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Training log July 4- July 10, 2010

July 5, 2010 on 2:28 pm | In Strength/Cross training | No Comments

July 4th-
4 circuit rounds 3 minutes-
neck drill, slip/weave drill, plank, punching drill, knees, horse stance/duck, double push kick left and right, one arm/one leg plank, fast feet sprawl.
- 5 mile run with road work, stretching, wall kicks, wall palm strikes, box run, chi run, footwork drills, sprints, hill runs, punching.

July 5th-
Morning:
Plyometric Intervals- equipment: weighted gloves, boxers fast feet, heart monitor, perfect push up.
15 min. warm-up:
3x: running, sky punches,123′s low kick blocks/circle, jump ropes, thai knees, double push kicks drill, overhand right mirror boxing, S-jumps.
warrior stretching set- wushu and yoga stretches: lunges, drop stance, twist circuit, sumo, running stretches, etc.

Plyo Set 1: 3x 3min. rounds work exercise 45. sec min. each.
1) switch stance boxer- bob/weave/slip switch stances.
2) sumo squat clap push up
3)wide in/out abs
4) 5 power jumps and boxing punches with power repeat.

Plyo set 2:3x 3min. work each exercise 45 sec.
1) one leg squat,touch floor, and up knee- aka ‘pogo’
2) tiger sprawls
3) pakua wind palm- aka ‘globe twist’
4) level 3- 10 push ups, 10 mt. climbers, jump.
drill out 30 sec.: 4 lunge/4 horse stance: in boxer stance:
slip switch stance, slip switch stance, left shoulder roll, right shoulder roll.

Plyo set 3: one 3 min. round each exercise 45 sec.
1) side push ups
2) thai jump knee
3) 8 thai clinch knees, 4 vajra jumps,alternate knees left and right.
4) opposite arm leg push ups

Afternoon:
review Lei Tai fight day-
1. shake down warm up with jump rope foot work 1-10. (x-step, right, high knees, ski, front back, etc.)
2. wall stretches
3. floor stretches
4. body slap and hitting: body conditioning
focus mitts: no talking pad holder, just place mitt.
round:
1. jab, cross, or jab-cross.
2. add counter punch system
3. add knee
4. add round kick left and right
5. add counter kick system
6-10. combine all 3-4 straight rounds no rest.

July 6th
Morning
qigong walking
Wu style tai chi

afternoon
Private with Muay thai champ Dave Carter: 1 hour 15 min.
warm-up 15 min.:
running,backward run, side run, butt kicks, high knees, skip jump, sideways with jab, step slide, step slide with punches, roll sit ups, twisters, up kicks, cherry pickers, judo push ups, T push ups, running, backwards, skips, bear crawls.
details- jab cross, hooks, upper cuts. wide stance. hands up close to face.
step with jab cross chasing opponent, jab left and right stepping.
in & out- jab cross hook cross
in & out- jab cross hook cross, jab out back step.
flow drill- block jab (crazy monkey block) step jab- cross- hook- cross- jab out.repeat

heavy bag work:
1. a.right leg kick
b. add fake jab
2. a. left leg kick
b. left leg. rt. cross
3. a. left leg pendulum kick
b. fake jab, left pendulum kick, rt. cross

details- watch the chest not eyes
sparring drills using CM techniques-
drill 1: 3-n-3
block 6 punches with forearm/cover block
drill 2: block jab- return 6 hard punches and any 3 kicks
drill 3: block low left kick, cross-hook-cross, any 3 kicks.
drill 4: 3 minutes- partner does #2 or #3 and respond appropriately

end- 3 minute on bag hard, circling moving, many punches many kicks.

July 7
morning
Yang tai chi long form
Qigong breathing.

afternoon
Crossfit-
warm-ups: 3x 10 each: burpies, push ups, pull ups, sit ups, cobra, sampson.
WOD 3 rounds for time:
400m run
20 Box Jumps
20 KB swings (20kg,12kg)
20 KTE

July 8-
morning:
walking qigong/deep breathing,
hsing yi – short flat walk and hebei style 5 elements.
Pakuachang- combat oriented fighting, visualizing fight and circling, palm attacks.
Taijiquan- Wu fast form, 37 Yang short form slow.

evening:
Sparring drills: 3 min round 30 sec rest- 3 straight rounds.
focus mitts:
1. take beating (punches and kicks)- use defense
2. take beating/defense- 4 punches
3. freestyle mitts-counter punch system
thai pads- 3 min. rounds 30 sec rest- 3 straight rounds
1. freestyle- all double kicks, push kicks
2. freestyle-counter punching
3. freestyle- counter punch , counter kicks.

July 9
morning
2 rounds of 10- push ups, squats, leg lifts, deep squats, front kicks, side kicks, knees, dips.
xingyi neigong.

Evening-
Crossfit:
Deadlift- 150lb. to 185lb.
5-4-4-3-3-2-2

Boxing: Coach Derek Sierra
3 rounds shadow boxing. 3 min. rounds.
5 min. jump rope
station training: 3 min. each.
focus mitts
heavy bag
focus mitt
tear drop bag
focus mitt

10 minute strength conditioning circuit:
10 24kg kettlebell swings
10 push ups
10 squats

July 10
morning
teach kids class- work on stretching

Crossfit WOD: For Time

40 Burpees
5 HSPU
30 Burpees
10 HSPU
20 Burpees
15 HSPU

Afternoon:
800m running
30 assisted pull ups
20 squat cleans- 95lb.
800m running
30 assisted pull ups
30 95lb. bench press
heavy bag structure hitting:
20 jab cross, 20 ko cross, 20 hook cross, 10 left kick, 10 right kick, 20 jab-cross-hook- cross.
800m running
30 assisted pull up
Heavy bag structure hitting:
100 jab cross drilling, 20 ko cross, 10 jab cross hook cross hook, 10 body hooks/head hooks, 10 left kicks, 10 right kicks.
30 bench press 95 lb.
heavy bag structure hitting:
100 jab-cross drilling, 20 cross hook cross, 10 push kick left, 10 push kick right, 10 left pendulum kick, 10 fake jab body cross, 10 body hook head hook left and right side, 20 hard jab cross.
30 sit ups
15 supermans.