polariswushu.net Blog

13 Energies in your Taiji Combat research

March 30, 2010 on 2:46 pm | In Tai Chi Chaun/Taijiquan | No Comments

104 possible (Basic 1-2) simple combinations you can explore using the 8 energies and 5 steps:

peng+ forward step
peng+ backward step
peng+ left step
peng+ right step
peng +centered rooted
peng+ peng
Peng +Lu
Peng+ ji
peng+ An
peng+ zhai
peng+ Lieh
peng+ Zhou
peng+ Kao

Lu+ forward
Lu+ backward
Lu+ left
Lu+ right
Lu+ center
Lu+ peng
Lu+ Lu
Lu+ ji
Lu+ An
Lu+ zhai
Lu+ Lieh
Lu+ Zhou
Lu+ Kao

ji+ forward
ji+ backward
ji+ left
ji+ right
ji+ center
ji+ peng
ji+ Lu
ji+ ji
ji+ An
ji+ zhai
ji+ Lieh
ji+ Zhou
ji+ Kao

An+ forward
An+ backward
An+ left
An+ right
An+ center
An+ peng
An+ Lu
An+ ji
An+ An
An+ zhai
An+ Lieh
An+ Zhou
An+ Kao

zhai+ forward
zhai+ backward
zhai+ left
zhai+ right
zhai+ center
zhai+ peng
zhai+ Lu
zhai+ ji
zhai+ An
zhai+ zhai
zhai+ Lieh
zhai+ Zhou
zhai+ Kao

lieh+ forward
lieh+ backward
lieh+ left
lieh+ right
lieh+ center
lieh+ peng
lieh+ Lu
lieh+ ji
lieh+ An
lieh+ zhai
lieh+ Lieh
lieh+ Zhou
lieh+ Kao

zhou+ forward
zhou+ backward
zhou+ left
zhou+ right
zhou+ center
zhou+ peng
zhou+ Lu
zhou+ ji
zhou+ An
zhou+ zhai
zhou+ Lieh
zhou+ Zhou
zhou+ Kao

kao+ forward
kao+ backward
kao+ left
kao+ right
kao+ center
kao+ peng
kao+ Lu
kao+ ji
kao+ An
kao+ zhai
kao+ Lieh
kao+ Zhou
kao+ Kao

you can later explore 3,4,5 combinations using attach and defense. example peng+ an + backstep/evade + forward ji.

sample vid of solo and combination

http://www.youtube. com/watch? v=AGaIMdqb678

Duan Systems: Black belt is a white belt that didnt quit

March 23, 2010 on 12:36 pm | In Teaching Insights and Lessons | No Comments

There are alot of Duan systems out there. the Chinese government has a ranking system called “Duan” for top athletes and coaches in Mainland China. The Yang Family created their own Duan system within their own ranks from Eagle to Dragon…see here: http://www.yangfamilytaichi.com/associa … #article-2

Chinese martial arts originally did not have ranks. A belt was worn in ancient times in Chinese and Mongolian wrestling like Shuai jiao. Over time in competitions the belt go dirty, bloody, and eventually begun to change color through time , matches, and experience, so a worn out belt meant you have been around and have a level of skill.

Japanese master Jigoro Kano developed the first belt ranking system to gauge and measure a students progress. This was separated into stages in training to learn various methods of combat at each stage.

Now in the modern age, many schools adopted the ranking system to measure a students progress, marketing, and determine levels of progress from beginner to intermediate,to advanced. Some school choose not to use this type of system and or even compete against other schools in tournaments. They choose a seniority approach to structure and chain of command.

In my experience I first went to aTaiji school that did not have a ranking system. I later went to a VingTsun school that did by levels and not belt/sash., I didnt stick around long enough to get to level 3. I stuck around doing Long fist and Traditional Taiji, bagua, and xingyi with the first teacher for 6 years.

7 years later I trained at Omei wushu kung fu school by USA team coach Lu xiao Lin and Later with Sifu Burris at CMAI (Chinese martial artsinstitute) These teachers taught traditional shaolin and Taiji, and Modern Wushu and Taiji. Here there was level ‘Sash’ tests after a few years I eventually got a Black sash level 3. Not that it meant anything, but it gave a sense of self accomplishment. There were a lot of forms (at each level), two person forms, qi-na, weapons forms, sparring, and questions answer. notes from that time period- http://polariswushu.net/blog/2010/03/23 … 1997-2003/

Testing included:
Taijiquan- perform 24 taiji, 32 sword, 48 form taiji, 42 taiji, 40 yang form, 42 sword, 36 Chen routine, 56 Chen competition routine, 16 Taiji spear, Taiji 13 dao, Bagua and xingyi routines, push hands compete.

