Andrew's workout blog

[AndrewS]

Sat,

Elliptical 25min

Sun,

Latosa small group- 4hrs
Just a few of the diehards out for some coaching
Double stick outside 'defense'- these ideas break v-hitting
-power in both hands
-doubling up- to outside and inside angles
-using power in multiple timings
-hit to the person, not their attack
-hit above the line- try to time so you're early on their power curve
-drive hits with lead forefoot to activate whole body (helps force bringing hips in)- heel up, forefoot as brake- forces forward motion/intent. When weight dropping brings heel down- time for weight switch or lifting power
Foot driver idea from point- lose the pivoting, stay square
Boxing drills facing wall
-from point, working toe as driver- infighting distance
Boxing drills w/ back to wall
-increase awareness of drive off back foot
- take away pulling back
Elbow shots
-rising and forward
-dropping in
Use power curve and foot switch to drive (figure 8 idea). Don't fold back (loses space, loses room for hook and uppercut)
Blade idea with hits
-circle hits/draw cut
-change grip to focus on lead edge to draw out sense of stick as blade
-hitting as a cut makes hit into mid-range hit, activates forearm so power isn't just in weapon-> all along weapon, hand, forearm, body
-primarily activates forearm awareness
Primary role of long hits- follow short/medium- don't open long, fire medium, hit long as they go back, if you need to
Staff
-boxing ideas
-keep high, hit high- same sort of feel as blade or hilt striking with single stick- more weight into weapon

Caveat- back off on toe/forefoot ideas if knees are tweaky- much pressure

Workout #2).
DE lower
Bulgarian squats wk 1/3
65lbs + chains
10x2, 45s ri

Skipped speed pulls- bicep still tweaky.

UCLA is hurting me- 3 more weeks of this to go.

Phoenix,
thanks for the tip, check your PM

Andrew

[AndrewS]

Mon,

Workout #1).
Elliptical- 15min

Workout #2).
Max effort upper
BB bench + chains
-worked up to a 5rm- same as wk 3 of last cycle on this lift. Definitely stronger. Limiting factor is shoulder girdle stabilization on left. May aim for doing some RE work w/ horizontal pulling- renegade rows?
DB bench
3x8

Got late, felt crispy, called it a night.

Tues,

Practice- 2 1/2+ hrs
review of escrima session from sunday.
Reaction drills
- went through basics of reading
-counter all actions w/ #1
-counter all w/ #2
Roof attack- reps
Outside defense-reps
-switch lead
-same lead
Roof vs. #1- continuous
-mixed footwork first to show how to control someone with just motion
-regular off-line cycle for contrast
-switched off with one person trying actively mess the other person up with just footwork
Counter for counter, always attacking, again working footwork/positioning
Pad work- focus on toe/forefoot primary idea
4x2min -power
rising elbows
dropping elbows
uppercuts
hooks

Amazing how much this loosened up my hips. Very nice.

Andrew

[AndrewS]

Thurs- 26?
Workout #1). Elliptical 20min

Workout #2).

Escrima
-roof attack variants
-hitting- tabata intervals x8
WT
-4th program
- vs. hooks- three options
-vs. uppercuts- three options
free


Sun,
DE lower
BB bulgarian squats 70lbs + chains-wk #2
8x2

Reg practice- 1 1/2hrs
Projection-static
-same, stepping in to hit pads
-projection- from stalking, feeder moves in with body motion to simulate attack position and intent
-above, using focus mitts

Had to cut things short- 4 transplants rolled in at once. From Friday at 530 AM to Monday when I got home at 7, I got a total of maybe 10 hrs sleep out of 85- one 5 hr chunk on Saturday and a few 1-2 hr catnaps. I'm down 10-12lbs in 3weeks. 'cos I don't have time to eat. This completely s*cks.

Tues,
Reg practice- 2 1/2hrs
Old EWTO 5th program
-tan/lan variant
-wu/lan variant
-lan/lan variant
-3 cross-hand elbow stop passes
-differences from push-hands
-change to kup jarn
-balance games
-knees and sweeps

Thurs,
ME upper
bb bench + chains
Worked up to a 3rm, then did a backoff triple 5lbs lighter
Paired
db bench press
2x8, 1x6, 1x5
bb row 4x8

Andrew

[AndrewS]

Sat,

Workout- 3 1/2 hrs
Partner #1 drops by
-free poon sao into clinch
-counters vs. plum
-power hitting on pads- biu/x-facevs. pulling plum
Partner #2 drops by
Escrima
-double outside defense
-forefoot control
-power hitting with forefoot control
-boxing combis lifting and dropping using forefoot control
-elbows w/ same
4x2min round hitting single and double stick each hand
stalking
-stalking, one man positions to thai kick
-counter above by crashing/projecting
-counter by withdrawing leg and crashing


Sun,

Reg practice
2 1/2 hrs
Static structure check
power hitting
moving structure check
power hitting
MB catch and pass from static
power hitting
free structure check in motion (flow through)
power hitting
mb catch and pass in motion free (mult rounds)
focus mitt hits, varying pressures to mess with lead shot
lat sao
- attack with power with either hand w/ front step and counter
- attack with power with either hand w/ passing step and counter
- prog 1-4 combined

Another young mind warped. . .

Kinda funny, one of my guys has been sparring a MT guy with 8 semipro fights from North Hollywood MT who is now asking about training with us. I can live with recruiting new students this way. . .

Andrew

[AndrewS]

Yesterday,

ME Upper
BB bench + chains
5 Rm- managed with last week's 3rm
backoff set of 3 , 10lbs lighter

BB bench 4x8
db bench 3x8, 1x6
Paired, 90s ri

db pullover 3x8
scap pushups 3x12
paired 90s ri

Andrew

[AndrewS]

Yesterday,

Thurs practice- 1 1/2 hrs
Roof and outside def. vs. #1 and #2, free, both sides
inside defense
box drill

conditioning-15min
sled-drag +115 x50m x8
1 arm 1leg mp w/ kb
5x5 w/ 36
5x3 w/ 53

Couple of rounds of power hitting

Andrew

[stricker]

hey andrew,

see you added scap-pushups, did you catch that article on t-nation with all the stuff on scapula mechanics?

[AndrewS]

Sun,

Reg practice 2 1/2 hrs
Escrima
Figure 8s
- w/ partner, static and moving
-in air
Figure 8 stabs
- on wall
-in air
Single arm figure 8s empty hand on focus mitts, static and moving
-front
-rear
Double arm figure 8s empty hand on pads (combis of straights and backhands)- 3 rounds
Two handed weapons work w/ partner
30 reps, 8 leads
Started to get some real power on my rising shots- felt my gut engage tweaking my forefoot mechanics
WT
-double neck tie, no hands defense, 3 directions, not broken down
-same, for time, wearing belly pad, partner goes for knees
Defense against push
-on pads
-reps
-free
Defense against pull
-on pads,
-reps
-free
Defense against twist
-on pads
-reps
-free
Free rounds, low intensity

Mon,

Partner by, 1hr
Projection drills from outfall and circle step
-from character 2
-from each lead
-on focus mitts, static
-on focus mitts, moving
Power shots on pads, stepping in
Jut chuen, as punch, timing

Andrew

[AndrewS]

Jon,

saw that article. It did remind me about these, but my main impetus is that stabilization on my left is the limiting factor on my bench- my L shoulder disconnects at high weights, and I think that if I strengthen up that link, I'll have another fast 20-30lbs on my bench

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
ME upper
2 board press 5RM, 5lb pr

Paired
DB bench 4x8
bb row 4x10
90sri

Paired
DB pullover 3x8
scapular pushups 3x12

Workout #3).
Tues practice 1hr 15min
Defend 2 attacks and counter, r and left sides
-#1 or #2
-#3 or #4
All 4 angles
Stab defense
-body motion
-stick options
-free

Andre

[AndrewS]

Weds,

Elliptical 20min

Caught The Head Cat at the Knitting Factory for Valentine's Day- Lemmy and one of the guys from the Stray Cats doing a rockabilly side project. Very cool.


Sat,

Workout #1).
Elliptical- 20min
Heavy bag 10x2min rounds, 1min rest
Felt surprisingly good- have been walking around with an ugly URI for a couple of days, but the rounds went by fast and I had wind to spare even through I was throwing hard.

Workout #2).
DE lower
Bulgarian squats wk3
75+ chains
6x2

Speed DL
60%rm1
10x1

New Lamb of God is great lifting and bag work music. Brutal.

Andrew

[AndrewS]

Sunday practice- 3hrs
Turning hits
MB passes w/ turn
Turning hits
Stepping hits
Some power generation tricks
Double neck tie + knees- counter with body motion 6 rounds
Double neck tie + push counter
-reps
-free
Double neck tie + pull
-reps
-on pads
-free
Man w/ neck tie brings his head tight-twisting counter
-reps
-free
Boxing
- CM vs. outside game, CM guy plays defense only
- As above, when CM guy works inside, outside player goes to double neck tie and knees, defender uses double neck tie counters and goes to counter


Andrew

[AndrewS]

Mon,

ME upper
2board press wk 2
5rm, 10lb pr

Pair
DB press 4x5
BB row 4x6
90s ri

Pair
db pullover 4x8
scap pushups 4x12
90s ri

Tues,

Tues practice 2 1/2 hrs
SNT
1st 4 sections
Mechanics, applications
Some White Crane/Taiji derived arm swinging exercises from WCC Chen's taiji and Wayson Liao's taiji thrown in to loosen up and explore some ideas, been a while since I busted that stuff out.
Used Terence's 'charge at 'em with a pad' test for the punch to bring out some structure.

sled drag 50m +135 lbs x8
1arm 1 leg kb press
8x3 w/ 53
8x5 w/36

Decent night's work.

Andrew

[AndrewS]

Weds-
rest

Thurs,

Practice- 2hrs
Siu Nim Tao
Sections 5-8.
Mechanics and applications.
A lot of reps and conceptual stuff, with some tie-in to live training, but mainly passing on my take on 1st form.
Did a bunch of dan chi in here, into cross arm dan chi, lop switches, then to double tan /double fook platform for cutting huen, huen from inside, and tan vs. punch, pressure work.

Should get poon sao started within the next few weeks on the latest addition to the group.

Andrew

[AndrewS]

Sat,

'ME' lower
Box squat 15" box, wk 1
4x5 w/ 70 % rm1 (245)
3.5 min ri, no belt
BB Step ups to 19" step
3x6 @105
Low bar narrow stance GM
3x8@ 185

Kept it light, first time back on heavier full body stuff in a while.

Found this today < http://www.essenceofevolution.com/3taikyokuken/92genritojissyou.htm> - reminds me of the first resistance program I put together after reading Bompa's 'Serious Strength Training'- cycing through periodization w/ WT specific motions in all three plains upper and lower body, going from 20 reps down to triples. Seriously messed myself up on that. Su's stuff looks much smarter- using implements to convery body feel and do some SPP-like stuff. I especially like the idea of hitting into a tensed rubber band, seems like you could nicely replicate a really brutal sprawl to faceplant with that, especially if you don't like to just fall on someone with your sprawl. Hmmm, I'm stealing some of this sh*t. Wish he'd done this at that seminar I went to with him.

Andrew

[AndrewS]

Sun,

Practice- 3 1/2 hrs
Escrima
-Defend 2 attacks and counter- both leads
-stab defense, from stalking, with climbing hits- used this to bring out lateral footwork
-low defense (and application to shoot defense)
-power hitting w/ 2 handed weapon 6x30hits
-power hitting with head motion, single stick, both leads, walking under target
Sparring- rounds
-hands, one person pure outside, the other defense only, working in
-as above, defense/CM guy gets to go for counter hits on inside
--as above, no hits from defensive player, guy with the long game goes for neck tie when other man makes it inside- neck tie counters from here
Reps
-recovering posture from broken down position after neck tie
WT
dan chi
-free
focus on
-tie sao and counter
-jut vs. high attack
low bong/ low punch cycle
+ on balance beam

Andrew

[AndrewS]

Tues,

Practice- 2 1/2 hrs
New addition by, another retrofit
Escrima
Power hitting basics
pressure drill w/ stick in middle
stalking drills
WT
Power hitting
structure
-static
-moving
Mechanics of Character two/adduction
Power hitting

Weds,

Workout #1).
Elliptical 20min

Workout #2).
ME upper
2 board press, wk 3
Hit a triple at 260, backed off for 4 at 250

Pair
DB bench 3x6
BB row 3x8

Pair
DB pullover 3x10
Scapular pushups 3x15

Andrew

[AndrewS]

Very interesting piece. This essentially seems to be (intentionally or not) a snapshot series of how to develop control of the bodyweight through the upper body in part by developing the ability of the torso and junction of the thorax and scapula to maintain stability with a changing pattern of isometric contraction. Note the weighted vest and transition between implements working the same skill set.

