= 190 reps

James
Sit ups: 12-13-12-12-21-9-10-10 = 99 reps
push ups: 17-15-12-15-15-15-13-9= 111reps
Squats: 23-25-27-22-32-28-31-35 =223 reps

Finisher

3 rounds for time
Push ups x10
sit ups x10
Burpees x10
Squats x10

Andrew: 4:22 minutes
James: 4:06 minutes