Kung fu/wushu- basic kick lines, shaolin Form 1, shaolin form 2, shaolin form 3, Old compulsory Long fist, Old compulsory sword, new compulsory long fist, new compulsory sword, new compulsory spear, qi-na applications, two person fight set, free sparring.

Where I currently at the BJJ, Judo, and our Muay Thai classes all have ranking tests. In the BJJ and Judo it is belts, In Muay Thai my coach created ranks/level. As time goes on the skills learned are more intense,and the tests get much harder. To me it sets goals and standards, so I am all for it.

Have you been to schools with and without ranking systems? what are your thoughts on ranking, tradition and non-traditional?

A traditional CMA master told me once ” i have a belt to hold my pants up!” haha

Omei Wushu and CMAI Kung fu notes- 1997-2003

March 23, 2010 on 12:18 pm | In Wushu/Kung Fu | No Comments

CMAI and OMEI notes:

10 rules-

1. arrive for class on time and begin stretching

2. maintain personal cleanliness

3. always wear uniform

4. pay fees on time

5. keep training areas clean

6. do not kick walls

7. be cautious during practice and dont exert yourself

8. do not experiment with techniques not taught

9. do not teach others what is learned in class

10. always observe the proper respect for teachers

pre-test:

1 MINUTE MA BU

FLEXABILITY

SITUPS

LEGUPS

PUSHUPS

warm ups

1. circle waist

2. elbow to toe

3. drop stance

4. lunge

5. wide stance stretching lft and rt

6. Knee circles, wrist and ankle circles

7. bow stance arm circles and forward and back bend

8. waist circles into push

9. neck bending, sacrum bending

10. head turning and twisting

kicks

front snap

round house

side kick

back kick

hook kick

form 1

-hammer fists, punch, toe kick- punch, block -spear- hook hand- palm strike, punch, toe kick- punch, repeat spear/hook sequence, block punch- heel kick- punch, repeat behind, block punch, two fists ,finish

form II

nearly same as form 1 but with slap kick and block punch twice.

Form III

start- horse punch upper block, horse punch upper block,palm strike,drop stance , sweep punch, kick, salute form bowstance, lady kick up block, lt palm bowstance, cross arms for sweep kick, chi na grab balance stance, horse punch , horse punch, step back horse punch step forward bow palm, step back block an spear hand, block again hand chop, step back block kick, guard teples, step back palm, step back palm, forearm block in empty stance, bow stance block down and up, sweep block empty stance, step back, finish.

Form IV-

chop, sky palm, punch, kick punch, punch, smash fist, horse punch, palm bow, stomp palm, drop chop, slap, kick, bow palm, turn balance elbow, slip punch bow, balance palm, diving jump, drop punch punch, slap kick, look back and elbow, circle arms and groin strike, yank to hip for upper block bow punch, high empty stance, jump kick, block chop drop stance , two blocks , inside kick, push palm hook, circle arms slap kick, jump kick, block punch ,sit stance punch, circle arms slap ground, bow sky punch, smash fist, spear hands , finish.