<http://youtube.com/watch?v=qHVHo8Y3wYU>

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical, 20min

Workout #2).
Did a bunch of mobility and soft tissue stuff
KB windmills
4x5 w/ 53
3x3 w/72

sled drag 95-135lbs, 50m
Did some upper body stuff and used the head strap for a few rounds.
Looped some old elastic resistance tubing between the sled and either the dragging handles or the headstrap- totally different feel, really amazing how close this is to a clinch war. I have a new favorite game.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min
Heavy bag 10 rounds- working on explosiveness and crispy footwork here. Felt good

Workout #2).
Dropped by my bro's class- missed sparring - taxes took longer than expected
Hung for about an hour
Went through some intro sparring drills for escrima- useful stuff, interesting the stylistic teaching differences between us
Snagged a couple of padded sticks off him- he's getting them at actual affordable prices (1.99 each)

Sun,
Workout- Sunday practice 3+ hrs
Stalking drill- any one hit and counter
Stalking drill- vs. stabs
Head motion and hit with changing footwork going under target- mult rounds
Jabs on focus mitts
Sparring, mult rounds each
-jabs vs. pure defense
-all shots vs. pure defense
-free boxing
-free boxing, neck tie allowed, to neck tie counters
-padded stick, hunt the hand
CK
-double jum
-piercing hands
-piercing hands to barring arms
Apps, dummy, bag (for man out)
Double arm stuff
-tan vs. punch
jum vs. palm

Andrew

[stricker]

Very interesting piece. This essentially seems to be (intentionally or not) a snapshot series of how to develop control of the bodyweight through the upper body in part by developing the ability of the torso and junction of the thorax and scapula to maintain stability with a changing pattern of isometric contraction. Note the weighted vest and transition between implements working the same skill set.

<http://youtube.com/watch?v=qHVHo8Y3wYU>

Andrewthe rings seem like a great piece of kit if you dont have a cable machine too, just orient the body the right way to hit the shoulders at any angle...

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
RE upper- deload week
db bench 3 sets max reps, 1min ri
23, 10,7

Chins- bunch of doubles and singles scattered through the rest of the workout

DB floor press 3x6
Renegade rows 3x8

bb curls 3x8

Sled drag around waist- 25m
90, 135, 180,225,270, 315

Today,
Workout #1).
Sled drag 50m, 135 or 180, head harness or upper body, 10 rounds
Staff hits 10 each side, 10 rounds

Workout #2).
Practice 2+ hrs
New start, second class, retrofit job
Escrima
Stalking
Roof attack -multiple variations
Roof attack and counter, feeder crashes or backs off
Head motion drills under target stick
Hitting, up and back
WT
Alternated hitting drills with structure drills
-step in with punch
-lan + step
-rising elbow with step
Always taking mechanics of each hit back to step with punch

Andrew

[AndrewS]

Weds,

Elliptical 20min

Thurs,

Workout #1).
Elliptical 20min

Workout #2).
Thurs practice 2 1/2 hrs
Escrima
Figure 8 high low
-zoned hits
-zoned before contact
Boxing 20%
Pure D vs. straights
vs. hooks and uppercuts
vs. all
Free- did a couple of 2min rounds
Working on head motion and exploding in, re-facing, setups
WT
CK app- jip sao (tan/pak thing), showing CK a piece at a time. Idea of using tok/wu as 2 on one bridge.
Dan chi
-free rounds between each focus
-low bong
-fak/bong
-kao/punch
Huen platform
-tan vs. punch
-jum vs. palm
-huen palm from fook
-huen punch from palm, low
-huen punch from palm, high (drives bong)
-basics of tan/punch (high fook) side of roll
-basics of fook/bong side of roll
Poon sao

Kinda cool to show this to someone for the first time, been a while since I did that. Made sure to sneak up on him with it. . .

Andrew

[AndrewS]

Sat,

BB push press
singles
worked up to 228x1 PR
Wide stance low bar box squats to 15" bax
80%rm1 (based off 350, underestimate)
5x5, 4min ri
Step ups to 19" box
3x6

Sun,

Workout #1).
Fresh ink, 2 1/2 hrs

Workout #2).
Abbreviated workout- 2hrs
Intro to poon sao
basic cycle, both sides
compare multiple types/approaches to poon sao, heavy forward, angling, balance manipulation/control into clinch
rounds of boxing, clinch next to poon sao flavors to illustrate roll in training
basic cycles and attacks
8x20 kb swings w/ 72

Andrew

[AndrewS]

Something I wrote on EF:

As a Wing Chun/Escrima guy who powerlifts and thinks about body mechanics a good bit, here's my take-

Leg rotation when the whole foot is on the ground (ankle is constrained, yes there's some play, no where near what there is when you live on your forefoot) should primarily come from the hip; to do otherwise will put lateral forces on your knees, something they aren't built to take.

Toe in emphasizes one kinetic chain, heel out another. Both tend to be going on to varying degrees in each leg at any given time.

Toe in comes with internal rotation of the femur, from the adductors and hip flexors, and re-inforces (by irradiation) oblique and transversus abdominus activation allowing greater force of isometric contraction by the abdominals, helping with stabizing the torso and/or developing power from the waist on the dragging up portion of the half step, shuffle, whatever you want to call it- essentially part of the process of 'sitting down on a punch'.

Heel out comes with external rotation of the femur, comes from the gluts and hamstrings, and re-inforces the action of the low back (quadratus lumborum, etc.), helping with stabilization and providing 'drive' with the expanding phaze of the step in question. See Louie Simmons' articles on squatting for a very clear and nice explanation of this (somewhere in there he mentions that old lightweights used to squat pidgeon-toed for the increased stability, but that doesn't work for bigger lifters- an interesting aside).

Both these mechanics can be 'hidden' inside and don't require really precise positions to use once learned.

Wing Chun shows the stabilization/turned in thing first in its character 2 stance, then gets explicit with the other mechanic in the preparatory exercises for long pole and pole work.

FWIW,

Andrew

[AndrewS]

Mon,

ME upper
Close grip bench
5rm PR @225, 35lb PR, haven't done these in 6-7 months

Pair
DB floor press +81
3x8
Renegade rows 2 x53kb
3x9
90 s ri

Pair
bb curl +80
3x8
Scap pushups
3x15

Upper back felt crazy after this, very cool.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice, 2hrs
Figure 8
-high low, various footwork
-cob-cob
Box drill
-continuous
-break out and counter after 3-5
1 for 1- one attacks, other moves out and counterattacks, only one step allowed, look for optimum position
Quick round of light sparring with foam sticks- showing artificiallity of 1 for 1
Boxing
Pure D vs light attacks
Free (light) 2 rounds
Lat sao
-prog 1, angling backwards against pressure
Boxing
-switching the line using changing angling
Lat sao prog 5, EWTO, elbows
Neck tie pummel platform to elbows, free

kb swings +72 x20
MB slams +12 x20
5 rounds, 1min ri

Andrew

[AndrewS]

Weds,

Elliptical 20min

Yesterday,

Workout #1).

Elliptical 20min

Workout #2).

Push-press
Worked up to 223x1, jumped to 238, missed twice, dropped down to 233, dropped the bar, and actually cracked the collar on the POS bar I've been using. Annoying.

Box squat to 15" box wk #3 of modified 5x5
3x3 @ 230 (65% rm1 approx @ 350)

BB High step ups to 19" box
3x8 @ 115
Love these. I can see how you can use these to build a monster squat- they really force posterior chain activation- found a groove where I'm almost pulling myself up by my heel.

RDL
3x8 @ 283
First time back with these, kept it light, could feel something hinky on my R side- hip has been acting up. Did a bunch of mobility as my warmup, and that calmed things down a bit, but this is the worst this has been in months.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 20 min

Workout #2).
Partner by 1 1/2 hrs
SNT 2x through
Cleaned up 7th set, tan/bong transition and made it a theme
Dan chi
-kao cycle, on floor, on balance I
-fak cycle
-bong/lan/tan w/ hip action to shan vs. far side fak
-kao to counter shan
CK apps
lan knockdown off bong
bong/lan/tan transition
- as in dan chi above, setup for fak with outside footwork
-single necktie counter failed shuckover to inside hit (shan) + neck tie +hit
lan/tan/punch- head and shoulder control/bump to straight shot in messy slightly open clinch
Side fak- get something in the way to cover attack from side or back
Jut/pierce- cover from outside to in
Ran through whole 1st 1/3 CK, tying feel from apps into motion and position.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

30min
OH squats
7x3 @65
5x3@85
2x3 @105
6 rounds on bag
Just opening up the hips

Workout #2).
Sparring 45min
Boxing-7 rounds
Working swiching leads walking through, hammer shots to jabs, various bridging ideas. *Didn't* work quick line changes much- should mess with those next week. Played with varying range and pressure, interesting working off different feels. Worked on staying compact without getting too small, but could feel my gut disconnecting a few times, got punished with liver shot, luckily it was a few seconds before time.
Box into clinch 2 rounds
Clinch w/ elbows and throws 2 rounds

Partner's class 1hr
Hung out and played a bit, showed one of his students some exercises for her shoulder- think she's got a weird impingement thing going on, worsened by a weak serratus.
Escrima pad work- hammer shots
-hammer shots to jabs
Roof vs. #1, continuous

Workout #3).
20min
kb swings +36lbs, 30 reps
sled drag +90 x50m
9 rounds

Workout #4).
P-Funk, dancing 3hrs

Da-da-da-di, da-da-da-da, FLASHLIGHT!

<http://youtube.com/watch?v=bmkoAUs0WKI>

Andrew

[stricker]

andrew,

what's a hammer shot? im guessing its not a hammer fist, as that into a jab would seem wierd...

hope you got those LA peeps moving at the pfunk gig... ****, god****, get off your ass and jam!

[AndrewS]

Today,

Sunday practice- 3hrs
Went over some recent places where various folks have been doing well sparring with partners from other backgrounds, thinking about what's working, why, where in practice it came from. One person is having nice luck crashing though leg checks on his front kick.
Intro to ground work for latest regular
2 min rounds, rotating new man in at 1min or after 3 escapes
escape from side control-free
basics of maintaining side control
escape from side control-free
basics of escape from side control, various options
escape from side control- free
ways to get the far arm in from bottom
escape from side control-free
basics of stomp to move to guard from side control
jumping bean- reps
stomp to move to guard-reps
escape from side control-reps
submissions available from side control
Pad rounds, striking man in guard (padholder) 2 rounds for every one, worked sifu's messed-up kinda open guard as feeder
Free rounds, all striking allowed. 4 rounds for everyone. I need to work more knee on belly, arm bars were much more available to me than from side control- I think my hips are in a better place when I trap the arm.

Good day's work for everyone.

Jon,

nah, I'm hitting hammer fists- a #1 strike from escrima (or #2) from a high guard (CM), using my footwork to control the range as I go in, striking to zone my shot so it ends at about the level of my own throat, aiming for the other person's head, through their guard, varying crashing really aggresively so it lands on the neck to check them for the rear hand or puts me in a neck tie (depending on the side), or it smashes into their guard and drops it so i can either come with the rear hand or piston out that front hand as a low elbow jab (end position of the shot should be perfectly lined up for a WC/Dempsey style low elbow lead). Worst case, I hit air, and the range is right, I'm in the right place for that jab. Pi chuan to zhuan or beng is another way to think about it. One of my partners who trained with the first wave of thai guys to come to LA tells me that's an 'old style' MT technique; Adam Singer mentioned he came across it as a useful tool prepping one of his guys for a fight, and subsequently found out that it was a MT thing from krabi krabong. I picked it up from Rene Latosa, and it's treating me right at the moment. Dunno how it would work for you - it probably works better if your working with someone roughly the same height; I haven't had a chance to try it on beanpole.

P-funk was awesome, as ever, and I danced like a d*mn fool. They're mixing that number with the Lil' Jon "to the window/to the wall/to the sweat run down my ballz/say skeet skeet skeet skeet skeet skeet skeet/ say sh*t/godd*mn/get off your *ss and jam" these days and it's freakin' awesome. They broke out Maggot Brain and Cosmic Slop too, unfreakin' believable. The crowd had a definite old school component last night which made for a great energy; the last time I saw them with a crowd this bumpin' was a 90s show in Cleveland where most of the audience had dusted off their orginal Funkateer threads from '79.

Later,

Andrew

[Mr Punch]

P-Funk? As in THE P-Funk? George Clinton? Sweeeeet!

I like mah funks punked up.

[stricker]

ah ok gotcha, that makes sense. the hammer fist seems a shorter range strike than a boxing (elbow sideways, fist horizontal) jab, which is why it seemed wierd. ive seen a similar motion used in close thai style clinch work, but not as a strike, more to make contact to pull guard hand away etc. i can see it would kinda fit to come from mt, like a version of the downward elbow spike at longer range using the fist... hammer fists work great on the ground thats for sure.

which reminds me, something ive seen you might want to try is actually using hammerfists from the bottom if youve got guard. it was daijiro matsui (?) vs alex reid at a cage rage a while back. matsui used hammer fists slicing up and down reids face. the fight was like g'n'p in reverse! having not tried this for real my guess is a seam on the glove could have been a part of why there was so much blood for so little energy expended...

