JM. NO warmup 4min rounds, with a change in exercise every 1minute. Then rest 1min Bagwork: punching,kicking,punching kicking,rest 2H-SW,SW(L),SW(R),SW(Alt),rest Bagwork:(L)only,(R)only,Straight punches only, Hooks Only,rest C(L),C(R),SN(L),SN(R),rest Pushups,Situps,BWSQ,Bridge,rest (L)only-SW,C,P/PP,SN,rest (R)only-SW,C,P/PP,SN,rest Bridge 3mins to finish
JM & Warmup 2H-SW,pushups,BWSQ’s etc Goblet SQ…hold for 10…Goblet SQ…hold for 9…Goblet SQ…hold for 8…Goblet SQ…hold for 7…Goblet SQ…hold for 6…Goblet SQ…hold for 5…Goblet SQ…hold for 4…Goblet SQ…hold for 3…Goblet SQ…hold for 2…Goblet SQ (x10)…hold for 10 Pistol drills: Slow descent and sit. 10 each side. Increase weight. 5 each side. Partner pistols. Partner pistols with partner holding the leg up. Side of the ring drills Swings again C&P – 2mins each side SN – 2mins each side Getup Situps – 10 each side Pullups – 10 for guys, 5 for girls
JM & WarmUp A few extra swings & squats to loosen up the legs. Training and drills aimed at perfecting the pistol. End with 100xSN with 1 hand change.(24kg)
JM & WarmUp Normally we do about 36 swings a minute. The plan is to slow them down. The only way to do this is to go deeper, since that takes a fraction longer. 18 sets of 50…last 100 …go up a weight and do them all in one set. Dragon 1L-DL circle. Once around on each leg
JM & Lazy15 Timed sets of TGU’s(24kg) for team A, while team B do step-climbing. Always on the same hand, leading with the same leg. TGU’s – 5min Steps – 5min TGU’s – 5min Steps – 5min GetUp situps 50 per side