Sled intro

We had a bit of a late start today but still put in a solid 2 hours of training. We are continuing to include some ground fighting basics in the workout to keep things a bit more rounded. Today was a bit of a mix between skill and conditioning emphasis since we haven’t all worked together for about a week.

Roll call: Tony and Mike

Warm-up

2x3min Jump-rope

2 Rounds of: 10 pull-ups, 3 ring dips, hip stretch, 10 OH squats, 10 GHD sit-ups, 10 back extensions

Footwork/agility 3 circuits of 1min rounds

• Sprawl – from squared feet at start and work in throwing combination to a sudden sprawl.
• Ground drill – on back, bridge up and roll to side control, kick leg through to kesa-gutami, roll onto back and repeat. This is a basic flow drill performed as shadow wrestling.
• Shoulder Roll – this is presenting a challenge to Tony and Mike since it is a new skill and different from anything else we have done

Defense Circuit 3min/1min 2 circuits

• Rope Line
• Maize ball – 1st round 10’ 2nd round 8’
• Speed bag

Shadow boxing 3min/1min

2 rounds

Mitts/Top and Bottom Bag 2min/1min

• 4 way hook
• Slip jab and return with round kick (outside slip return right, inside slip return left)

Alternating rounds with top and bottom bag

Glove Drills

• Jab – round robin, switch each minute (everyone had a round of offense and a round of defense with everyone else)
• Jab Cross - round robin, switch each minute (everyone had a round of offense and a round of defense with everyone else)

The focus for these two drill was developing a clean defense and working on firing back after a block or evasion.

Finisher

3 rounds

Sled pull hand over hand to you with 150lbs in sled (50 foot pull each round)

KB swing 20 (using 16kilo)

Med ball throw supine single hand throw 10 each (4.4lb ball, throw as high as possible)