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2hrs, new lady's 3 or 4 session, and a random appearance by someone who has been by intermittantly. It's clearly spring; I expcect more to come out of the woodwork soon. . .
Escrima
Roof vs. #1, reps
Outside vs. #2 reps
Defend #1 or #2 with roof or outside- gotta do defense vs. double hits to stop people from going out with their interference strikes
CM vs. straight shots, did a few rounds- intro for new two, definitely an eyeopener for them
Power hitting, static, forehand, backhand, each side
Power hitting walking, as above
Heavy weapon hits, #1 and #2, alt zoned and hitting, both leads
WT
Step in with punch, reps
Step in with elbow, reps
Step in with punch
Lat sao, 1st program crossarm, low elbow focus, from C2, working mechanics, mult. rounds.

No time for conditioning.

Jon,

hmm, sounds like a useful tool for a match. I'll bet the seams on the gloves help you open up a face pretty nicely. I'd guess you could get some decent power from bottom with these too, I'll have to play with them on the pads some- probably a nice lead into getting the guy's head down at the very least.

Andrew

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2),
Practice, 2+hrs, Tuesday's new addition back for more. . .
Escrima
Roof vs doubled up #1
Outside vs. doubled up #2
Either vs. 2 shots #1 or #2
3 jabs on focus mitts
CM vs. straight shots, easy
Jab sparring
WT
Leg to leg
-split or shinlock
-add sweeps
1st prog (punch on punch) + leg stuff
Quick demo of transition, what chi sao turns into, going from poon sao to lat sao to thai clinch to takedowns off underhook, etc.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
ME lower
Box squat to 15" box wk4
3x5 @300, (85% rm1 based off 350)
Form felt horrible, last rep on last set was utter garbage, weird hip inequality totally exagerated- I think it's the old bent bar I'm using since I cracked the collar on my other bar, I can see it's asymetric by my shadow on the wall, one side lower than the other. Felt horrible. Did find an occasional groove activating my mid back and sitting more down on the end, but couldn't hit it consistently. I should get a decent bar and hit some singles and doubles before I max.

BB high stepups + 125lbs
2x6

Called it a night. Hip hurting, knee hurting, lower back feeling tweaky. Take the money and run.

Andrew

[AndrewS]

Sat,

Met up with EF guys 3 1/2 hrs
Checked some zhao bao- interesting- high frame, reminiscent of CMC, a contrast w/ low frame zhaobao I've seen before. Power evolution like Torsten's- both using light 3 1/2' stick moved with the waist to develop transmission of power from waist to hand.
Very nice Yang style cat with some capoiera background- had fun showing him some clinch stuff. Good vibe and a reasonable touch, still sorting his mechanics.
Very psyched to play with a Xin Yi man- someone else who likes the clinch as much as I do- nice singles and leg picks off aggressive, shelled entry using elbows and shoulders- good stuff.
Traded some ground basics with folks- couple of nice ideas.

Sun,

Workout #1).
Elliptical 20min
25min
Sled drag+135, 50m x7
OH squats, 12x4, last 3 sets at 105
Recovery from Friday's squat workout.

Workout #2).
Regular practice
3hrs

Rounds unless stated as reps (1 1/2min)
stalking
hunt the hand (padded stick)
hand and head
hand+ head+ punches allowed
leg to leg w/ splits and sweeps
leg to leg, above + kicks
-reps on defending close knee
leg to leg- free
hand+ head+ punches + legs
lat sao 1st program- angling off to cut on pressure- many rounds
Boxing- light, focus on switching line as in lat sao

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Practice 2+hrs
Dan chi
low bong
free
kao (many rounds)
free
fak
free
chi sao
tan vs. punch
fook vs. punch
jum vs. punch
counter bong roll to backfist/fak
huen attacks and counters
poon sao, 4 positions
catch and release

Decent intro.

Lifting's been scr*wed lately- not making it home 'til late. Ugh.

Andrew

[AndrewS]

Weds,

Elliptical 20min

Thurs,

Workout #1).
Elliptical 20min

Workout #2).
ME Lower
OH squat
198x1, PR, made it on the third attempt, lost it forward twice- shoulders and upper back caved forward. Bicep a little sore- think this may be why
Bulgarian squats
3x5 @115 90s ri, lost strength on these, right hip problems very evident.
RDL
3x6@ 318 90s ri

Workout #3).
Thurs practice 2hrs
Roof vs. #1
-ripping disarm
-figure 8 disarm
-vine disarms
Outside vs. #2).
-thumb pinch disarm
-vine disarm
Boxing- light, 90s rounds
-freex3
-jum to set up other shotsx2
-inpak to lan/fak vs. jabx2
Neck tie pummel+ hits + elbows x1
Poon sao 4 positions
Tan vs. punch
jum vs. palm
defend rolling bong
huen attacks
mixed

Finally, a decent day's work.

Andrew

[AndrewS]

Fri,

Elliptical 20min

Sat,

Workout #1).
Elliptical 20min

Sled-drag+135lbsx50m x10
Dummy 2min rounds x10
Kb swings(20reps)
53x5
72x5

Workout #2).
Pair
BB bench
225, 10x1
Chin ups, 10x1

3-5min ri, during which I did a bunch of soft tissue and base work, ran through BTx3, worked huen gwat on the dummy, did some light kicking on the bag

Figured out some coolness on my bench- changed my set up and felt much tighter, with good drive digging my upper back into the bench. Think the leg drive started to kick in.

I changed two things on my setup:
1). Put my feet as far back as I could while sitting up
2). After I pull myself up to the bar, when I push myself away, I push my torso back towards my feet, pushing myself into a greater arch. I got that 'weightless' feeling going a few times in there. . .

Andrew

[AndrewS]

Yesterday,

Workout #1).
Partner by, 1hr
Poon sao, 4 positions
Attack over man
Single attacks

Good to be getting back to work again


Workout #2).
Sun practics, 3 1/2hrs
Escrima
Roof vs. #1
Outside vs. #2
Free
Power hitting #1 and #2
Did all the above in both leads, sitting on a wall so only arm and torso could be used. The power hitting was especially useful for getting some feel for adding the gut and chest to a hit
Focus mitts (2min rounds)
Hooks
Hook off of jab
Jab off of hammer shot
Boxing (light) 3x2min rounds
Poon sao 4 positions
tan vs. punch
jum vs. palm (spent a while on torso use in jum)
bong to backhand (went over this in detail)
huen attacks
free
Neck tie pummel with light striking
Neck tie pummel to head and arm throw from either side, on change (just upper body)
Neck tie pummel to knee off single neck tie to head and arm throw off knee, converting knee to kick or reap
Scarf hold
Scarf hold escapes
-push the head down and switch out
-push the head back and get the leg over
Both of those are low percentage off the bat against someone who knows what they're doing
-defend the controlled arm against sub attempts
-cover punches, be aware of punches as way to open arm for sub
-grab the far arm to control shoulder
- work body around to get parallel, try to get a hook in
-work for the back
-twister


Didn't get to lift, had to make it to a goodbye dinner for some dear friends leaving town.

Andrew

[AndrewS]

Found this, hadda save it.

<http://youtube.com/watch?v=-rWw31LU6_Q>

Andrew

[AndrewS]

Mon and Tues a wash- home way late from work, fortunately everyone flaked on Tues practice.

Weds,

ME Upper
Close grip bench
215x2
230x2- did 225X5 last time so I wanted to go for 230 with new setup, weight felt really heavy
225x1
225x1
Very angry, didn't feel weak today, thought I had an easy PR. After a bunch of cursing the lights came on and I grabbed the tape measure- the knurling-free portion of the bar (where I place my index finger for close grip) is 13" on the bar I'm using now, my bent beater. The bar from my last lift (now broken)- 19". I accidentally maxed on a new hand position. Oops.

Note to self- record grip width for each bench variant (close, 'normal', and wide, ultrawide) and pay attention, just like to box height.

My lower back started to spasm with my new setup; I think that's a good sign.

Pair
DB floor press+ 81lbs, 2x6, 2x4
BB row+205lbs, 4x8
90s ri

Pair
BB curls +80 2x8, 2x6
scap pushups 4x12
90s ri

External rotations +20, 3x6
Will see if these do anything to my bench. Polonquin swears by strengthening external rotation for upping the bench press.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Thursday night practice. 1+ hr. Hadda jet early 'cos two dear friends are heading for SF and ditching LA. Very sorry to see them go.

Circut
KB jerks+72 5l5r
Punches on focus mitts, lead/rear, 10
chi sao, multiple variations, 2min rounds

17 rounds total. Decent night's work.

Andrew

[AndrewS]

Yesterday,

Spent >4hrs of my d*mn day dealing with a another fellow, trying to keep her from quitting the program, trashing her career, and incidentally losing me 12 weeks of research time next year should I have to cover for her. Dunno how I wound up being in the middle of this, but it killed my ME workout last night. Instead. . .

Heavy bag- stabs- 3 rounds, working various lead options and doubling up. Gonna start using these sparring more. . .
Dummy- 4 rounds- cleaning up my jut
Deceleration- landing off a 15" box, 5x10. I need to do a couple of weeks of this to prep for some box jumps and plyos. Time to get some bounce in my step. Wanna work up to doing box jumps to hit the bag with angle changes off a single leg jump. Realized that a friend who just messed up his calf (tear) probably needs to do these when he recovers- I think this is injury prevention for what happened to him. Need to look into this more.
Mobility and soft tissue work- 2 rounds

Andrew

[AndrewS]

Sunday,

Sunday practice 3 1/2hrs
Main partner by for 1st hr
Chi sao
-basic attacks
-sections 5-7, review
Chi sao- one person meathooks
Head and arm in wrapup takedown off push
-same off straight punch
-hold downs and carry out off above
Head and arm throw off round punch
Footwork off fak/bong cycle
pummelling- leg split, defend with above footwork, load up takedowns mult rounds
fak bong dan chi
a little more chi sao at end, for the person just learning

Mon,
ME upper
Close grip bench
13" grip, 235x2
19" grip 230x4
db floor press +81, 3x8
bb row +215 3x6
Pair, 90s ri
bb curl +80 3x6
scap pushup 3x12
pair 90s ri
external rotation +20, 3x8

Andrew

[AndrewS]

Yesterday,

Workout #1).
Landings from 15" box, 5x10
sled-drag + 135x 50m, 11 rounds, upper body
1 arm one leg mp
36 5x5
53 7x3
30min

Workout #2).
Tues practice, 2 1/2 hrs
Stance checks
No hands takedown defense, light
Stomp through single leg- reps
Leg to leg
-split inside and outside
-reps on footwork from fak/bong dan chi
-add sweeps
-add groin kicks
Underhook dan chi
-one person w/ underhook, hitting, other defends hits
Dan chi, 1st SG (punch from lop)

Andrew

[stricker]

1 arm one leg mpooh i'd forgotten about doing these 1legged. do you do these same arm same leg or opposite/diagonal, or mix them up? are you real strict about form, keep shoulders level/torso upright, or just get the weight up there?

[AndrewS]

Jon,

Opposite arm and leg. For some reason these really work my upper back, and I find them quite useful for that (and for a little light shoulder work post bp). I don't do a single-leg bent press or side press if that's what you mean- I try to keep pretty good posture, with a little side lean as needed.

Andrew

[stricker]

I don't do a single-leg bent press or side press if that's what you mean- I try to keep pretty good posture, with a little side lean as needed.yeah thats pretty much what i meant. in other words good form, but not super strict or anything :cool:

[AndrewS]

Yesterday,

Thurs practice 2 1/2hrs
Escrima
Balance drill, moving
Roof, inside defense, outside defense, with counters, right and left sides, single stick vs. 2 handed weapon
Passing vs. #1 and #2
+feeder can insert a right
+passer tries to move and get a punch in
+break the rhythm on the feed from alternating 1 and 2 to randome
2 handed weapons hits, walking, 2 x50m
Forehand hits walking x50m
-singles
-doubles
-triples

A new record- broke the top off a freshly taped stick by the last round of triples. We go through so many d*mn sticks doing power hitting. . .

WT
Defend takedowns, no hands
Side headlock counters
-go parallel with x-face
-turn in w/ x-face punch
-push down when they bulldog you
-bodylock and suplex
-grab the far shoulder, take the back
Head and arm throw defense
-leg control
-dead arm
-kwan to counter

Andrew

[AndrewS]

Yest,

Workout #1).
ME lower
Mobility warmup
Low bar box squat to 15" box
warmup
285 1x2
315 2x2, 1x1
335 2x1
325 1x2
345 2x1
Chin ups- singles and doubles, in between squats

Felt ok after this, groove felt good, bar was moving fast, didn't want to max 'cos things felt so weird on my 3x5 at 85%. Good call.

