-falling warm-up.

partner training- grip yanking and controlling (i go for round, other goes for round) 2x
-technique work on two throws: front shoulder grab/leg sweep griping sleeve and collar) and steal step with the same grip throw. combine them together.
-spar other guy with the two throws. 2x.

Wushu is:
1. Wu De- martial honor, code, and ethics.
philosophy: Shamanic: (spirits and animals), Taoist: (I-Ching, Qi, Yin-yang), Buddhist (Shaolin, Meditation, Enlightenment) Confucius (Virtues, Ancestry, Order), Muslim (Allah, Acrobatics), Scientific (sports, medicine, measurement), Traditional Chinese medicine- (acupuncture, herbs, massage) orgins.

2. Taolu (the study of traditional and modern external forms and internal forms like chanquan and taijiquan) ,

3. Internal partner training: Tui Shou (push hands) Rou shou (bagua push hands), An shen pao (Xingyiquan) and other sensing methods in traditional arts example: Chi sao in Wing Chun.

4. San Shou (fighting) , both Internal and External, example Taiji san shou. San Da San shou, pakua san shou, etc.

5. Weapons- tao lu forms and sparring. there are over 100 known Chinese weapons.

6. Shuai Chiao (Wrestling),

7. Qi-Na (seize and grapple).

8. Fighting sets (barehand and weapon), two people or more.

9. Qigong and Meditation (training qi and mind)

10. Strength and stretching training: various devices to stretch and build muscles, endurance, etc.

Wushu is mistakenly judged as the more modern Taolu sport recognized forms. This is false and misleading.

There is nothing more hypocritical than a traditional kung fu or Traditional taijiquan player that criticizes and puts down wushu, since traditional is within it definition.

Round 1: inside leg kick-jab cross
Round 2: jab cross- rt. round kick to thigh. opponent:check kick.
Round 3: cover opponent rt. thigh kick-counter lead push kick.
Round 4: cross-evade punch and counter low inside kick- cross hook cross.
Round 5. cover low rt. kick- counter with high left kick to head. (opposite leg kick)
Round 6- cover low left kick- counter high right kick to head.(opposite leg kick)
Round 7- matching side low kick drill.kick low- cover-kick low counter. (both sides left and right).
Round 8- counter low left- return high rt kick. both sides (same leg defend and kick).
Round 9- feint jab-jab cross angle off and rt. kick.
Round 10- Rt. leg catch and counter w/ cross hook cross.
Round 11- left leg catch, and hook cross hook counter.

Condition out: Thai pad focus on kicks. Numbers theme. 2 minutes work, 30 sec. rest.
Round 1: jab cross 2 rt kick, jab cross hook 2 left kick, lots of push kicks. 2 kicks speed kicks theme.
Round 2: same as above: add jab- switch step left knee, and 4 punches attack two left kicks, two rt. kicks- push kick.
Round 3- 4 punches then kick based on any number 1 through 5, kick left side, 4 punches, then right side.
example: pad holder calls “3″ so do 4 punches 3 left kicks, 4 punches 3 right kicks.

evening-
run to gym.
3 tabata rounds on Versa Climber.
50 boxing sit ups jab-cross.
70 lb. single arm kettlebell farm walk (walk gym 3x each arm).
90 lb. double arm (45lb each)kettle bell farm walks (walk gym 1 x).
3 sets of 10 left and right arm 20lb. dumbbell rows.
3 sets of 10 leg curls 65lb.
Leg stretches
9 minutes on heavy bag- muay thai power leg kicks and shin conditioning.
30-30 HIT: 30 sec. sprint jump rope 30 normal jump rope.
Run home.

Dec.2-
Morning- 48 form taiji

Evening-
run to gym
bench press: bar holds (shoulder rehab) and reps: 3 sets of 10
standing yoga stretches
2000m row in 9:50 min.
15 minute abs-
-crossfit ball situps,
-BJJ guard and elbow strike to ball crunches,
-20 v-ups, 20 leg lifts,
-crossfit ball crunches,
-normal sit ups,
-crossfit ball cherry pickers.
6-9 HIIT sprints home.

