Rick's Blog

Play day at the dojo.

Grab your partner and let them try to manoeuvre out, as you take advantage of any mistakes or flow out of anything they try to do to you as the person grabbing.

Then:

45 seconds head press with chair
45 seconds table top transitions
45 seconds one leg squats (45 second on both legs)

45 seconds rest.

Monday we did 5 rounds so today we had to go for 5 rounds too BUT at the end of 5 rounds I felt like I could do another one – IF you CAN do more, you MUST do more.

So we did 6 rounds tonight.

God is it only Tuesday!

Intu-Flow
FlowFit I Level 2 15 minutes

Intu-Flow
Grappler’s Toolbox Reborn work
Ground Grappling

Then:

45 seconds head press with chair
45 seconds table top transitions
45 seconds one leg squats (45 seconds on each leg)

45 seconds rest

5 reps.

I was only going to do 4 reps cutting the rest from 1 minute to 45 seconds but at the end of 4 I just was not tired enough so added a rep.

This is from “Bodyweight Exercise Revolution” by Adam Steer and Ryan Murdoch.

This was a real nice recovery day of Intu-Flow and ground movement and different bodyweight work for loosening.

A nice Intu-Flow

A very light FlowFit level 2 15 minutes as I worked with Tony. He has been watching his DVD and I had some insights on how to get to that 15 minute level over time.

Then he and I ran through a loose striking progression (yes I will be taping this too at some point.)

Friday a rest day

Striking with the kids after a bunch of body weight exercises.

Adults: Striking and striking on the ground.

Then:
Head press (chair support) 45 seconds
Table top transitions 45 second
One leg squats (chair support) 45 second each leg
1 minute rest
4 repetitions

Intu-Flow
Dissection of Kata application
Then:

10 Quad squats
10 spinal rocks
10 leg swoops
10 squat leaps

1 minute rest

4 reps

Not much time down at the gym – worked late again.

BUT I did 15 minutes of Intu-Flow and 15 minute Level 2 of FlowFit 1.

A nice night of intu-Flow, foundation conditioning, some flow into knife fighting and knife defence and then:

Head press (chair support) 45 seconds
Table top transitions 45 second
One leg squats (chair support) 45 second each leg

1 minute rest

4 repetitions