Workout #2).
Mobility and ab stuff
45min
Back spasming- good morninged one of those squats up. Came up with a new exercise to work my obliques and TA- weighted dead bugs. Got Hope to give me an ice massage after this.

Sun,
Back is thrashed, had a tiny thai woman crawl over me to make it better with excellent results. Think the massage joint may have a sideline going between the lube by the tables and the mouthwash in the restroom. Hope was much amused.

Sun practice 3 1/2 hrs
Took it easy to save my back-
Lat sao
-punch on punch (position and pressure)
+jum vs. walk in
+tan vs. walk in
+bong vs. walk in
+tan counter to drop weight back hand off bong
+meat hooks (w/ drop weight back hand off bong from kwan as counter)
Poon sao
-4 positions
-attack off bong
-forward bong to cover attack over
-bong and step to counter shifting gum

Back seriously hurting, erectors are spasmed- my gluts, hams, and upper back are fine- low back and abs need work- time to get back to good mornings and some rotational stuff.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Sled drags +90x50m, x10
kb swings
+36, 50x4
+53, 30x3

Workout #2).
Tues practice, 1 1/2 hrs
Neck tie pummel
10x2 min rounds, + reps on some stuff
Free, for position
+ punches
+ elbows
+ headbutts and headbutt counters
+knees, kicks, and sweeps
Shuckover/bong sao/kup jarn vs. single neck tie
-to x-control
-to Russian 2 on 1

Andrew

[AndrewS]

Today,

Thurs practice 1 1/2hrs +
Roof vs. #1
Outside vs. #2
Inside vs. #3
Both sides, reps, suppressed hit before defensive hit
Free, both sides
From point
Passing #3 and 4
Passing #1 and 2, r hand only, then left hand only
CM vs. straight shots from point (passing, essentially)
Boxing, one man on pure defense, using above
Poon sao 4 positions
Free poon sao

Back feeling better. Still tweaky, but was up to rotational stuff tonight. Have been hitting the hot tub every moring to be able to make it through the day at work.

From Mr. Latosa's site

1. Certificates

To some people, this one piece of paper could possibly be one of your most important possession. It is proof of accomplishment, and evidence of the blood, sweat and tears it took to reach your objective. This certificate demonstrates what can be done with hard work and is a form of validation from your instructor. So, hang it up and be proud of the goals you met.

Just how important are certificates and/or the act of being “certified”. What actually constitutes being “certified”. The big question is, who and what gives the power and the credibility to the certifier. There is no central board of certified individuals who can approve and verify the certification of certificates or is this idea of being certified all “smoke and mirrors”? Making sure you obtain a certificate seem like a commercial standard. A "certificate" contains certain traits making it look official perhaps like a rubber stamp of something, a picture, fancy boarders, cool logos, and unreadable signatures.

Now, lets look at the some of the different ways these certification are used. First and foremost these certificate/certificates are used to decorate your personal wall of fame. It proves that you have the mastered a task and that someone watched you do the task. Secondly, you can use it to prove your status and linage in your specific organization. For instance, you were wearing a brown belt and now your wearing a black belt. The belt is usually symbol of the highest rank you achieved. Thirdly, the certificate is used to impress your family and friends. And lastly, if you in a commercial environment, the certificate demonstrates or proves, in some form of official manner, that you have the proficiency and the rank to teach.

Now getting all that out of the way, let look at the importance of the certificate from a layman point of view. When you show your certificate to someone outside of the martial arts arena, and you show them that the certificate was signed by Grandmaster XXXX, and that you are the highest ranking person ……….in the world, and this is the official stamp of the xxxxxx organization and the picture on the left means you are of the highest proficiency, do you really anyone gives a rats butt?

It usually ends up servicings someone else ego. "My teacher is certified by Blah blah, is yours?", then the surprise comes when that person who was arrogant enough to make such statement, can't produce the goods.

If you have a certificate, put it away and go out and earn the respect of other by who you are, what you do and how well you represent what you teach.

2. Somewhere I heard stated I always teach the basic foundation and the strong structure of the system instead of selling, opps....teaching the twirls and takeaways. I say, if you are looking for magic, then go to a magic store. If you are looking for bills, go to the bill collector....it was a joke..(bill collector).....
if you are looking to collect more techniques without the proper foundation then so be it. If they build cars that way, then who knows how safe they would be without tweaking the basic foundation from top to bottom and from bottom to top in relationship to advances. Why add a spoiler to the rear of the vehicle when they company cannot keep the frame falling apart at 45 miles an hour..it is called cosmetics. I really don't want collectors, I want people who want to learn and become a person instead of a sponge. If they want to learn, I will teach them.

I am done. And as far as I am concerned, I promoted myself to be the governing body of Certified incorportated. My certificates are red, the borders have eagles, turkeys, snakes or worms and tigers, there are stamps and weird words, it says a lot of meaningful words and means very little, and.....it has a certificate Number (by the way, everyone gets to be Number 1...for $75.00 extra)!!!! So, if you want a signature, it is going to cost at least $500.00 a letter ($150.00 extra for a stamp and initials), and we also sell the frames for an additional $300.00 made of bamboo..... After the signature, you will be proclaimed to be the one person at top. No matter how lacking of skills you are, or how bad your foundation is, and how much you don't know, you will have your certificate to brag about......yeaaaa hoooo.

Mr. Latosa so rocks. . .

Andrew

[AndrewS]

Sat,

Workout #1).

3 OH squats, 5 GMs
9 @ 75
2 @ 95
3 rounds on the dummy

Sled-drag w/ head harness +105, 50m, x7
KB swings
+36, 4x50
+53, 2x30
+72, 4x20

Workout #2).
Went down to my bro's seminar in Manhatten Beach on basics
3 hrs of poon sao and lat sao, helped teach

Sun,

Sunday practice, 2 1/2 hrs
Mechanics of WT hook, lifting punch, elbows, singles, doubles, and triples
focus mitts, 5x2min rounds
Lat sao program #1
-tan to sector and enter
-jum to sector and enter

Andrew

[AndrewS]

Tues,

kb swings
+36 2x50
+53 2x30
+72 2x20

Weds,
ME Upper
19" BB bench
1x3 @ 235
1x4 @225

DB floor press @81 4x8
BB row @ 215 4x6

alt db curls +35, 3x6
scap pushups 3x12

external rotations +25
3x8

kb swings +72 5x20
ab wheel 5x10
1min ri between rounds

Andrew

[AndrewS]

Thurs,

Practice, 2 1/2 hrs
lat sao
-entry with jut and tan
Pieces of sections 2-6

Sat,

3OH squats 5 GMs
75x6
95x3
115x3
Sled drag +135 x8

Sandbag- shoulder, squat x3, 25m walk, 10 rounds
Chin bunch of singles

Back feeling better, sat down and redesigned my training, looking at the next few months.

Andrew

[AndrewS]

Yesterday,

Sun practice, 3hrs- cut things short as someone dropped by needing me to decide if she needed stitches.

SNT
CK- went through this a bunch, as one of my guys is testing next seminar and needs to actually know the d*mn thing.
BT- ran through a couple of times
Focus mitts 5x2min
2nd section
-chicken wing defense
-straight armbar defense
3rd section
-projection
4th section
-entry
Lat sao
-heavy pressure, moving

Andrew

[AndrewS]

Yesterday,

ME lower
Trap bar DL @414
8x4, 3min ri

Called into the hospital to dialyze someone. This every other night call is painful.

Plan on doing a 3wk run of trap bar DLs for some mass and strength while my low back recovers.


Andrew

[AndrewS]

Yesterday,

Workout #1).
Pair
bulgarian squats, bb
5x5 @105
single leg DL, kb
5x5 w 36
90s ri

Workout #2).
Tues practice, 2hrs
Chum Kiu
BT
Slant thrust kick mechanics
Nuk sao (old EWTO 4th program)
Review SG1-4
Handling hooks from EBMAS lat sao
Spring bong vs. jut/fak from 5th section
Reviewing stuff for partner so he can test.
Did the above alongside KB swings
kb swings, 2x53lb kbs 10x10
Hadn't done 2 bell swings for ages, can feel much more need for upper and mid back strength to stabilize.

Andrew

[AndrewS]

Yesterday,

Pretty fried, just did a light extra workout

Sled drags w/ head harness, 50m, 115lbs, x5
Shovel lift + 25lbs, 6x2 (r, l)

Andrew

[AndrewS]

Sat,

ME bench
Conventional grip
225x5
235x2
235x1

Pair
DB floor press+81
3x9
BB row +225
3x6

Pair
Alt db curls+35, 3x6
scap pushups 3x15

External rotations +25, 3x8

BB bench rack lockout @285, 3x6sec

Sun,

Practice 3+ hrs
Focus mitts 5x2.5min, 1 min ri, straight punches, hooks and lifting punches, elbows, leg defenses
BTx5 during odd man's round
Nuk sao
-spent about an hour on this, working on hip action and rapid changes, timing, full body power on tok dar, breaking stance with tok, broke out the tan into an individual bit vs. push, trying to hit with tan, then added the back hand for tan dar
Poon sao
- reviewed basic drills.

Andrew

[AndrewS]

Mon,

Private lesson w/ sifu- 2hrs
Bunch of free work, and a good bit of his perspective on where he wants to take the art and how he sees it. His take on off-lining on someone, how to counter the off-line, going behind. Bunch of stuff on the mechanics of stepping, body feel with the turn.

Tues,
Private lesson w/ sifu -2hrs
Free work, pretty heavy for the 1st 1/2, then more footwork, and a series of sweep drills which should clean some leg stuff up pretty nice.

Practice- 45min
Reviewing footwork drills from this AM, too fried to go on, had to cut practice short and send people home. Mentally screwed.

Weds,
Private lesson w/ sifu 2hrs
More of the footwork stuff, some BT

Holding off on lifting, can't handle more stress right now. . .

Andrew

[AndrewS]

Thurs,

Workout #1).
Private Lesson w/ sifu, 2hrs
More footwork, drills to develop footwork

Workout #2).
Thurs night practice 2hrs
Forms
Sweep drills
Footwork off lat sao
Review for seminar

Fri,
Elliptical 20min

Sat,
Elliptical 20min

Sun,
Ditched seminar. Mind in no state to deal.

Mon,
Workout #1).
Elliptical 20min

Workout #2).
ME lower
trap bar DL
8x5 @411, 3min ri
Pair
BB Bulgarian squats
3x6 @ 105
KB Single leg Dl 3x6 @ 36
90s ri

Tues,
Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2hrs
Lat sao- 15min, off-lining
Tabata intervals w/ strikes, 8 rounds (4min)
Sparring- boxing 30min
CM vs. jabs
CM vs. jab cross
CM vs. jab cross, CM offlines, 2x through
CM vs. jab cross, CM offlines, counters
Chi sao
Poon sao 4 positionsx3min
KB swings 5x15 w/ 2 53lb kbs

Redesigned my teaching schedule last week, trying to balance needs of my own development and developing others. Have been neglecting my skills to develop my guys lately.

Andrew

[AndrewS]

Weds,

Elliptical 20min

Spent the rest of the day frantically getting a talk together.

Thurs,

Workout #1).
Elliptical 20min

Talk cancelled

Workout #2).
RE upper
DB bench 2x86lbs, max reps 1min ri
18, 6, 2

Pair 90s ri
DB pullover +66lbs
3x8
Renegade rows 2 53lb kbs
3x10

Pair
Alt db curls+36lbs
3x6
External rotations+25lbs
3x10

Sled drag+135, x20m, head harness, 10 rounds
Shovel lift+25lbs, 5x3

Workout #3).
Thurs practice 1hr 15min
Escrima
One person jams the other person with their body, then checks them back, jumps back, the other person follows to attack, as he attacks, the guy jumping back off-lines and attacks

One person initiates with hard forehand, other counters with same, initiator, changes levels, steps offline resquaring and comes in
3 rounds each side, last empty hand vs. stick w/ body check- done as a plyo for foot speed
Chi sao
4x 3min 15sec, all 4 positions
Wall 4x2min, heavy attacks

Vacation time in the morning. . .

Andrew

[AndrewS]

Back from NYC. Had fun working out with the NYC crew a couple of times, shared a trick or two (hi Xiu Mai- hope that's not too bad a butchering of your name). Came down with a brutal cold on Friday, still recovering. Got back on Sunday evening.

Monday,

Elliptical 25min
Heavy bag 7 rounds, alternating kicks and stick work
During rest intervals- bb bulgarian squats 7x5 w/ 95 lbs. Was gonna go for ten rounds but felt too rough to finish.