Nov. 28
Bikrim Yoga

Nov. 29
-jump rope
focus mitt and body punch gear

3 three minute rounds:

round 1: jab, duck the jab and level change counter jab to body, double jab (mitt and body), triple jab (2 mitt then body), jab cross duck the jab and return jab to body, jab cross hook duck jab counter jab to body, etc.

round 2: start adding more defense to previous; counter punch system but add strikes to body, example: cover hook and counter cross-hook-body cross-hook, or double jab-cross to body-hook to body-cross to head-head hook, etc.

round 3: start adding hook defense: weave hooks and counter body shot with drills from round 1 and 2. example: weave hook-body cross-body hook-head cross-head hook, duck jab- double body jab body cross, body jab-cross, etc.

Power training 3 minutes rounds each:
round 1: linear work
1. duck counter jab
2. duck counter jab cross
3. jab- body cross-body hook
4. jab cross- body hook, cross, hook
5. body hook, upper cut left and right sides alternating.

Round 2:
1. Numbers- punch mitts and punch body: 2,4,6,8,10,9,7,5,3,5,8,2,9,10, etc
2. body hook-head hook
3. body hook-head hook- weave hook-counter hook-cross-hook.
4, Jab-cross-hook-body hook

Round 3:
1. Freestyle with counter body shots- counter hooks, counter jabs and cross, cover: counter w/four adding one to body.
2. drill body hooks left and right
3. 4 hooks to head 4 hooks to body
4. drill out punches- left right forward, back.

-three 5 rounds No-gi juijitsu.

Nov. 30
warm up- job, side jog, jump rope, boxing stepping, circling.
partner glove work: 2 min. rounds 30 sec. rest.
1. One and one-slip drill: slip jab cross.
2. One and one- slip duck drill: slip jab cross and duck the hook.
3. One and one- Parry jab and double jab drill: duck, slip, or parry, cover.
4. One and one- cover jab cross and rt kick, counter rt. kick block
5. One and one- cover jab cross kick to leg or body, leg and body kick and jab cross.
6. Full round defense drill: cover jab, cover cross, cover low round kick
7. Repeat for other person: change up tempo on striking jab cross rt. kick.
8. 3 and 3: cross hook rt. kick, other person counters kick.
9. 3 and 3: hook cross left kick, other person counters kick.
10. One and One (light sparring): any 3 punches any 2 kicks, other person defense.
11. One and One (light sparring): any 3 punches any 2 kicks, other person defense. (use kick catch and counter punch, push kick)
12. 4 Clinch knees body conditioning.
13. clinch sparring with knees. (body conditioning).

Thai pad drills:
1. low inside kick-hook, hook-low inside kick.
2. same as above but counter with 4 punches.
3. Last drill out:
4 punches.
5 left kicks.
4 punches.
5 right kicks.
4 punches.
12 left kicks.
4 punches.
12 rt. kicks.
4 punches.
3 left kicks.
4 punches.
3 rt. kicks.
4 punches.
15 left kicks
4 punches.
15 rt. kicks.
4 punches.
7 left kicks.
4 punches.
7 rt. kicks.
4 punches.
9 left kicks.
4 punches.
9 rt. kicks.
4 punches.

1. Stretching the muscles is good for?
a. Balance and energy
b. Strengthen the muscle and prevent injury
c. Helps you swim and jump
d. Running faster and more push ups

2. Endurance is the ability to?
a. Practice stretching everyday
b. Keep a harmonious relationship with a teacher
c. Punching the heavy bag for a few minutes
d. work hard and efficiently for a period of time

3. The martial arts motto at the school of “Ush!” means?
a. Untimely strength and horror
b. Unification systems and harmony
c. Ultimate strength and honor
d. Ultimate strangulation and hitting

4. Our stand up fighting kick boxing style comes from which country?
a. Thailand
b. Taiwan
c. England
d. Turkey

5. Judo is one of the national sports from?
a. Philippines
b. Japan
c. Thailand
d. Vietnam

6. The energy used in martial arts is often called?
a. Kundalini and bindu
b. Chi or ki
c. Submission grappling
d. blood and sweat

7. Which body part alignment help keep you balanced?
a. Head, center of gravity, and foot
b. midline, centerline, and flank
c. knees, hips, and elbows
d. heels, spine, and neck

8. This family is behind the spread of Brazilian juijitsu world-wide?
a. The Gimpsons
b. The Gracies
c. The Gambinos
d. The Godoy brothers

