Great night at the dojo.
Worked some neat self defence with the kids.
Adults:
Intu-Flow to warm up.
Then on to power generation and movement.
Sanchin breathing with walking.
Then Sanchin walking with someone putting pressure on your knees.
Then Sanchin walking with some one putting pressure into your elbows.
Then Stepping to elbow but you hit the pad at the mid step with foot in the air.
Then short elbow strike.
Then you in a circle of guys with pads and for 30 seconds you go around the circle meeting their short rush with two elbow strikes.
Then you spinning an hitting around the circle with any kind of elbows.
Then you spinning around the circle to hit with anything you can.
Then simple closing the distance with a powerful jab and rear hand.
The purpose of the night was movement with hard connected striking power.
Then:
Tacfit Commando Day 155
Day 15 Mission 3 level 2 Grunt Moderate Intensity
6 (last set of six) Intu-Flow warms up exercises for 60 seconds each
6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.
The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.
6 (last set of six) Yoga Poses for 60 seconds each
2 hours
303 hours 14 minutes