Andrew

[AndrewS]

Tues,

Tues night practice 2+hrs

Escrima
Box drill 3x 90sR90sL

Offlining as footspeed/plyo, 4x10 reps/side
Close direct, feeder tries to land the staff/target on your head, offline (2 rounds to outside, 2 rounds to inside) with roof and immediately resquare and strike. Second round feeder goes for a fast lateral strike into you to speed resquare- nice drill, absolute keeper.
Sparring 3x2min rounds
-hunt hand
-hand and head
-hand+ head + boxing

tabata intervals striking
lifting punches/rear knee/elbows/front knee, RL

Mount escapes while other guy strikes
Instruction + 4x2min rounds

Briefly went over in-pak, will cover in detail soon.
Skipped KB work, got a late start and still feeling kinda rough.

Andrew

[AndrewS]

Thurs,

Elliptical 25min
Sections/dummy/bag 10x 2min rounds

Still hacking up a lung when I pick up the pace.

Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min
Heavy bag 10x2min rounds, 1min ri
Alternated hands and feet. Worked off-lining with the rear hand to set up a lifting shot to the body, need to watch Rodney next weekend, think this is how he's getting some of his angles

Workout #2).
DE lower
Long warmup with some soft tissue stuff, x-band walks, bird-dogs
Box squat to 15" box
10x2 @ 225, 45 s ri
285x2
315x1
345x1
Felt great, back did ok
Speed DL
10x1 @ 315 1min ri
Worked on form all through this, narrowed up my grip and got my ass a little lower on the start. Weight flew up.

I'd forgotten how much I like DE work. Aside from keeping me in the groove for the big lifts, going fast is really satisfying.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Chi sao 1 1/2hrs
Poon sao- 4 positions
Long bridge chi sao, very light pressure
Free, simple attacks
Intro to the pulling attack, how and why
-reps off each piece
Entry for 6th section, working on getting crispy, doing BT variant entry


Sun,

Sun practice 3hrs
Focus mitts 5x2.5min rounds, 1min ri
Lots of low kicks, hooks, low shots, tag the leg with the hand to trigger single leg defense by feeder. Straight shots, hook and lifting punches, elbows, last 3 rounds all mixed
Lat sao 45min
Quick rounds, a bit over a minute with each person feeding the other
Low kick defense, working on removing the leg and crashing back in immediately
+Spinning back kick/ spinning elbow/spinning backfist- setups off low round kicks
+uppercuts and tight hooks
Sparring 45 min
Light- 20-30%
One guy feeds, other works closing, dealing with attacks and combis off above
Chi sao 40min
Pulling attack
-defense
-tan basics
-kao basics
-why tan/lan/kao used at different times by different folks
Worked my punch/kao/palm entry from 7th section. Can see where I can spar this out of striking from underhook (dan chi) platform, inside control, should mess with this vs. inside control from person keeping guard trying to stop shots maybe? Hmm. Gotta play with chest and back mechanics on this some- vs. sifu's weird long open guard maybe?

Andrew

[AndrewS]

Monday,

Elliptical 25min

Back on service. Evening lifting scr*wed.

Tues,

Tues practice 2 1/2hrs
Sparring
Pure defense
-straights
-hooks
-everything
Jab sparring
Body sparring
Body sparring pure defense, on wall
Body sparring free, on wall
Body sparring free
Free
Kept it quick, 1 1/2min rounds, 45s rest
Worked getting off the line with a shot to set up a new angle a bunch
Striking- tabata intervals 20s/10sx8
Lat sao- both leads, 1min on a side
lead tan counter
rear tan counter
defending uppercuts and shovel hooks
defending uppercuts, hooks, and shovel hooks
Poon sao- 2positions
Trying to help partner connect defending lifting shots and hooks in boxing and in lat sao
Did double Kb swings in between lat sao and chi sao rounds
2x53lb kb, 10x20

Decent night's work.

Andrew

[AndrewS]

Weds,
Elliptical 25min
Thurs,
Chi sao 1hr
Poon sao 4 positions'
Jum mechanics
Worked the counter to the 6th entry some

Work killing me right now.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Rodney King Seminar, day 1, 3hrs
Excellent luck, I wound up paired up with one of Rodney's coaches, a MT guy from NoCal, so I got some nice pointers.
Shadowboxing
Intro to CM stance/structure
Importance of
-back heel
-sit down into hips- always interesting to be reminded how much Rodney drives his hips forward as part of his engine
-square up
-hunch back stance
-shoulders up
Use CM when in trouble, not always shelled up. Hands on head is training exercise not a sine qua non.
CM vs
-jabs
-jab cross
-hooks
-shovel hooks and lifting punches- got coached to open out my stance a bit- which let me drop faster with my legs to pick up body shots
*note on shovel hooks- Rodney likes to fire these with the shoulder raised to cover the jaw
Counters from CM
-return fire 'diving board' style (come over the top) as the other person's hands go back. Fire with shoulder on temple to keep defensive line closed.
-time shots, duck under when you catch timing and fire up and in w/ push jab/cross, jumping in
-hard lead (essentially inpak) to disrupt stance intergrity and take open lines
CM MT
Set up kicks off hands
-rear leg- set up with jab cross, step to just outside other persons's back foot with cross (to be off rear straight punch counter) leave cross hanging out and come across with rear leg while turning the front foot/hip out. Sit down on the end of the kick and deadleg, but no turnover
-dirty trick variation- instead of going with a straight ankle, bend the foot and aim for low down on the calf to catch behind the calf with the arch made by the ankle
-lead leg- set up with jab, step forward and out with rear leg in process, drop in lead
-dirty trick variation- bend the foot and kick across the front of the leg with the heel, aiming for the kneecap. Good with shoes on. Illegal.
-duck under punches as for push jab/cross jump in, but come in with lead lifting elbow up the middle, follow with cutting elbow over top
-work your way in through punches and convert to lifting side elbow followed by downward cutting elbow
-always one hand up when elbowing
-whenever you elbow, you give the other person the idea to elbow, so be alert for return fire

Fun day.

Checked out a local MT/MMA gym last week- may have somewhere to go play.

Andrew

[AndrewS]

Sun,

Workout #1).
Rodney King day 2, 2hrs
Got snagged as partner by MT coach from NoCal again. Excellent! He rescued me from a very painful potential partner.
Shadowboxing warmup
Entering into the clinch
-CM 2, aggressive weaving coordinated with CM hands, R elbow to L knee, L elbow to R knee, work your way in, place an elbow on the other person's chest as marker of being in right place
-3 point cover as a spike lead hand on ear, rear hand above elbow looking out from under rear hand forearm- more of a self-defense thing
Clinch control- if on top, tie up hands, stick, look for control positions, if underneath, tricep control and push up (fook and tok/gum), when opening comes slide into control positions (overhook, underhook, neck tie, cross neck control and underhook). Control hands from tie up and look for shots to mess up boxers.
Surf during clinch looking for shots
Pull leg back before knee for more power.
Knee to leg and back from underhook to open for cross-neck/underhook (into guillotine option) to knees
Underhook- shrug shoulder up and pull in while pressuring to block overhook/****zer
Attribute based boxing
'Icepick and shield'- rear hand in CM, front hand down and forward, elbow in same spot as for CM, use lead shoulder and rear hand to handle shots
-slip to outside using lead shoulder as protection and fire either
- rising inverted hammerhand (fak) between guard- 'Windhshield wiper'
-inverted straight punch between guard- 'Achilles'
-hammer hand down on guard to open - Caveman- same as #1 shot I've been using

Workout #2).
Sun practice 3+ hrs
Ground
-long guard no hands pass prevention, multiple rounds
-special exercises- defend guard split, circles double leg
-closed guard- break down man in guard
- with and without strikes
-closed guard, escape to stand
Clinch
-no hands takedown defense
-Rear bearhug escapes
Lat sao
-elbows
lead circular
lead rising
Chi sao
pulling attack
pulling defense
huen kao to pulling attack
single huen to pulling attack
huen drills

Thinking about doing Rodney's instructor program. . .

Andrew

[AndrewS]

Yesterday,

Long mobility warm-up- bulgarian squats w/ bodyweight, x-band walks, soft tissue, bird dogs
Deadlift wk #1
3x5 @70%rm1 (350lbs) 3min ri
BB stepups to 19" box @95lbs
3x8 90s ri
Tried these with a pair of 61lb dbs- nearly broke a foot- 25lb plates kept slamming into my knees, getting behind me and pulling me back.
Goodmornings @225lbs
3x6 90s ri
Side bends @ 101lbs
3x8 90s ri

Andrew

[AndrewS]

Yesterday,

Tues night practice 2+ hrs
Escrima
Figure 8 drills, zoned and w/ contact
-cob cob
-high low
-6 count
Power hitting off offlining to each side (agility drill)
4x10 reps
Stalking
-counter stabs w/ offline and climbing strikes
Tabata intervals w/ stick strikes 8x 20s/10sr
Chi sao
4 positions very soft, 4min each
Free, very soft for positions
KB swing ladder 2x53lb kbs, up to 10 and back down again, rest while the other person does his reps

Andrew

[AndrewS]

Weds,

Elliptical 25min

Thurs,

Thurs practice 2 1/2 hrs
Main partner by- worked on sections
Section 5
- tore this apart, hands and legs, messing with timing a bunch on the jut from bong, got a very interesting understanding of the kup/gan transition off the end piece
Spent the last 1/2 hr drilling jum actions, tightening up junior partner

Andrew

[AndrewS]

Sat,

Workout #1).
DE lower
Box squat to 15" box
8x2@250 w/ 45s ri
Walking lunges w/ 2 53lb kb
5x6, 90s ri
Sn*tch grip deadlift from 7" blocks
3x3@403, 90s ri

Workout #2).
Working on chi sao w/ junior partner. He's at the point where he can handle simple attacks free ok, so I started adding kicks in, showed him double jut, gum, or lop to stop the kick, then added attacking up open lines up top to shut the kick down. Nice progression for introducing chi gherk. Went into free actions high and low, opened up a bit to show him some of my personal style. Brought in some takedowns. Kup jarn/gan/lau mechanic kept popping up- gotta play with that more as it seems a nice way to transition from high elbow to prying someone open for an underhook.

Andrew

[AndrewS]

Sun,

Practice 2 1/2 hrs
Focus mitts 5x3min rounds

Got interrupted in the middle by a call from the hospital. Left the guys to play. They worked some chi sao. I came back. Worked some jum mechanic drills- taking heavy pressure with jum for rounds, evolving heavy pressure with the palm, exploding out of jum using pressure to load up for shots on focus mitt. Did some work on the pulling attack.

Mon,
Elliptical 25min
Passed out when I got home from work.

Tues,

Cancelled practice, didn't get out of the hospital until 10pm

Weds,

nothing.

Really off my rhythm, trying to get back into a routine, but this every other night call thing combined with having my mother-in-law in residence is seriously messing up my life. 9 more days on inpatient, then I can pick up the pace a bit.

Andrew

[AndrewS]

Yesterday,

Workout #1).
DL 80%rm1
4x5 @ 403

Lost track of time and had to skip assist work. Figure I'll hit that tonight. Felt great to move some weight.

Workout #2).
Thurs practice 2hrs
Decided to do some knife stuff
Knife basics- why to train knife work, silliness of knife on knife, stuff from Logic of Steel
Knife defense
-free
-footwork and range to get to escape (don't go down stairs)
-back against the wall, avoiding the draw cut, use outside of arm
-t-shirt trick
-free
Knife on knife
-splitting time, cut, counter cut, counter counter cut
-free+ insert the rear hand
-free + hands and legs
Chi sao
-change underneath from high fook - how to set up, exploit
-how to take advantage of common bong sao mistakes
-change over top- staying square, changing control points (my secret intro to kwan)

First decent day's work in a while. Felt great.

Workout #3).
2nd week of mother in law staying with us.
Quality exercised- patience
Reps- unknown
Rest interval- variable
Will try not to do this to failure.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min, 8 tabata intervals

Workout #2).

Assist work
BB step up to 19" box w/ 105lbs
8x8 90 s ri
GM @ 225
3x8 w/ 90 s ri
Pair
Sled drag around waist, 50m, +180lbs x5
Side bends +111, 5x6

Andrew

[AndrewS]

Yesterday,

Training partner 1hr
Made it down to Redondo Beach to work on sections. Worked through some basic parts of 6th section. Should probably muck about with the spring bong a bit more. Playing with the entry and the kick counter- I think I need to mess with powering the low kick more to find the range better, think I'm losing space by being too gentle.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Paired two exercises, set the timer to go off every 4 minutes and did . . .
Chins 10x2
Pushups 10x10, concentrating on using the same mechanics as my bench
Sledge 5 rounds- about 3 minutes each
Figure 8 walks w/ 53lb kb 3 rounds

Workout #3).
Everyone was busy, but one of my guys was up for a late workout so we got some time in while smoking some wings on the grill and followed practice with beers and barbecue.

