First was a strength exercise. I held 3 or 5 lbs weights in both hands (the 5lbs were way harder). Then with the weights I extended my arms straight out in front of me and made tiny circles for a minute, then directly switch to regular stance and continually punches for a minute, then back to tiny circles. This can be alternated by any time interval just as long as it hurts and its for at least 3 min. (try the 5lb if you're ambitious).
The one and only Joanna Johnson showed up because Graham invited her to expand her boxing knowledge. We held up a long rope at eye level. The drill involved starting with the rope to your left in starting stance. Then ducking and side stepping under the rope and standing up on the other side. Then while on that side throwing 4 good punches, then repeating in the other direction we did this in 3 min intervals.
Next we moved to the bag, instead of throwing regular punches, Graham had us work on hand speed. So we alternated swinging punches but hitting the bag with our open palms. The point of this drill was getting your hand back to original stance quickly, hitting the bag and off very fast. This teaches a fighter to not push their punches. The point is to swing as if you were swinging through your opponent (the bag) but to hit and bring your hand directly back.
So a great day for technique. Graham promised tomorrow would be a "shit kicker" haha we'll see.