9. Which technique is a submission in Brazilian juijitsu?
a. Mount
b. Guard
c. Turtle
d. None of the above

10. Name which technique is an arm submission?
a. Triangle choke
b. Oma plata
c. Kimura
d. Heel hook

11. The juijitsu style of our school come from what country?
a. Borneo
b. Botswana
c. Burma
d. Brazil

12. Judo is a martial art which focuses primarily on?
a. Take downs and throws
b. Punches and throws
c. Long range fighting
d. Single and double leg take downs

13. The 4 primary punches of Boxing are:
a. Haymaker, upper-hook, lateral punch, and windmill
b. Tiger punch, leopard fist, horse punch, and eagle claw
c. Uppercut, hook, cross, jab
d. Underhook, body punch, shoulder cross, jabber punch

14. Tumbling, rolling, and fall practice all help you train your?
a. Centered in the universe
b. Balance of several centers
c. Central equilibrium
d. Center of gravity

15. Ballistic stretching, a fast and quick stretching is practice in?
a. Stretch kicks
b. Wall stretching
c. Floor stretching
d. Partner pushing on back and holding

16. Which is not a martial discipline?
a. Weight lifting
b. Wrestling
c. Judo
d. Kung fu

17. Bravery is a manifestation of what mind attribute?
a. Respect
b. Courage
c. Humbleness
d. Patience

18. Warming up the body before grappling is done by doing what to your joints?
a. Turning, locking, and cracking
b. Rotation, flex and extending, twisting
c. Jogging in place, mountain climbers, and burpies
d. Stretching, resistance, medicine ball squats

19. The teacher-student relationship is build on?
a. Trust and stamina
b. Trust and wisdom
c. Trust and compassion
d. Trust and loyalty

20. Respect builds harmonious relationships between who?
a. Self, brother, and his friend
b. Self, sister, and your mother
c. Self, family, teachers, and friends
d. Selfish people and bullies

21. Name which top positions have the most advantage?
a. Mount, side mount, turtle
b. Back mount, knee mount, and side mount
c. Mount, guard, and half guard
d. Back mount, turtle, and guard

22. Name which technique is a submission?
a. Rear naked choke
b. Hip bump
c. Half guard
d. Round kick

23. Muay thai contains the following techniques:
a. Hip throw and single leg take down
b. Neck choke and triangle
c. Elbow and knee strikes
d. Hook punches and double leg take downs

24. Which techniques do boxers use for defense?
a. Footwork and slipping
b. Ducking and bob and weave
c. Slipping and circling
d. All of the above

25. When you enter the competition who do you bow to?
a. Your parents and coach
b. The Gracies and the advance students
c. The judges and then your opponent
d. The corner judge and the opponents teacher

26. MMA is the combination of which styles of martial arts?
a. Boxing, sumo wrestling, and katana
b. Karate, stick fighting, and ninja
c. Muay thai, Judo, and Juijitsu
d. Taekwondo, Tai Chi, and Taebo

27. Strength in the arms can be obtained by performing what exercise?
a. Situps and push ups
b. Push ups and squats
c. Squats and burpies
d. Push ups and judo push ups

28. Strength in the body and abdominal consists of which exercises?
a. Wall sits and planks
b. Back bridges and sit ups
c. Sit up and burpies
d. Sit ups and clap push ups

29. Leg strength is gained with consistent training in?
a. Stances, lunges, and squats
b. Squats, kicks, and leg raises
c. Dips, stretches, and jumps
d. Running, pull ups, wall sits

30. Which kick is the most powerful in Muay thai?
a. Low side kick
b. High side kick
c. Front ax kick
d. Round kick

31. Which is an effective technique to stop a punch?
a. Block with the forearm
b. Parry with the shoulder
c. Parry with your palm
d. Block with your face

32. Which is a leg submission technique in juijitsu?
a. Scissor lock
b. Toe choke
c. Knee bar
d. Knee twist

33. What is the proper place to hold the hands in guard position when kick boxing?
a. One hand protecting the stomach, the other protecting the chin
b. Both hands protecting the temples
c. Both hands protecting your chin
d. Both hands out reaching toward the opponent

34. Which sensory organ/perception is related to balance?
a. Eyes and seeing
b. Ears and sound
c. Nose and smell
d. Tongue and Taste

35. Bowing is a form of?
a. Diligence
b. Respect
c. Perseverance
d. ethics

running short distances 5k max

tabata rounds- 20 sec work 10 sec. rest for 4 minutes
rowing
sit ups
lunges- with two 24 kg kettlebells
ball slam- 20 lb ball
step ups/box jumps/ thai knee

Wushu basics- joint open exercises, stretching, kicks, stances (training wife)

20 round boxing sets created on iphone

crossfit “cindy” amrap (as many reps as possible)= 5 pull ups, 10 push ups, 15 squats. in 20 minutes.

morning training is centered around taijiquan form for competition: 24 Yang form right into 48 combined form 2x= 192 postures to flow through. Chen Taiji’s Xin jia Er lu “new frame second road” on cold days.