hand set 1-fists

1. ram

2. chinese

3. backfist

4. temple

5. hammer

6. leopard

hand set II- palms

1. lotus hand

2. chop

3. slap

4. push

5. sword fingers

6. spear

7. knife

8. ridge hand

Hand set III- animal hand shapes

1. eagle and down- throat

2. tiger and claw- face

3. parry and crane wrist

4. parry and crane beak

5. parry and pheonix eye

6. snake ridge

8 stance drill

punch, kick horse, turn block, punch, balance stance, drop stance, empty stance

Plum Flower Blocking

1 up 2. Down 3 . inside 4 across 5 outside

a. both hands,

b. single hands

c. combinations

Hand techniques

punching

double punching

triple punching-up middle down

double punch slipblock

block block chop

punch cover backfist

punch, upper block , bow stance punch

punch backfist down drill punch

whole body drills

Punch stepping

kick punch stepping

kick punch ,horse punch and block punch combination

straight kick

inside kick

outside kick

side stretch kick

multiple kick drill- 5 kicks

multiple sweep drill

-two chi-na techniques

Tan Tuei

1. Start, punch, elbow horse, spinning hammer, block kick, punch repeat

2. Start, circle arms horse punch, bow punch, kick punch, horse punch, bow punch, kick, repeat

3. Start, punch, circle back upper punch, spinning hammer, block kick, punch repeat

4. Start, hammer palms step behind, hook palm bowstance, block spear, drop stance, palm hook, kick, repeat

5. Start, bow pao, fist block down, heel kick, repeat

6. Start, punch, dropstance/elbow, spinning hammer and upblock , kick, repeat

7. Start, horse punch left, circle arm yank to left bow, punch rt., kick punch left, punch rt repeat from grab

8. Start, left rushing, hammers, block/kick, beat tiger right, let rush, punch/kick, beat tiger left repeat.

9. Start, left rush, yank to left, part palm strike, block/kick, rush rt. ,yank right repeating

10. Start, rush left, horse/elbow, scooping hammers, block kick, horse punch rt block up, rt. bow palm left, punch rt kick left, jump kick into rushing rt side repeat

11. Start, left rushing, turn 180 bow palm to chest, hook hand left sweep left foot, jump 180 horse stance elft out, rt hand at waist, rt bow punch left, punch rt in rt. Bow, step back repeat other side

12. Start, rush left, punch kick, drop stance, rt rush, punch kick repeat

Taijiquan stance form

1. Horse

2. Slant fly

3. Strum lute

4. Dragon sit stance

5. Shoulder

6. Strike tiger

7. Snake drops

8. Rooster balance

9. Fist under elbow in goose stance

10. Horse Iron shirt training

12 Taiji Qigong

raise hands

hold ball

cloud hands

push away monkey

brush knee

slant fly

rooster perched

grasp bird tail

kick and punch ears

yi quan standing

Two person fighting set-1 punches 2 on guard 1 on guard 2 sweep move, 1 grab 2 shoulder ,2 chi na and step behind 1, 1 step into 2 horse and anti chi na to 2 left, 2 escape and escorts lock to behind, 1 turns left and palm to 2 chin, 2 grabs 1 hand and use lock, 1 escape and grab 2 from behind, 2 use elbows then grab 1 foot, 1 falls and kick 2, 2 falls and circles to get up, each 3 times hitting, 2 locks 1 arm, 1 twists 2 arms, 2 twists 1 arm, 1 palm to 2 chin, 2 grab hand and bend, 1 grab 2 ear, 2 armbar 1, 1 grab 2 head and knee, 2 block knee, 1 twist 2 head, 2 grab and control 1 arm, 1 big yank back, 2 grab 1 leg so he fall, 1 leg sweep, 2 roll back ready, 1 attack, 2 catch 1 and throw, 1 falls but grab 2 head so he rolls.

Two person fighting set

Double broadsword vs spear

Spear vs broadswod

Three staff set

Chen style traditional form

Pakuapushing

Compulsory broadsword

5 Wushu lines

1. slap kick, circle smash, sky punch in bow stance

2. slap kick run jump, two punch, turn 180 punch , block, toe kick ,circle smash, balance stance push palms

3. slap kick , bowstance push, back sweep, circle arm smash fist, bowstance punch

4. smash fist, pull press up in high empty stance, inside kick, hook/palm empty stance, turn 180two punch,circle into smash ground, toe kick/punch, , elbow

5. smash fist, balance stance palms, jump kick, lotus kick, circle arms, balance stance sky punch

Shaolin form 1

1. ready

2. block punch in bowstance

3. toe kick and punch

4. punch rt in rt. Bowstance

5. circle arms for smash fist

6. jump into horse stance punch left, block up rt

7. step forward and palm strike with rt

8. hammer palms to opponent behind in bow stance

9. drop stance/ chop

10. bowstance , slap with left, hook hand with rt.