Started out working kicking- first time I've really taught someone to kick from scratch since a number of insights of the last few years.
Did many rounds of low rear straight kicks on the bag
-focus on being able to close quick after kick
-focused on opening front hip or stepping to an angle where the front hip is open for kicking up a new line
- isolated waist use and pulling action, sneaky angles to open hip, did some of this in the air to get line of force expression right and make sure the knee doesn't get hyper extended
-isolated the sitting action, support leg ankle action, and knee extension
-counter kicking off straight close vs. off-line rear thai kick using counter off-line as partner drill
-same on bag
7th section
-punch jut punch
-tok vs. low palm- makes more sense now, gotta feel for the palm coming in and use the forward drive to cause the uproot. Gotta play with this vs. pummel for underhook.

Good day.

Andrew

[AndrewS]

Yesterday,

DE lower
Box squat to 15"box @ 265
6x2, 45s ri

Walking lunges w/ 2 53lb kb
3x8 90s ri
These are some work. Remarkable what 16 steps feels like. . .

Sn*tch grip Dl off 7" blocks
4x3 @ 403, 3min ri

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2 1/2hrs
Escrima
Single stick
vs. #1,#2 + counters, RL
vs. #2, #1 +counters RL
Staff vs. two handed heavy stick
#1, #2+ counters RL
Free rounds, lock and block, box, passing
WT
Stomp through single leg, 3x10 LR, figured out these mechanics better
Single leg defenses
-from underhook
-from underhook with leg hook
Messed with finishing the single a bit- blocking the back leg with foot or hand, leg cross
Countering double underhooks w/ outside trip
Chi sao
-7th section
-kao to palms
-tok counter

Need to work tok counter from pummelling, timing/force making more sense now.

Figured out a nice overlap between some CM entry stuff, single leg, and some Xin Yi- have to play with this more.

Andrew

[AndrewS]

Thurs,

Evening practice 2 1/2+ hrs
Focus mitts 5x2 min rounds
Very ballistic, lots of kick defense, singles, added some kicking in the last two rounds

CM shell- slip/duck level change, forward elbow spike and single leg
CM jab/cross/rear thai kick

Sweep counter drill

Pummelling
-outside trip defense
-tok vs. pummel for underhook


Andrew

[AndrewS]

Fri,

Elliptical 20min

Sat,

Workout #1).
Blaststrap pushups 15x5
Chins 15x2
Sled drag w/ head strap, 115lbs, 50m,x10
Sandbag clean and shoulder 2r2lx5
Various blast strap motions messing around
Chins feeling much smoother for all the GTG I'm doing with them
Blast straps feel great, definitely a keeper as equipment goes.

Workout #2).
Partner by 1 1/2 hrs
Poon sao 4 positions, 4min 15s each
Poon sao, moving, one person leads
Poon sao catch and release
5th section- spring bong vs. jut/fak
7th section-tok defense
-tie
-kao/shan
Pad work all through
-CK and BT on focus mitts

Andrew

[AndrewS]

Yesterday,

Sun practice, 2hrs
SNT
- ran through this a few times, correcting the guys
CK
-same
CK pad work
-pulled some apps from CK, worked the pads with them
CK again
Lat sao
-1st program
-offline vs. heavy pressure in
-counter offline when other man pressures in on offline
-pulling attack as offline switch from lat sao
Poon sao
-pulling attack, reps
-pulling attack counters

Doing prep work for Vegas. Ridiculously hot out, kept it mellow.

Andrew

[AndrewS]

Some stuff from EF

http://www.youtube.com/watch?v=PU4da8TsUTU

http://www.youtube.com/watch?v=AFWudQXBNls

http://www.youtube.com/watch?v=5jE2TbUGUqU

http://www.youtube.com/watch?v=zmHf6kCMWkc

http://www.youtube.com/watch?v=u82FXMzIJKs

http://www.youtube.com/watch?v=3pKMsdVzEmE

And a post of mine from later on in the thread

The following are just a few theories of what Escrima Concepts teach that include:

The Three Boxes - we merge these so the Weapons and Unarmed Applications unite to prepare for Body and Weapon Mechanic theories.

We also explain the Power of Curves; that incorporate many patterns including the Figure Eight which we have grouped into three main features.

Within the Figure Eight we analyse the X-factor to study Knife and Unarmed Practises and Opportunities.

We put them all together to analyse movement involving Weapon and Body Mechanics (with Muscle Memory) that Co-exist with all the above to examine Threats and Opportunities; we Learn to Feel the Fight and not look for one. Fighting can be Painful so don't Fight - Win!

We go on to explain movement such as the rules of Three and Five, Reaction-In-Motion, Controlling and Understanding Space, using Soft (not weak) and Aggressive Pressures. We want members to understand how Stress, Fear and the Environment change Reality and Training; being in Control to assist Self-defence means controlling our movements - then we can analyse other people's movements and intentions.

Then we apply our Three Points of Strategy with Re-action In Motion and Staggering Time, to examine how Concentrated Forward Energy works on a variety of targets (Body-Shocking, Spine Compressions, etc). When we know how, why and when to move then maybe we don't need to but if we cannot move then we may suffer the consequences, especially when Sharp Weapons are involved.

How cute, they're inventing unnecessary jargon! Fan, I have no idea how you get a Wing Chun influence out of that, I can't make **** out of it.

Tappin and the Danes are quite good, but the above is seems like wordy crap that doesn't communicate much and creates an aura of mystery, stuff Mr. Latosa isn't much about.

Teaching power and power evolution in escrima- some basic stuff.

1). Everything is full body. Except when you can't use your whole body. When that happens, you should try to learn to use your whole body to hit anyway (the 'So What' theory).

2). Basic power evolution is up to down (#1 and #2 out of a 5 strike system).

Initial teaching drill-
Whack a target with a stick as hard as you can.
Put your feet together and hit
- with just wrist
-with wrist and elbow
-above plus glenohumeral joint (think BamBam from the Flintstone's)
- add the scapulothoracic joint- come over the top with your shoulder like you're trying to strike with the point of the shoulder, pulling it back at the end (draw cut)
-add hip rotation
-add picking up one foot and 'falling', so stick lands before foot (similar to Buddha's Warrior Attendant Pound's Mortar)
-above going up on balls of feet switching side to side
-add offlining step

There are a bunch of more subtle power jacks that come after this, which is just an intro to how to land with some power using up to down (rising comes later).

From this base we work on transition between various weapons and empty hand to bring out various mechanics and improve power - single stick, double stick, double handed stick, staff, knife, empty hand- and work from a variety of situations to learn to draw power from inobvious sources (the '**** Happens' theory- as you can tell we favor a highly refined terminology, trying to sound as esoteric as possible)- sitting, kneeling, laying, being grabbed.

The thing that is most impressive about Mr. Latosa is his skill as a coach. While he has a general teaching plan, he's fantastic at looking at a room, figuring out what a good teaching progression to get a skill set across is over a few hours, then coming around and coaching each person in such a way that everyone gets some detail that will improve their fundamentals. Literally *every* time I train with him some tiny piece of how to move, get power, time someone, whatever, gets cleaned up.

Andrew

[AndrewS]

Mon,

Workout #1).
Elliptical 25min

Workout #2).
'ME' Lower wk#3
DL 65%rm1
2x3 @ 328
Step ups to 19" box @105
2x12 90s ri
GM @285
3x5 90s ri

Pair
Side bends @111, 3x8
Blast strap fat man chins 3x5

Workout #3).
Partner by 1hr 15min
Chi sao
4 positions, 4 1/2 min each
Life on the wall
5x2min rounds
Put a chest protector on him so I could work some power for my rounds
Gan dar vs. palm, reps
5th section jut counter vs. gan
Some illustrations of gan, how to use to crack a shell
Heavy pressure poon sao, jum with step back and drive forward
2x2min rounds, finisher

Andrew

[stricker]

Initial teaching drill-
Whack a target with a stick as hard as you can.
Put your feet together and hit
- with just wrist
-with wrist and elbow
-above plus glenohumeral joint (think BamBam from the Flintstone's)
- add the scapulothoracic joint- come over the top with your shoulder like you're trying to strike with the point of the shoulder, pulling it back at the end (draw cut)
-add hip rotation
-add picking up one foot and 'falling', so stick lands before foot (similar to Buddha's Warrior Attendant Pound's Mortar)
-above going up on balls of feet switching side to side
-add offlining step


excellent, next time someone says dempsey to me i'll be like naw man its buddah pounds the mortar!

great reading as always andrew, what you prepping for in vegas?

[AndrewS]

Hey Jon,

Vegas is the EBMAS summer camp. I'm finally gonna do my 2nd TG. As little regard as I have for rank, I refuse to test without putting an edge on and feeling good about my skills.

Andrew

[AndrewS]

Tues,

Workout #1).
Elliptical, 25min

Workout#2).
30min
Battle Punches- 5r5lx12
Staff hits on pell or zoned- 10r10lx12

Workout #3).
Tues practice, 2+hrs
Sparring- MMA gloves and headgear
CM
vs. straights
vs. hooks and body shots
vs. all
free- hmm, junior needed to stop three times from body shots. Either MMA gloves are much rougher to the body, or I'm getting better at working the body.
Breaking a shell
-man/jab to lan opening for vertical punch or dropping body shot
- same to lan/jut + hook or overhand
-same to lan/bong/kwai jarn variant to open for rear shot
-lan/bong/kwai thing to gan to open with punch, gan/lau conversion to underhook
-pak and jut to make holes from close in

Lat sao
-4th prog, hooks and lifting punches
-5th prog vs. bong/jut gherk vs. lead knee

Double KB swings w/ 2x53lb kb 5x10

Good day's work.

Andrew

[stricker]

Hey Jon,

Vegas is the EBMAS summer camp. I'm finally gonna do my 2nd TG. As little regard as I have for rank, I refuse to test without putting an edge on and feeling good about my skills.

Andrewcool. its good having measurable goals etc (have you read 'Flow'?) im sure you'll be sharp for it...

[AndrewS]

Weds,

Workout #1).
Elliptical 30min

Workout #2).
Partner by 45min
4 positions, 5min each
huen chi sao
free

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice 2 1/2+hrs
Escrima
Box drill 2min RL
Figure 8 hitting, 2min each
-cob cob
-sinawali
-six count
Power hitting (10 on a side)
-point
-with step
-sitting on wall
-kneeling
-laying
-point
Two handed hits w/ heavy weapon- 50 each lead
Clinch rounds 2min
-pummel for underhooks
-integrate tok to make opening
-single leg pick from underhook (and defend) x2
Kept catching guillotines, so I had to show guillotine defenses- basics, EB and DG versions
-free
Lat sao
-outside knee defense, reps
-free rounds each lead
Dan chi
-on balance beam
-low bong
-kao
-off beam, preemptive fak off low bong pressure
-fak dan chi

Came up with two sweet ideas for exercises
1). Hip belt nose to wall squats for hip mobility (basically iron crotch sans tying your c*ck in a knot)
2). Hise breathing shrug calf raises- hoping to solve two personal problems at once- the presence of a neck and the fact that my legs seem to get narrower the further down they go. Must solve these deformities. . .

Andrew

[AndrewS]

Yesterday,

Bag or dummy 2min rounds
1 chinup
10 MB passes

10 rounds

Andrew

[AndrewS]

Yesterday,

Chinups 15x2
Blaststrap pushups 15x6
Sled drag w/ head strap+ 125lbs, 50m, x10
Sandbag clean shoulder and squat 2r2lx5
Hise shrug and toe lift +225 5x10

Andrew

[AndrewS]

Yesterday,

Sunday practice 3 1/2 hrs
Focus mitts
5x2min rounds
Leg defenses and avoiding single leg pick getting better on everyone. Power coming up nicely, too.
Escrima
Box drill, continuous
Free single attacks and counter
Monkey in the middle- one person in the middle, outside guy attacks, middle person counters, turns, other feeder attacks as they turn
Stab defense on the wall- trying to bring out lateral motion
-w/ stick
-empty hand
-w/ stick
Roof and rear hand shot on focus mitt vs. #1
WT
Lat sao
-free, multiple rounds
-pulling attack from lat sao
- double pull, switch pull, sinker off the pull
Dan chi on balance beam
-low bong
-kao cycle
Off beam
-fak/bong cycle

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 25min
Heavy bag/dummy/pell 10x2min rounds
Chins 10x1
Blast strap pushup variants 10x3

Workout #2).
Tues practice 2 1/2hrs
Escrima
Tuning the box
Left and right, 10 on a side
vs. #1
vs. #2
vs. #3
vs. #4
Low defense
Low defense vs. staff (plyo to high attack)
Stab defense vs. staff w/ climbing hits
WT
Kick through vs single 3x10 both sides
BT level change vs. guillotine 3x10 both sides
-found a cool detail on this, chin in and far side hand control, near side arm slams down with level change to block hip, arm going down activates shoulder to stress grip, weight drop helps with grip break, then swing through, per routine
Will mess with this off knees and in guard.
Free rounds 2x2min- neck clinch, pummelling, chi sao, strikes, and holds. Went light, welcome to the game.


Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min, tabata intervals during this x8

Workout #2).
ME lower
DL 85%rm1
2x5 @ 428
Lost a big chunk of thumb on the first set, so I used straps on the second.
Step up to 19" box @ 125
3x5, 90s ri
GM
3x6 @295, 90 s ri

Workout #3).
Extra practice 1 1/2hrs
poon sao 4 positions, 6min each
Catch and release 4x2min
Chi gherk, outside counter to low kick
Chi gherk, inside counter to low kick
kao dan chi
Spring bong counter to jut/fak
Heavy pressure poon sao to jum w/ steps 3x2min alt w/
huen chi sao 3x2min

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice, main partner dropped by, 3hrs
7th section
-worked the kao/palm section- gotta think about this like the dummy- upper back and hips on the kao, to forearm wedge control on palms
-worked tok
BT Chi sao
-kwai entry
-kup counter to kwai entry
-lan counter to kup
Played with the double pull a bit- very interesting footwork and balance requirements, this looks useful
After main partner took off, launched into thurs class
5th prog lat sao, elbow and knee stuff 10x2min rounds, did a minute on each leg staying up with a caught leg- gotta play this as focus mitt work or w/ thai belly pad
Sled dragging between rounds
20m forward 20m back
45x1
55x1
65x1
75x1
85x1
90x1
115x1
135x1- worked up to this with straps around ankles, then switched to around waist
180x1
225x1
270x1
270+partner (about 440) x1

Andrew

[AndrewS]

Yesterday,

Bag/dummy/pell 10x2min rounds
Battle punches 10x6r6l

Today,
Workout #1).
Main partner 1 1/2hrs
Biu Tze Chi sao
Running through 1st section, many reps. Working with mechanics. Weird. Finding more space inside myself lately.

Workout #2).
Move up sun practice, one guy couldn't make it tommorrow, 3hrs
Escrima 1hr
Power hitting, both sides
Point
Walking
On wall
Point
Kneeling
Point
Laying
Point
Many reps. Power much improved by end. H*ll of a gut workout.
WT
Man out on dummy
4 positions 3min each
Pulling attack
-pickup
-enter
-counter, done soft for position
-counter, done crispy
-kwan counter to in-pak
-jut/chuen off kwan
-jut/chuen walking cycle

Andrew

[AndrewS]

Sun,

Sun practice- 2hrs
Kept it mellow, kinda fried after yesterday.
Chi sao
- pulling attack
-counter
-walking jut/chuen cycle
-intro to inpak
-kwan, how, why
-kwan in backfist/jab change (lat sao)
-old 3rd program (inpak/kwan loop)
Elbows and counters

Andrew

[AndrewS]

Mon,
rest

Tues,
Workout#1).
Elliptical 25min

chins 10x3
chins 5x2
blast-strap pushups 15x6
sled-drag w/ head strap, 20m front, 20m backwards, +135lbsx10
Pell/Bag/Dummy 8x3-4min, light, working coordination. Played with some staff stuff on the pell, messed with hip action on 5th section chi gherk as CM slip to rear thai kick.

Workout #2).
Tues practice 1hr 45min
Escrima
Passing drills- 5x1.5min each, during rest intervals for below, worked inserting hits, using knife as portion, showed some simple hubbud stuff, explained from the perspective of knife use
Plyos and agility hitting drills10R10Lx3
Low defense to roof vs staff (sn*tch drop to thruster)
Roof w/ straight step to outside offline- focused on ab use to drive turn
Roof w/ straight step to inside offline
Box jump off 14" box to forehand hit- very nice, total keeper
Spent some time explaining plyos in program design

Impressive increment in hitting power all around.

Andrew

[AndrewS]

Yesterday,

DE lower
Box squat to 15" box, 225+chains
10x2, 45s ri

BB step up to 19" box, 135
3x5 90s ri

GM, 315
2x5 90s ri

Speed DL, 298
8x1 1min ri

Andrew

[AndrewS]

Yesterday,

Thurs practice, 2 1/2hrs

Reps or 2min rounds, depending

Punch over man/wu
Tan from man vs. punch
Jum from man vs. punch
Free, solve with man
Free, solve with wu
Kicks from poon sao, one person kicking, the other tries to land a hand attack without stepping during kick 6 rounds
Pulling attack with kick
Double pull to lan+ side kick (messed with rear thai kick variant)
Yup/lop counter to lan/side kick
Pulling attack
Kao to low palms
Kao/shan counter to dai tok
Moving jut/chuen

Interspersed with. . .
Kb swings with 2 53lb bells 20x10
Sled drag, upper body, 50m+135lbsx15

Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min

Workout #2).
Extra practice 1hr
4 positions, 7min each
Pulling attack entry
Jut/chuen
lan/kick counter to double pull

Workout #3).
New player by, tech from Germany, 1 1/2hrs
Free chi sao
Worked him into a clinch, compare methods, bunch of kicking games, some closing
Counter to 3rd section entry- early
3rd section entry- gum to fak
Showed him some KB, sled, and other conditioning stuff

Andrew

[AndrewS]

Sun,

Sun practice 3hrs

Lat sao
reviewed programs 1-5 in detail

interspersed with
Power hitting (single or pair of punches)
MB pass
- from C2 w/ step
-from lead with step
-from C2 no step
-from lead no step
MB catch to punch (plyo)
-from c2 w/ step, 2x
Box jump to hit, 2x

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 25min

Workout #2).
Deadlift
253x5
303x3
353x2
403x1
458x1
493x1 felt fast, easy lift
523xX
523xX
508xX
453x2
Caught my problem when I backed off for the double- I was raising my *ss before initiating the lift, rather than getting down into the bar. Strength felt good on the 493, I think I need more time working at 90%+. I see the use of working up to heavy 1-3 reps on DE day on occasion. Frustrating even so, may try to pull heavy again next week.

Workout #3).
Tues practice 2hrs
Escrima
Defend high low, counter
Defend #3,#4, counter
Box drill
Box drill to counters
Double stick power hitting combis
WT
Side shoulder strikes
Shoulder strike counter to arm control
Shoulder strike out of pummelling as emergency response to arm drag
Shoulder strikes from salto
Forward shoulder strikes on pad, holder with pressure, moving from head pressure to shoulder shot
Rear shoulder strike, using the hip as place holder, fake load up for throw

Andrew

[AndrewS]

Weds,

Partner getting ready for his 6th Sg in Vegas came by for some polishing, 1 1/2+ hrs

Worked through chi sao for 6
Pulling attack
-single arm, pickup
-single arm to tan
-single arm to kao
-vs. switch to sinker
Kwan vs inpak
Kwan counter vs. inpak counter
Dan chi
SG1-5

During this hit a set every 5 minutes for a total of
Chinups 15x3
Blast strap pushups 15x7

Andrew

[AndrewS]

Back from Vegas. Had a great time catching up with people and working out. Had mild heatstroke the first morning- Hot Rox + >100degree heat is not a good combination. Started working BT chi sao stuff- interesting, this will take a while to assimilate. Excellent work with Mr. Latosa- some very useful pointers, especially some of his ideas on cutting off the ring and how to train to do it with much tighter footwork. Also nice stuff on tightening up footwork in general- kinda the graduate course on some stuff Rodney was teaching. My guys did very nicely, and got their promotions to 5 and 6 in WT and 2 and 3 in Escrima. Very happy for them, the work they've put in has paid off and both are even more excited to train for having compared their standard to some other people.

Time to start working on my 3rd Tg material.

Yesterday,

Tues practice, 1 1/2hrs
Staff vs staff, both leads
vs. forehand
vs. backhand
vs. stabs
vs. mixed
Motion for motion (slow spar) several rounds
WT
Jum and footwork switch + sprawl vs single, rounds of reps
- single from underhook
- single from plum
-jab, level change w/ cross, single- next time need to do this from mirror leads, shooting a single from matched leads is stupid.

Andrew

[AndrewS]

Yesterday,

Extra practice, one of my guys felt like running down from the Valley as he's gonna miss Sunday- 2 1/2 hrs
Step and straight punch on focus mitts
-step and mitt moves mid step
-step and mitt moves back and off midstep as legs change through (passing step and accomodate)
-further range, mitt moves mid second step (passing step, accomodate middle second step)
Chasing pad w/ continuous punches, feeder steps quick to bring out fast footwork changes- get changes into punch for power
Lat sao
-punch on punch, w/ switches up and back driveway, linear
-punch on punch, one guy steps with heavy punch, the other angles back, first man accomodates
Caught leg position
-reps, push to each side, then pull
-rounds, feeder gently going for off-balance
Finished with a brief show and tell on leg locks from the person training w/ JJM, starting to get some leg lock stuff from him

Andrew

[AndrewS]

Very busy on inpatient service and spent Friday and Saturday cooking for my father-in-law's 60th birthday party. Hope and I put together dinner for 30 in about 2days- buttermilk brined smoked chicken, 7hr barbecued prime rib rubbed with roast garlic and mustard, carrot cake, asparagus-leek-fontina-gruyere-roquefort bread pudding, and a bunch of sides. Not a diet weekend. . .

Last Thurs,
Practice 2hrs
Focus mitts 5x2min rounds
Can't remember the rest of the practice.

Sun,
2hrs- crispy from lack of sleep
One person by having a rough time with some personal stuff. Decided to mix it up and break in my new Jessup power bar- a beautiful thing for less than $200. Thick with deep knurling and nice spinning collars.
Push-press
Worked up to 3 singles at 205, couldn't move any more weight on multiple attempts(PR228), called it RM1 for the day and backed off to a double at 185. Partner hit a bunch of triples around 115-125 at the edge of good technique.
Spent the rest of practice alternating rounds of turning power hits with reps of various pieces of 7th section.

Saw some footage of me doing chi sao in Vegas. Using lots of nice up and down, but need to work more rotation and lateral changes into my body use as well as simultaneous hand and foot action. Time to get my legs sharp.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Main partner by 1 1/2 hrs
Biu Tze chi sao, sections 1 and 2.
Really messed with section 1, doing cycles and entries, playing with pieces. Interesting mechanics on the head motion and biu vs. kup jarn. 2nd section needs some attention.

Workout #2).
Tues practice 1 1/2 hrs
Escrima/sparring, 2min rounds
Stalking drillx2
Cutting off ring- various methods working up to very light contact, trying to make holes with footwork and level changes x6
CM pure defense x2
Free boxing very light x3
Tabata intervalsx8 using closing steps with angle changes, passing step
Lat sao
-tan, bong, and jum vs. full body step through with rear hand, angle and crash off the changex6 total

Andrew

[AndrewS]

Yest,

Extra practice, partner who wanted to train suddenly recalled a social engagement, so just me and one junior partner, 2 1/2hrs
Still fried from work and various pieces of insanity so kept it technical
Poon sao, 4 positions, 9min each
Catch and release, closing from non-contact 6x2min
Pulling attack, free, variations against light resisitance 4x2min
Pulling attack, details, working setup and footwork angles, much detail
Spring bong vs jut/fak, many reps, cleaning up
In pak, detailed intro- tan pressure to load for punch, weight shift to create jum, built a little drill to teach this, nice new thing. Thinking about it last night, I can probably show this similar to how I teach the pulling attack now (vs. closing step rather than so passive).

Champing at the bit to lift, but am exhausted and busy.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice 2hrs
Focus mitts 5x2min, feeder throwing lots of kicks, leg picks
Escrima
Counter #1 and 2, feed #1 and #2- continuous, both sides
Counter #3 and #4, feed #3 and #4- continuous, both sides
Figure 8
-cob cob
-six count
WT
Kick through single leg, 3x10rl

Knee getting tweaky level changing for singles so decided to call it a night as arm was bleeding a bunch again.


Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min

Workout #2). 30min
Dummy
Wallbag single punches
Walbag double punches

Rehung the wallbag, figured I'd go back to working it after a long time without and see if I get anything out of it.

