JUNBI UNDO
KU Warm-up
Core work
Ukemi waza\Nekeri waza
Nekeri full drill
KIHON
Heishu waza
Tsuki waza
Uke waza [level 1]
TEGUMI
#1-12
FUTARI-GEIKO
Heishu w\focus mitts
KATA
Seisan
HAPV\CONTEXTUAL
Bearhug escape
mount escape [scissor sweep\arm-bar]
Thursday, January 29, 2009
Tuesday, January 27, 2009
KU Training Tuesday 1-27-2009
JUNBI UNDO
KU Warm-up
Core work
Ukemi waza\Nekeri waza
Nekeri full drill
KIHON
Heishu waza
Tsuki waza
Uke waza [level 1]
TEGUMI
#1-12
FUTARI-GEIKO
Heishu w\focus mitts
KATA
None
HAPV\CONTEXTUAL
Bearhug escape
mount escape [scissor sweep\arm-bar]
KU Warm-up
Core work
Ukemi waza\Nekeri waza
Nekeri full drill
KIHON
Heishu waza
Tsuki waza
Uke waza [level 1]
TEGUMI
#1-12
FUTARI-GEIKO
Heishu w\focus mitts
KATA
None
HAPV\CONTEXTUAL
Bearhug escape
mount escape [scissor sweep\arm-bar]
Thursday, January 15, 2009
Training 1-15-2009
JUNBI UNDO
KU Warm-up
30 Push-ups [3 rounds]
10 squats [5 rounds]
Bridge 15 sec holds [3 rounds]
Jumping jacks 1min
Ukemi waza\Nekeri waza
Ukemi waza Full drill
Nekeri full drill
KIHON
Heishu waza
Uke waza [level 1]
Tachi keri
TEGUMI
none
FUTARI-GEIKO
Kaishu
Heishu w\focus mitts
KATA
Seisan Apps
HAPV\CONTEXTUAL
chudan\gedan\jodan mawashi-geri
mount escape & scissor sweep\arm-bar
KU Warm-up
30 Push-ups [3 rounds]
10 squats [5 rounds]
Bridge 15 sec holds [3 rounds]
Jumping jacks 1min
Ukemi waza\Nekeri waza
Ukemi waza Full drill
Nekeri full drill
KIHON
Heishu waza
Uke waza [level 1]
Tachi keri
TEGUMI
none
FUTARI-GEIKO
Kaishu
Heishu w\focus mitts
KATA
Seisan Apps
HAPV\CONTEXTUAL
chudan\gedan\jodan mawashi-geri
mount escape & scissor sweep\arm-bar
Tuesday, January 13, 2009
1-13-2009 Training
JUNBI UNDO
KU Warm-up
100 straight leg sit-ups
Bridge 15 sec holds [3 rounds]
Crab walk
Knee walk
Shrimp
Ukemi waza\Nekeri waza
Ukemi waza Full drill [amrap 3min]
KIHON
Tsuki waza [210 strikes]
Heishu waza
Uke waza [level 1]
TEGUMI
#7-9
FUTARI-GEIKO
Tsuki
Kaishu
KATA
None
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
mount escape & scissor sweep
KU Warm-up
100 straight leg sit-ups
Bridge 15 sec holds [3 rounds]
Crab walk
Knee walk
Shrimp
Ukemi waza\Nekeri waza
Ukemi waza Full drill [amrap 3min]
KIHON
Tsuki waza [210 strikes]
Heishu waza
Uke waza [level 1]
TEGUMI
#7-9
FUTARI-GEIKO
Tsuki
Kaishu
KATA
None
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
mount escape & scissor sweep
Thursday, January 8, 2009
1/8/2009 Training
JUNBI UNDO
KU Warm-up
BW Squats 1min[2 rounds]
Pushups 1min[2 rounds]
Bridge 15 sec holds [3 rounds]
Shrimp
Ukemi waza\Nekeri waza
Front, back, side breakfall
KIHON
Tsuki waza [210 strikes]
Heishu waza
Uke waza [level 1]
TEGUMI
#1-6
FUTARI-GEIKO
Heishu
Tsuki
KATA
Seisan Apps
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
Mount escape
KU Warm-up
BW Squats 1min[2 rounds]
Pushups 1min[2 rounds]
Bridge 15 sec holds [3 rounds]
Shrimp
Ukemi waza\Nekeri waza
Front, back, side breakfall
KIHON
Tsuki waza [210 strikes]
Heishu waza
Uke waza [level 1]
TEGUMI
#1-6
FUTARI-GEIKO
Heishu
Tsuki
KATA
Seisan Apps
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
Mount escape
Monday, January 5, 2009
1/6/2009 Training
JUNBI UNDO
KU Warm-up
20 BW Squats [3 rounds]
10 Pushups [3rounds]
Crab walk
Shrimp
Ukemi waza\Nekeri waza
Backbreak fall, back roll, front roll
KIHON
Tsuki waza [210 strikes]
Heishu waza
TEGUMI
#1-12
FUTARI-GEIKO
Heishu futari –geiko
w\ focus mitts
KATA
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
KU Warm-up
20 BW Squats [3 rounds]
10 Pushups [3rounds]
Crab walk
Shrimp
Ukemi waza\Nekeri waza
Backbreak fall, back roll, front roll
KIHON
Tsuki waza [210 strikes]
Heishu waza
TEGUMI
#1-12
FUTARI-GEIKO
Heishu futari –geiko
w\ focus mitts
KATA
HAPV\CONTEXTUAL
chudan\gedan mawashi-geri
Sunday, January 4, 2009
Thursday, January 1, 2009
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