Due to scheduling conflicts with trainees we have been off for the past few weeks. In addition to a few shoulder/neck injuries of mine – the first after doing heavy double and triple thai kicks on the bag and a week later doing heavy push jerks at the gym.
Our first workout back was fairly light and technique based. We worked primarily on the bob and weave and some basic grappling techniques on the new mats.
Roll Call: Tony
- 1x3min jump rope
- 2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats, 10 GHD sit-ups, 10 back extensions
Defense Circuit 2min/1min (2 circuits)
- Maize ball
- Rope line
Shadow Boxing 2min/1min
- Muay Thai
Continuous 1 min rounds (2 circuits each person)
- Jab cross – left hook – bob and weave cross hook
- Jab cross – right hook – bob and weave hook cross
- Jab cross - alternating hooks – bob and weave return
Stand up- Greco Roman Under Hook Drill
Mount - Introduction to:
- Basic arm bar
- Figure 4 arm bar
On our next practice we will work some more basic grappling techniques - from the mount and the guard. This is in addition, of course, to our standard boxing and muay thai.
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