Sparring notes-
Warm up- running, side running, jab cross, hooks, uppercuts, in-out stepping, level changes, bob and weave, waist circles.

Sparring 1 n 1 (i go you go)
- drills using covering, gloves as head gear:
1. 2 body shots- cover with elbows
2. cover vs Body hook- head hook-
3. cover- 2 Body hooks, 2 head hooks
4. cover jab
5. catch jab
6. cover Jab cross
sparring drills:
7. Jab vs cross
8. Lead hook vs upper cut
9. 3-5 attacks vs defense
sparring rounds
10. Boxing sparring rounds

Close out: rounds on thai pads and shadow boxing.

School Motto: USH !– ultimate strength and honor

types of martial code-
1. Morality of deed: the teacher-student relationship
2. Morality of mind: self cultivation and discipline of emotional and wisdom mind.

Mortality of deed- humility, respect, righteousness, trust, loyalty
Morality of mind- will, endurance, perseverance, patience, courage, bravery.

Humility- be humble, control pride and you will better yourself.
Respect- foundation of relationship with everyone, it builds harmonious relationships.
Righteousness- a way of life of setting out to do the right things.
Trust- self trust is root of confidence, being trust worthy builds respect.
Loyalty- it lets mutual trust grow, be loyal to family, teacher, and friends.
Will- a strong will is determined by the commitment to your goal.
Endurance, Perseverance, patience- are manifestations of strong will that lead to success.
Courage and bravery- courage comes from wisdom mind and bravery is action courage.

Wu De- Chinese for “martial ethics”
Mind: Humility, Respect, Trust, loyalty, diligence, discipline, sincerity, courage, wisdom, benevolence, perseverance.
Action/body: will, endurance, stamina, bravery

Magic words:
Yes sir, no sir, yes mam, no mam, please, thank you, your welcome, excuse me.

Knock out points:
Head:
Temples
Back of head at base of neck,
Jaw
Center of face
Ear
body: liver, stomach, kidney

Basic History:
Muay Thai comes from Thailand
Judo comes from Japan
BJJ is from Brazil.
The Gracies are the family that started BJJ.
Qi/Ki/chi- energy used in martial arts.

Warm-ups/strength training:
Running
Jumping jacks
Side ways run
High knee run
Ankle touch run
Bear crawling
Tuck jumps
Push ups
Sit ups
v-ups
leg raises
judo push ups
squats
wall sits
thai skip knees
jog/boxing punching in place
punching combos
touch and go kicking- push kicks, round kicks, combos.

Other limbering up and joint warm ups:
Bending, circle, and twist Neck
Circle arms at Shoulders
Circle Elbows
Circle Wrists
Twist Spine
Circle Waist
Bending Back
Side bending waist
Circle Hips
Circle Knees
Circle Ankles

Traditional stances:
Horse stance
Bow stance
Kneeling stance
Cat stance
Balance stance
Drop stance
Half sit stance
Full sit stance

Basic tumbling and falling:
Back fall
Front fall
Side fall
Front roll
Back roll
Cartwheel
Somersault
Log roll/barrel roll
Tiger roll (diving roll)

Stretching-
3 reasons why we stretch
1. Strengthen muscle
2. Flexibility
3. Endurance of muscle

Floor stretches
1. Straddle forward
2. Straddle left
3. Straddle right
4. Straddle side stretch left
5. Straddle side stretch right
6. Butterfly stretch
7. Forward bend both feet forward
8. Forward bend right leg
9. Forward bend left leg
10. Hurdler stretch left leg
11. Hurdler stretch right leg
12. Hurdler stretch both legs
13. Split left
14. Split right
15. Middle split

Wall stretches
1. Front stretch right leg
2. Front stretch left leg
3. Side kick right leg
4. Side kick left leg
5. Back kick right leg
6. Back kick left leg
7. Drop stance right leg
8. Drop stance left leg

