Sunday, October 5, 2008

Back in action

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

  • Boxing

  • 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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