Scary Monsters

Kettlebell press 32KG
15,12,6 each side

yoga ,dynamic and static and PNF stretching , reminising about when i was actually flexible .

then 400

star jumps , swings , mountain climbers , Jump squats , quad press , spinal rocks , bridges , Jump Sprawls

Low intensity day

Dynamic stretching , Yoga , mobility , kata

Another Sunny Sunday

warm up flow standing to squat to spinal rock , then roll back to feet stand then sprawl with a pressup or quad press pop back to feet , rinse repeat ad infinitum .

didnt do too many but just demonstrating how the movement skills build , and how to play with the movement. I did a bit of freestyle during this but didnt do much today .

taught the rest of kanshiwa pattern .

Arms and legs conditioning

went through sweeps and some take downs and the variations of distance and timing .

NLD to the takedwons we were doing , looking for/shifting the balance , finding the void , taking there mobility and dropping them into the void .

went over a little of the ground positioning and how to pin and control after the fall , stressed the importance of trying to stay upright and in a position to stand and escape .

Double kettlebell long cycle 50 reps

then

400

star jumps , swings , mountain climbers , squats , quad press , spinal rocks , bridges , Jump Sprawls .

feeling tired but strong motivation lacking …. solution sit on the couch ? … nah resort to sound loud sound … go white Zombie

Kettlebell press 32KG
13,10,6 each side

then

350

star jumps , kettlebell swings , squats , quad hops , spinal rocks , bridges , jump sprawls .

I love it ……

Double kettlebell long cycle 50 reps

Boogaloo till you puke

300

squats, quad presses, spinalrocks, leg thread, jump sprawl, bridges

pivoting to 1 and 3

tegumi drills , positioning , NLD for strikes and grabs entering to position , focusing on getting the free shots and covers in .

Kotikitae ashikitae , arm banging

Kanshiwa recap

Falling drill recap

good effort from everyone , stepped it up and everyone is stepping up , well done

350

star jumps , kettlebell swings , squats , quad hops , spinal rocks , bridges , jump sprawls .

Uechi weapon conditioning , stick flow and wrist mobility , kata