Partner stretches
Front stretch
Side stretch
Back kick/scale
Split

Boxing
4 basic stance/foot work: guard and stance, step/slide: forward, back, left right
4 basic defense- cover, duck, slip, bob and weave.
4 basic punches- jab, cross, hook, uppercut

Basic punch combos- 2 count
Jab cross
Cross jab
Jab uppercut
Jab hook
Double jab
Hook uppercut

3 count-
Jab cross hook
Double jab cross
Cross hook cross
Hook cross hook
Jab cross uppercut

4 count:
Jab cross hook uppercut
Cross hook uppercut hook
4 punches drilled
Jab uppercut hook cross

Muay thai:
Muay thai rhythm stepping
Kick defense and blocks: leg raise, k-block, distance
Kicks: push kick, round kick (leg, body, head)
Knees- skip knees, up knees, clinch knee, side knee
Kicking: thai pads: single, double, triple kicks and punches
Kicking: kick shield combos
Kicking: wall punch and kick combos
Kicking: bag circuits and interval/station training
Moving kick combinations- moving forward on line.

Chinese kicks:
Front stretch kick
Outside stretch kick
Inside stretch kick
Front kick with toe
Front kick with heel
Low sweep/hook kick
Side kick (low, middle, high)
Combination kicks: low-high, high-low, sweep-side kick, inside-outside
Jump kicks- front, tornado, lotus, butterfly, aerial.

Judo throws:
Single arm throw
Major hip throw over back- ippon seo nagi
Major hip throw with body under hook- o goshi
Double leg sweep- ashi guruma
Front foot sweep- de ashi barai
Single leg split/Snake throw- hane goshi
Front foot sweep – harai tsuri komi
Fireman carry throw- kata guruma
Neck throw- koshi guruma
Leg reap- kosoto gake
Basic Leg sweep- Ba tane
Single leg lift and sweep- huchiki taoshi
Double leg- morote gari

Judo sparring

BJJ- jujitsu
Positions:
Back mount
Full mount- low mounts, technical/triple attack mount, s-mount.
Side control- north/south, scarf hold.
Knee mount/control- reverse knee mount.
Guard- open, closed, high, butterfly, spider.
Half guard- half butterfly, deep half guard, x guard.
Turtle

Position training:
Demonstrate postures
Half guard escape drill
Back mount escape drill
Turtle roll
Escape guard drill
Knee mount drill
Swinging armbar drill
Guard pass drill
Top armbar drill

High percentage submissions:
Arm bar
Kimura
Guillotine choke
Triangle choke
Omo plata arm lock
Cross-collar choke
Ankle lock
Knee bar
Americana
Rear naked choke

BJJ sparring rounds

Hand skills- parry and counter from Chinese martial arts:
1. Parry/pak- open palm parry
2. Pak and punch #1- parry and punch lead hand
3. Pak and punch #2- parry and punch rear hand
4. Parry and spiral slap/punch (j hook in boxing)- parry and slap
5. Parry/punch and move around
6. Other combinations and hand skills

Cover drills from boxing- crazy monkey and 3 point coverage
1. Cover jab
2. Cover cross
3. Cover hook
4. Cover body shot
5. Cover combinations- jab cross, jab cross hook, jab cross body shot
6. Other combinations and pre-sparring drills

Boxing and kick boxing sparring: safety equipment only.

Strength training and condition:
Push ups
Sit ups
v-ups
leg raises
judo push ups
squats
wall sits
squat kicks
burpies/squat thrusts
squat jumps
back bridge
hand stand against wall
lunge jumps

Aug. 30 Monday
morning
Hsingyi 5 element,
Pakua 8 animal
37 short Taiji form

evening
18 round boxing circuit
2 min work 30 sec rest
round 1- boxers sit ups
round 2- shadow boxing
round 3- mirror boxing
round 4- jab, double, triple jab, level change heavy bag
round 5- elbow/knee dirty box heavy bag
round 6- agressive defense drills and counter punch
round 7-upper cuts and straights heavy bag
round 8- fast feet drills, in/out, lateral, plyo
round 9- thai: jab cross rt kick, cross jab left kick
round 10- jump rope
round 11- neck drills , 10 punches
round 12- upper cut and straights heavy bag
round 13- boxer abs
round 14- medicine bll punch out
round 15- hand weight mirror box
round 16- jab, double, triple jab mirror box w/ hand weights
round 17- boxer abs
round 18- mirror boxing with resistance bands

