Scary Monsters

double kettlebell long cycle 50 reps

destroyed the heavy bag

250

squats , star jumps , pike pressup , spinal rock variants , jump sprawls

How to fall and ground engagement , how to roll , and a direct get up from spinal rock , recap on the recap last week , some pad work and time on target , did the first half of kanshiwa just for the step offs and the focus on the front kick .

250

star jumps , squats , spinal rocks , quad press , jump sprawl .

some kata , wrist mobility and stick work

Double kettle bell long cycle 50 reps

250

Pike press up , squats , spinal rocks , jump sprawls, leg thread

Kata , stretching

Warm up , squats , quad press , spinal rock , star jumps , jump sprawls

Did a recap of basic skills and drills

evolution of straight and circular force drills , one up one down chaining drill . Flinch 101 , kotikitae straight and circular , the the variations circular and straight over and under .

the break down of kotikitae , attack the attack , disrupt and distract and do damage if possible , then break something , covering the simultaneous timing of it all .

footwork drilling , yeilding and JMC , sliding and pivoting , and the combination of the two , quick discussion on JMC and positioning and how it relates to multiple attackers .

Four corner positioning drill , reveiw and refresh of the footwork pattern inspired by the Cheng Hsin guys .

basically an overveiw of the bread and butter , and building blocks of how we approach things down here , without the basics the rest is redundant .

Oh and a little conditioning .

good to see everyone , oh and I got a nice surprise belated Christmas gift , which will be invested in some new gear , thanks guys

cardio day

15 mins of jumping rope
50 jump sprawls with a couple breaks
dynamic and static stretching

sweat …..

oh and forearm and shin conditioning today …..

under 3 weeks to the epic holiday , havent posted on the blog for a long time , do train most days but been working on secret ninja stuff mostly physically , but seeing I dont think im going to be doing to much when on holiday except maintanance and probably will come back a few pounds heavier i thought id try and get some capacity up before I leave and do a spartan type regimen until then ….. everyday here i come , if you post it you must do it huh

Monday

did six sets of the basic tabata , set this as homework yesterday as trainign was a bit wet to roll around on the ground or waste time …. so i thought I better do it if I said too .

then

Alternating Bridge Tripod
kettlebell presses
Pike pressups
Kettlebell Bulgarian split squat
Some skipping just to sweat it out .

and seperately while at work doing forearm and shin conditioning developing the weapons , doing a lot at the moment , shins are really coming along , consistency is key

Skipping , swings , presses , rows , and more