11. Slap foot, bowstance, block up with rt, palm with left

12. Jump 180 into horse stance, punch rt, block up with left

13. Circle arm, jump into palm strike

14. Slap kick elbow

15. Turn 180 groin strike

16. Empty stance punch left block up with rt

Finish

Shaolin form 2

1. ready,

2. block punch,

3. grab pull in and kick

4. circle arms squat and bow stance slant fly

5. hand to shoulder and arm sweps to prees up and down

6. two punches

7. balance stance block down

8. spear through bow stance

9. block chop down in cross step

10. circle body and punch

11. hook hands kick

12. jump slap kick bow stance back fist

13. empty stance palms

14. finish

Shaolin form 3

1. ready

2. circle arms punch (like tan tuei)

3. block punch

4. balance stance hook hand

5. jump into punch bowstance block up

6. slap kick

7. jump kick

8. chopping into drop stance

9. smashing forearm in bowstance

10. circle arms two punch

11. step across hammer palms

12. circle arms push back, hook hand

13. circle arms forward and slap kick

14. hosre stance punch

15. step back block and punch twice

16. outside kick

17. spear hand cirle arms empty stance

18. finish

Testing:
Taijiquan- perform 24 taiji, 32 sword, 48 form taiji, 42 taiji, 40 yang form, 42 sword, 36 Chen routine, 56 Chen competition routine, 16 Taiji spear, Taiji 13 dao, push hands compete.

Kung fu/wushu- basic kick lines, shaolin Form 1, shaolin form 2, shaolin form 3, Old compulsory Long fist, Old compulsory sword, new compulsory long fist, new compulosry sword, new compulsory spear, qi-na applications, two person fight set, free sparring.

24 Heavenly Stems of Gao Baguazhang

March 20, 2010 on 12:59 pm | In Pakua Chang/Hsingyi Chuan | No Comments

24 heavenly stems-

1. palm strike
2. rising punch
3. throat grab
4. head guard palm strike
5. circular deflect and hammer fist
6. horizontal chop
7. angular chop
8. double chop
9. slap down
10. reverse head clamp
11. forward head clamp
12. pull- low kou pu kick
13. elbow strike and push
14. pluck
15. filing
16. Lunge push/pull
17. squatting
18. turn and push
19. reverse clamp heel pivot
20. forward clamp heel pivot
21. neck drill 1
22. neck drill 2
23. circle neck
24. prayer squat

Home kickboxing sets

March 17, 2010 on 2:20 pm | In Strength/Cross training | No Comments

warm up with – run in place series and shake down series

stretch series- legs-standing and sitting, arms and shoulders

SET 1- Pro Thai SET: five 3.min rounds

3 min. round 1- 30 sec. neck drill up/down, 30. sec. slip,slip, weave drill alternate stance
- repeat every 30 sec until round is over.

round 2- 10 punches switch step- 10 punches, 30 sec. Plank
- repeat every 30 sec and switch for 3 min.

round3- 30. sec alternate kicks, horse stance 30. sec.
-repeat every 30 sec. and switch for 3 min.

round 4- 30. sec. knee pull/twist, 30 sec. opposite arm push up.
-repeat every 30 sec. and switch for 3 min.

round 5- fast feet, sprawl and shake down for 3 min.

SET 2- “THE UFC championship”
5 rounds 5 min. each
30 seconds of following exercises:
-head turn left right
-jab cross hook round kick switch
-hindu push up
-squat side knees
-alternate v-up/crunches
-jab cross front knee, rear knee, switch
-scale left and right
-side kick, shoot,
-bear crawl

close with stretch

SET 3- Ultimate Strength and Honor
5 sets- do 10,then 8,6,4,2. finish stretch.
- hook uppercut sprawl
-clap push up
-round knee, straight knee, round kick, side kick, switch
-side hip lifts
-uppercut hook shoot, rear knee
-front kick, level change, rear knee, shoot
-alternate jumping slap foot
-hook cross rear knee, round knee, sprawl

stretch out

Toughness training

March 11, 2010 on 1:50 am | In Uncategorized | No Comments

what are forces blocking personal growth?

has there been to much stress or not enough?

has there been an influence of coach, parents, others on your developing toughness?

have you had it to easy or tough?

if excessive pressure continues to be a problem, where is it all coming from?

why arent you more disciplined in your thinking, imaging, and act skills during competition?

if it is entirely self generated why is fear of failure potentially so devastating?

what makes your real self fragile, so threatened by failure?

Post workout meditation anyone?

March 9, 2010 on 7:50 pm | In Yoga and Meditations:Hindu, Buddhist, Taoist, Tibetan, | No Comments

In the old Taoist monastery’s I heard there was a method that a abbot might teach where the monk might do tai chi and then meditate for a few hours on microcosmic orbit taoist yoga.

what are some of the post training meditation or contemplative work you have been taught? was it Taoist, Buddhist, other? I will attempt to break down some traditional meditative disciples here. i hope you will share some techniques, methods, and experiences.