20 minutes sauna and steam room

Sunday Aug. 29
morning
PA-Kua training
running drills- side ways, karoke (3), sprint bursts, high knees, butt kicks, ect.
pakua warm-ups 1-14.
8 stance form
stance/leg stepping drills.
pa-kua moving kicks- kou bui kick, bai pu kick, low and side kick, combined kick, high toe kick, etc.
Longfist form section- form 3x.
fan chang drills (4)
8 animal circle drill

Traditional Tui shou: Fundamental patterns and drills from Yang Taijiquan.
basic techniques:

1.single hand- ward off and brush knee (horizontal circles) both sides wi\
th stepping.
2. single Diving hand- with step both side.
3.joined hands- horizontal circle- yield and push
4. joined hands: diving hand- two hand with step both side.
5. Pung-Lu-Ji-an
6. pung-lu-ji-an with step
7. pung-lu-ji-an with circle step
8. yin-yang push
9. yin-yang push on circle
10. raise hands and counter push flow drill.
11. apparant close up: anti-qi-na drill off a qi-na grab.

evening
2 to 3 mile run.

Saturday morning Aug. 28
800 m run
Tai chi in park:
9 x first third
1x entire 37 form.

Teach kids class:
focus: will
exercises- little dragons:basics, circle games- animals: shrimp, gator walk, monkey rolls.
mighty dragons: kick basics, wing chun pak/parry, pak with counter punch, spiral punch/j-hook,
pad work- 3 x fight rounds.

Afternoon:
Cross fit:
400m Run
60 Box Jumps
50 Thrusters (55#)
40 Wall Ball Shots (10#)
30 Pull-Ups
20 HSPU
20 Dips
400m Run

Fri. Aug 27
morning
boxing situps
one leg squats- both legs
2 benches push ups
2 benches dips
leg raises
squat jumps 1800 degree
regular push ups
boxer crunches sit ups
squat kicks
2 benches push ups
2 benches dips
regular sit ups

running/stepping:
boxer jog
lateral 3 quick step switch
karoke left
karoke right
karoke alternate
lunge step
boxing step- lateral and front
Boxer lunge step- left and right, single punch, triple punch
line drill- bob and weave, add single punches, double punches
Thai punch/round kick combo forward stepping
shadow boxing- momentum step and punch.

Tai chi long form.
post workout stretch- yoga warm-down from Insanity workout.

Evening
running 800m

boxing hand weight training:
jog punching
flys
power step and punch
mirror box
rail step drills
push press
double punch outs
sprint runs
lateral step
circle step
30x barbell press

Aug 26 Thurs.
morning
strength training:
Abs: 25 sit ups
Leg: 25 squats
Arms: 25 push ups
Abs: 25 leg lifts
Leg- 25 lunges
Arms- Plank 30 sec.

running drills-
jog, karoke, side ways, backward, high knees, butt kicks..etc.
8x sprint runs.

Tai Chi Long form
Hill walk

Wed. Aug 25
morning
Long fist basics- stretching/warm-ups, kicks, stance work.
-front, outside , inside stretch kicks
-bow stance walking punching
-bow stance walking with 3 punches
-tan tuei line 1
-tan tuei line 2
-8 stance drill moving forward
-toe-snap kick
-heel- snap kick
-snap kick-side kick
Taiji:
walking basics- part horse mane, brush knee, repulse monkey, wave hands like clouds.
close.

Tues. Aug 24
morning
neijia-
hsingyi- 5 elements,
pakua- 8 animals,
Taiji basics.

evening
Bosu ball work- abs, legs, arms set:
20 x each
round 1-
Abs- jack knife
legs- squat with weights
arms- push up

round 2-
Abs- V-ups
legs- one-legged squat (leg behind body)
arms- T-push up

round 3-
Abs- superman extentions
Legs- one-legged squat (leg lateral)
Arms- judo push ups

round 4-
abs: plank and knees to side
legs- squat and raise hand weight in push-press
arms- alternate arm push ups, left and right side.

Running 1 mile
Rowing 1000m
bench press bar 3 x10

Mon. Aug 23
morning
Long fist basics- stretching warm-ups, kicks, stance work.
neijia-
hsingyi- 5 elements,
pakua- 8 animals,
Taiji basics.