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Training Log July 25- July 31, 2010

July 27, 2010 on 3:59 pm | In Lei Tai training | No Comments

Saturday July 31
Tai Chi in the park:
1st 1/3 Yang short form x12
Entire form x1.

Teach kids class- 2 hour.

Friday July 30
morning:
Tai chi:
warm-ups
Wu Style Long form

Afternoon:
Muay Thai/Boxing:
running, hopping, skip, push ups,
Drilling punches:
jab-cross
hooks
upper cuts
running, sideways in, sideways out.

partner drills- gloves and shin guards. (3 n 3)
1. receive rt kick to left thigh, return with 3. (any 3, punches,kicks- round/push).
2. receive rt kick to left thigh, return with 3, take any two (partner does- jab-cross, jab- rt. kick, left kick-cross, etc).
3. block rt.kick and any round kick to any 4 side- left thigh or leftbody, rt. thigh, rt. body.
4. block rt. kick, return kick, opponent counter kick, any 3. (any 3, punches,kicks- round/push).
5. kick catch- move toward the side. left and right sides.
6. brush knee opponent left push kick- return with cross.
7. brush knee opponent left push kick- return with low sweep kick.
8. brush knee opponent left push kick- return with cross or low sweep kick.
100 jab cross
25 left kick
25 rt. kick

2 min. circle and power rt. round kick
10 hard rt. round kick
2 min. circle and power left switch round kick
10 hard left kicks

30 push ups
30 v-ups
30 jump squats

July 29
morning
washing walking breathing
Tai chi- Yang style.
-warm up set,
-standing set,
-qigong set,
-basics- brush knee, wave hands, repulse.
-closing.

afternoon
Crossfit:
jump rope 5 min.
10 hindu push ups
15 pull ups
25 double unders
25 sit ups
10 dislocates
sampson stretch
WOD: (modified)
50 Thrusters (45#)
50 SDHP

Teach kids class.

July 28
Morning
qigong breathing/washing walk
Hsingyi- 5 elements
Pakua- single palm changes
Taijiquan- Lines- brush knee, part horse, cloud hands, repel monkey.
sitting meditation.

evening:
Boxing with Derek Sierra:
shadow box 3 rounds. 3 min. work 1 min.rest.
focus mitts:
3 min. work 1 minute rest
1. freestyle round
2. jab, lead hook, cross, defend counter.
3. jab lead hook, duck (rt. hook), hook- cross, defend.
4. cover body shot and uppercut. left and right side.

Strength exercises:
plank
v-up
plank
jackknife
plank
opposite elbow/knee jackknife
plank
leg lift
plank
sit up
plank
up elbow- down elbow-push up plank
plank
half sit leg circle 10x both direction
plank
circle low sit ups both directions
plank
low plank push ups

Sunday-July 25
morning- Tai Chi form and Push hands.

evening
5 mile running with shadow boxing

July 26-
morning
Hsingyi- 5 elements
Pa-kua- single palm changes 1-8
Taijiquan form
Qigong

Evening
Cross fit:
4 rounds for time:
100 jump rope,
20 push ups,
20 ball slams.

July 27
morning:
Shadow boxing- punches knees
Pa-kua- yin-yang change and shadow boxing punches, kicks, knees.
Hsingyi lines- 5 elements
Taijiquan- Long form.
Meditation: pranayama, concentration drill, lung exercises.

Evening:
5 Rounds for time:
800m run
30 KB Swings (2 poods)
30 Pullups