Taoist:
-Taoist yoga
-microcosmic orbit
-6 healing sounds
-wuji
-breath counting, visualization.
-other?

India-
-pranayama and breath of fire work
-hatha yoga
- sun or candle gazing
-kundalini yoga or sahaja yoga
-raja yoga
- TM or Transcendental yoga.
- other?

Buddhism-
-hinyana and theravada: vipassana
-mahayana: yantra yoga, mantrayana, yidam yoga, Chan or Zen.
-vajrayana and dzogchen: tantra, mahamudra, contemplative/guru yoga.

In my case I learned Taoist sitting and tan tien breathing, 6 healing sounds. my Chinese doctor taught TM as well.

In college i learned vajrayana methods from a Tibetan buddhist monk. He taught pranayama, contemplative yoga (sitting with eyes open), some gentle (non forceful)breath work using the channels similar kundalini, and dzogchen exercises to concentrate mind.

I feel that the Buddhist techniques are much stronger in post meditative effects. The Taoist methods might make me feel more ‘chi’ but the Buddhist methods seem to really clear the mind from a lot of thought.

As for Yoga..I dont do very much, I might go to Bikrim yoga on occasion or do some Hatha on my own.

Yoga postures for martial arts I do are:
Ardha Matsyendrasana- seated twist
Dhanurasana- Bow
Halasana- plow.
Matsyasana (fish)
Hanumanasana- split
Janu Sirsasana- head to knee
Parivrtta Parsvakonasana- revolved side angle
Parivrtta Trikonasana- revolved side
Parsvottonasana- pyramid
Supta Matsyendrasana- supine spine twist
Supta Padangusthasana- recline big toe pull
Upavistha Konasana- seated wide leg straddle
Urdhva Dhanurasana- wheel pose
Utthita Parsvakonasana – variations
Virabhadrasana I- warrior 1
Virabhadrasana III- scale (warrior 3)
Urdhva Mukha Svanasana- updog
Uttanasana standing forward bend (also sitting)

alot of them I have come across in Boxing, Taiji, and bagua training.

muay thai with dave carter

March 8, 2010 on 12:48 pm | In Boxing and Thai Boxing | No Comments

dave carter was back at novamma visiting east coast. he taught a regular muay thai class.

usual insane warm up- running, high knees, butt kicks, twisters, spider push ups, hindu push ups, bear crawls, t push ups, shadow boxing, side running, carioca, mt. climbers, switch running in fight stance, forward fight step.

drills-
-cover wide rt, rt. arm pull in neck and knee to body, cross- hook combo.
-4 punches to glove and 2 rt. kick

-crazy monkey opp jab- return with jab- cross- body jab- cross rt. kick + 2 any kick
-cover the jab shoulder roll, low left kick to inside opponet lead step, cross hook , 3 any kicks.

8 hooks 8 knees for 2 minutes.

Wilson plus Amy equals Tao

March 5, 2010 on 12:08 am | In TCM, Massage and Dietary therapy | No Comments

This is my experience with two great people I’ve met on the path. Wilson Pitts and Chinese Dr. Amy Ballons (Tseng, Ching ying).

I met Amy when she came up from North Carolina to give acupuncture to her group of patients. I had been informed to go by Wilson, who was a long time patient of her. Wilson had a small publication called the ‘Tao Experience Foundation’ in which he wrote many articles on TCM, Diet, Tai Chi Chuan, Pakua Chang, and Qigong as well as other informative articles. I had been told about Tai Chi from my Karate friend while in high school in Virginia Beach. He gave me a book on it and the Edgar Caycee New Age store at the beach had a class. During that time I used to do a lot of skateboard competitions and had many injuries from falls on the streets and half pipes. While in college at VCU, my sister suggested I go to the park where Wilson was teaching. From that time, Wilson taught me some Tai Chi basics, the first section of Yang short form, Ba dua jin, Huashan Animal frolics, a Huashan Qigong set, and the 5 elements Pakua and Hsingyi. In the Spring of 1991 I was with friends down by the James river climbing rocks and fell. I had a hairline fracture in the scaphoid bone in my wrist.

I went to get acupuncture. Amy asked if I had been doing the diet in which I said yes. She began to take my pulse and she told me straight away I was malnourished. I was vegetarian at the time for 2 years starting in high school. “Your kidneys are weak, drink more water”. Another thing she noticed from my pulse was how weak I was. “Do you take long naps?” I said yes, because I thought nap are ok, but she said, You dont need to nap, your not a baby anymore, you should meditate.” She proceeded with acupuncture in my wrist but also placed them along the entire front of body and a second session on the back of my body. I must admit that it was an introduction to a state of relaxation I had never felt before even as someone interested in eastern culture, meditation and developing a “Buddhist heart, Taoist Mind”. Amy was a meditation master in Taiwan and suggested I learn TM (Transcendental Meditation) since it was practical for people these days. meditation would be a replacement for naps and rest the mind. She also said about being vegetarian “You’re not a monk, you need to eat meat”. She explained bluntly that we live in a society where energy is the most important thing we need. Monks do not live in normal society so their lifestyle allows them to be vegetarian.

I did decide eat a balance of meat and vegetables and increase of ‘warm’ foods and elimination of ‘cold’ and ‘fire’ foods from meals. My wrist pain improved from the years of skateboard falls and the rock climbing break. At that time, my energy still was not where I am today, but it really was getting progressively better. I also got to learn TM from Dr. Jonathan Shear who was a philosophy professor at VCU. From him I had to do the preliminary lectures, interview and application process, and do the ceremony to get my ‘personal mantra’ based on ayurvedic astrology. After the check up sessions, it greatly improved my meditation and concentration ability. On a side note: Jon was also a practitioner of Guang Ping Tai Chi in which he was a student of Kou Lien Ying while in San Francisco. He later was student of Weiqi He of Fu Zhong Wen’s Yang Tai Chi, and while we were in Shanghai, he met Dr. Li Li of a student of Ma Yu Liang of Wu style Tai Chi and became a Wu style practitioner.

In subsequent visits by Amy she was always someone to impart wisdom. One time She put a needle in my forehead at the ‘yin tong’ point and my forehead went red immediately. “You think too much” she said. She was always right and her special talent was face reading. She asked my Chinese zodiac sign and I said I was born year of the Rat. “Oh you will be sad when there is something you don’t get, and you tend to think more than you can do.” There was never a time where anyone who was her patient wasn’t amazed by her skills, and everyone who knew her, flocked whenever she came to town.

One of my favorite sayings she told me once was based on some overtraining I was doing. As I got overly involved in Chinese martial arts, I was practicing Chang Chuan, Pakuachang, and Tai Chi while also being assistant coach to children and adult classes at the recreation center with Coach Weiqi and learning Goulin qigong from her husband Coach Xu. “Tai Chi is there for you, you don’t have to be there for Tai Chi,” Amy said. I often hear that in my head when I start to get overly interested in training like a mad man.

At one of the earlier sessions of acupuncture she told me that “you cannot force chi” in the aspect that you cannot make Qi grow inside. It was a lesson of relaxing and using the mind to sense your current state of ‘chi awareness’ and using what you got. Once I told her I was taking American ginseng. I was about 24 or 25 years old. She said, “Your not an old man, you don’t need that.” She always recommended ginger tea in the morning with breakfast and small cup of peppermint tea with licorice root in the evening. There was another occasion she did acupuncture and the needles were stuck or hard to take out without having to massage the points around the needle. She said that my body needed acupuncture so bad that it would not let go of the needles.

Now 20 years later, I cannot express how grateful I am to have met Wilson and Amy. Both have been extremely valuable to my life in many ways. I am not sure where I would be in life if it wasn’t for their compassion to help others. The TCM diet, ancient knowledge, systems of qigong, massage, martial arts, and meditation have a great deal of value for people as we move towards globalization. It’s so true that we really are responsible for what we put in our body.

matt

Boxing with coach Jeff Ruth

March 4, 2010 on 3:53 am | In Boxing and Thai Boxing | No Comments

warm up with ‘I go, you go’ with jab-cross using gloves as focus mitts.
add hooks for jab-cross-hook

3min rounds x2 medicine ball hitting. one person hold medicine ball at chest/abs, other tries punch it out.

glove work-
jab cross hook cross
drill 100 punches
jab cross hook cross hook
drill 100 punches
jab cross hook cross hook cross
drill 100 punches
knock out 1-2 x20
knock out 1-2-3 x20
knock out cross x20

close with stretches