Sun,

Workout #1).
Elliptical 25min

Workout #2).
Sun practice 3 1/2 hrs
Focus mitts 5x2min rounds- odd number of people so this took 45+min
Escrima
Plyo sequence- 3x through, 10 reps on a side
Low defense to high attack (level change)
Roof, offline outside
Roof, offline inside
Box jump to #1 strike
WT
Lat sao
1st program w/ pressure, up and back driveway, then switch leads, full rotation
Head and arm throw (wrestling and judo variants), hip throw, shoulder throw, entry from lat sao
Body mechanics of initial counter to above three throws (prevent kuzushi)
Kwan to head turn to cross-face and strike to finish counter
Chi sao
Kwan from inpak

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
DE
Box squat to 15" box
225+chains
10x2 45s ri
BB stepups to 19" box
135
3x5 90s ri
GM
315
3x5 90s ri
Speed DL
315
8x1 1min ri

Workout #2).
Tues practice 1 1/2 hrs
Escrima
Double stick, both sides, reps
vs. #1
vs. #1, #2
vs. #1, #3
Box drill, free
WT
Head and arm control to takedown from thai pummel using pulling attack
Counter to head and arm control to takedown
-from thai pummel
-from lat sao using pulling attack
Chi sao
-in pak, weight shift, redefining centerline

Andrew

[AndrewS]

Yest,
Workout #1).
Elliptical 25min

Workout #2).
Extra practice 2hrs, w/ FNG in for first time
FNG
Intro to power hitting
Forehand up and back driveway x3
Double handed weapon 20 each lead x3
Had the guys doing double stick
vs. #1
vs. #1 and #2
vs. #1 and #3
FNG
Intro to WT stance and mechanics
Leg to leg
-split
-add sweep
Bunch of rounds
Counter shoulder throw
Intro to inpak details for the guys.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice 2hrs
Poon sao, 4 positions, 10min each
2min of each below
Dynamic stance check
Catch and release/attacks over man sao while closing
Lan/pak vs.kup, kup to biu transitionc 3 (isolating comp of BT CS)
In pak from poon sao
-weight shift
-weight drop for pakx3
In pak walking 2x up and back driveway
Free chi sao to finish

One week left on acute, so time should open up again soon

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Caught up with main training partner 1+hr
BT CS
Section 3
-entry
-cycle
Messing with mechanics
Section 2
-entry
-cycle
Really just breaking this stuff down on first exposure

Sun,

Workout #1).
Elliptical 25min

Workout #2).
Push-press
183 3x2
198x1
208x1

Pairs, 90s ri

DB floor press +81, 3x6
Fatman chins on blast straps 3x6

BB curl +70 3x6
Seated DB pc +20 3x12

Workout #3).
Circut, 5x through

Dynamic sled work 10 reps each lead, used a heavy resistance band looped multiple times as a connector so it would load me a little, before doing a kind of horizontal jerk forward- very interesting
Dummy
Reg sled drag, 50m +90
Sledge shoulder mobility or staff shadowboxing

Workout #4).
Partner by 30 min or so free chi sao
Found an interesting app from poon sao- high fook to shoulder strike + lop, into BT CS double pull/push + spin

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
DE lower
Box squat to 15" box
240+chains
8x2, 45 s ri
Worked up to a single at 345, form felt a bit shakey, so I didn't go up any more

BB Step up to 19" box +105
2x15, 90s ri

GM +335
2x5

Workout #3).
Tues practice 2hrs
Sparring
Rounds 2min
Stalkingx2
CM pure defense x2
Jab sparring x1
Jab sparring + in pak/out pak worked in, x1
Freex1
Lat sao
Outside pak
-guide by
-aggressive
Inside pak
-jum entry vs. timing retraction
Chi sao
In pak- reps
Kwan counter
Biu/Kup
Some free time


Andrew

[AndrewS]

Yesterday,

Workout#1).
Chins 10x2
Blast strap pushups 10x6
Sled drag w/ headstrap, +135x50mx10
FCT+89 6x10
Battle punches 6r6lx5

Workout #2).
Thurs practice
Focus mitts
5 rounds
Poon sao 4 positions, 11 min each, with much footwork on the last two

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2 1/2 hrs
Escrima
Double sticks
vs #1, #4 + counter, both leads
box drill

Passing, counter with stick hit off pass
vs 1,2
vs 3,4
free

Tabata intervalsx8- double stick hitting combinations- not as good at getting the HR up as I would have liked- need to do level changes with this to make this work

Rounds, light, free 2min
From boxing
-one man tries to move into clinchx2
-close to head and arm takedown, minimal resistance against takedownx2
-single, either from tieup to underhook to single or from slip level change to single x2
-free, boxing takedowns, subs

Got a nice finish on one single, had the leg pinched between my legs and kicked my legs back to stretch while driving with my head, very smooth, left partner's leg nicely straightened for me to pass, while already having an underhook

Chi sao
-kup/biu
-kwan vs inpak
-'superbong' vs inpak, several rounds
-kicks from poon sao


Andrew

[Kevin Bell]

Hey Andrew,

Hope all is well mate. Have you looked at any of the Sheiko lifting programmes?

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Extra practice 2hrs
Escrima
Double sticks, reps both sides
-vs. 1,3,4, then counters just getting box positions in
Single stick, both leads
-passing with hit vs 1,2
-passing with hit vs 3,4
-roof vs forehand, pass and hit on any second strike
Someone one of my partners crosstrains with hit a Sayoc seminar this weekend, so I picked his brain for details. Nothing extraordinary, but seems reasonable
WT
Lat sao going up and back driveway
-Problems going backwards and keeping it together, so I broke out a constant pressure drill going back to clean mechanics, broke down back step a little
Did some footwork drills with constant pressure on the chest- should add these in as warmup for everytime K is around- will clean up some of his footwork issues
In-pak vs neck tie- reps, playing with mechanics.

Hey Kev,

I'm doing ok. Kinda fried and having trouble getting on track after making it back from the EBMAS summer camp in Vegas. My lifting has fallen to sh*t lately, partly due to lack of motivation from fatigue, partly due to the scheduling vagaracies of the job that's fatiguing me. I'm trying to get my act together to start doing a little MT in the next few weeks, as I feel I could use some ring time about now.

I've looked at the Sheiko stuff- looks great but very high volume and time consuming. My sense is that it would be difficult to do the Sheiko program, work, and maintain any sort of practice schedule. Have you been playing with it?

Andrew

[Kevin Bell]

I'm starting this next coming week mate. I agree with your observation ref the high volume so ill see how it goes. Good luck getting back into the swing of things bro :)

[AndrewS]

Yesterday,

Workout #1).
Push-press
3x2 @ 188
203x1
213x1

Enjoying this lifting pattern and seeming to get something out of it- work up to a double around 90%, then hit a single, back off to the double weight, then a single. Not feeling fried and technique and strength seem to be coming back.

Pair w/ 90s ri

DB Floor press+81, 3x8
Blast Strap Fat Man Chins 3x8

BB curl +85, 3x6
Seated Db PC +20, 2x15

Started to do some k-bell stuff, looked at the time and had to cut things short

Workout #2).
Thurs practice 2 1/2 hrs

Ground
2 1/2min rounds
Closed guard- breaking man in guard down to head and arm x4
Closed guard- break down to head and arm, switch to rubber guard, control with rubber guardx2
Closed guard- break down to head and arm, switch to rubber guard, get on one side with underhook x2
Old school sweep from above, reps x2
Escape from side control/pin x2

Chi sao
Kwan vs inpak
'Superbong' vs inpak
Aggressive wu vs inpak
Some mechanics drills for wu (double fist pressure thing)
Defend inpak out of poon sao and basic attacks
Spring bong vs jut fak, from double punch to kwan
Jum vs palm after cross arm fak

Kev,

thanks, and keep me posted.

Andrew

[AndrewS]

Fri,

Elliptical 25min

Sat,

Workout #1).
Extra practice, partner by 2 1/2 hrs
Partner is competing in a gi comp next week so we worked some takedown stuff
Shoulder throw off wrist and collar- showed him how to weight drop the collar hand for and off balance
Foot on hip off wrist and necktie
I worked everything off an overhook
-rolling kneebar
-a kinda footblock/inside trip off over/under, pull with the underhook to make them step forward
Heat was brutal- over 100 degrees outside.
Chi sao
4positions x4min each
Inpak
-weight shift to jum
-time to pak
-downweight on way in for pak

Workout #2).
Trip to Redondo Beach to catch main partner 1hr
Pretty talky, but got a good hour's work in breaking down the 4th Biu Tze section. We're just tearing this material appart looking for the details. . .

Workout #3).
Chins 12x2
Blast strap pushups 12x6
Sled-drag w/ head strap +145x50m x10
FCT +94 6x10
Battle punches 6r6lx9
Cut this short to make it to a barbecue.

Decent day's work

Andrew

[AndrewS]

Sunday,

Sun practice 2 1/2 hrs
Moving under pressure, advancing steps, linear, forwards and backwards, free as tracking drill
Yup gherk, many reps
Bong gherk, many reps
Yup and bong vs low kicks, free

Lots of repetition, low key practice, heat has been brutal.

Andrew

[AndrewS]

Yesterday,

Tues practice 2hrs
Escrima
Defend and counter free hits w/ single stick, both leads
-vs. single stick
-vs. two handed heavy stick
-vs. staff
Defend single free attack, counter, then attacker either moves back, moves in, or attacks again

Tabata intervalsx8
lifting punches, elbows, front knees, rear knees

Chi sao
Pulling attack into jut/chuen, many rounds, tuning details
NB- fook sao push becomes more obvious as developmental tool vs. immediate jut dar off kwan counter to inpak vs pull
2nd section counter vs chicken wing (shoulder mobility)
BT 1st section entry- messing with mechanics

Andrew

[AndrewS]

Thurs,

Elliptical 25min

Fri,

Off

Sat,

Workout#1).
Elliptical 25min
10 rounds alternatinng between bag and dummy, BW bulgarians 5 on a side during the rest interval

Workout #2).
Push-press
3x2 @193
208x1
Missed 218

DB floor press @81
3x10
Blast strap fat man chins 3x8

DB power clean @ 22, 2x12

Left upper back spasming all through this, left bicep felt awful, tried to hit some curls then realized it was a bad idea. Not sure what got my bicep, but the old injury seems to be acting up. . .

Workout #3).
Extra practice 1 1/2+ hrs
Staff work, free- did a good 20min of this, trying to get my upper back right.
Counter and single attack, continuous
-staff vs single stick
-single stick vs single stick
Chi sao
BT chi sao 1st section entry- reps, messing around
Kwan vs jut dar
Jut/fak from poon sao

Andrew

[AndrewS]

Bicep definitely re-injured. F*CK!!!

My plan was to start MT last Monday, so what happens, I randomly reinjure my bicep over the weekend, and I'm not even sure how. Upper back was so messed up, it hurt to breath until Wensday. I have trouble even thinking about this. Had a light practice on Sunday, did some light cardio Monday and spent the next couple of days mentally curled up in a little ball. I babied this thing for over a year, was just starting to move the intensity up a notch and was looking to break out and go work with some good MT/MMA folks and now this.

I need to come up with a plan. Definitely need to take it easy for a month or two, avoid taking force on the arm. Might try to start the MT in couple of weeks if I can throw a jab. Planning a redesign on my lifting schedule as that's fallen to sh*t lately, too.

Last night,

Thurs practice
Poon sao 4 positions, 15min each
Intro to jut/chuen cycle, timing, relation to application, holes, technical points
In pak out of jut chuen
2nd section chicken wing counter for mobility
Jut/shan from 5th section vs gan dar

Arm hurting after all this, and I was playing so as to take minimal force. This is not a good situation.

Andrew

[AndrewS]

Fri,

Elliptical 25min

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Puttered about in the garage for a couple of hours, partner showed up at the tail end so we got a little extra in.

Ran through BT a few times, did some battle punches, and went through sets of 10 or so different exercises trying to figure out what I could and couldn't do with my arm. Chin ups, rows, and MB passes are out.

Did some free chi sao, staff sticking/pressure stuff, and pole sticking/sparring very light. Just trying to hook my body up right.

Sun,

Planning on doing CT's 'Destroying Fat' program for 6 weeks or so. I've been on a very low carbohydrate diet for about two weeks and have dropped more than 10lbs- lot of water, but feels like some fat is leaving too.
Workout #1).
Heavy upper

BB bench 205, 5x4
BB row using straps for hanging knee raises around my upper arms to remove my biceps from the equation, 163, 5x6
2min ri

Blast strap pushups 5x6
Rear delt flies+25 5x9
2min ri

Band curls 2x30- gonna do these frequently for rehab

Workout #2).
Sun practice 3hrs
3 beginners supposed to come by- all flaked
Escrima
Pressure drills, both leads, stick between chests end on
- same, no contact
Boxing, very light playing for angles 3 rounds
Single stick- free attack, counter, attacker then either pushes, attacks again, or goes away, respond
Empty hand vs stick
-figure 8 pattern
-free
WT
-constant pressure vs chest walking
-linear forward and back
-free
Messed around with some jut chuen apps
Jut chuen
Pulling attack
In pak
Technical cleaning.

Sprints 5x60m

Andrew

[AndrewS]

Today,

Lactic acid
Circut #1) 12-15reps/exercise 3x through no rest
Bear crawl
Lumberjack squat +89lbs
DB pullover +61lbs
BB RDL +225lbs
FCT +89lbs

2min

Circut#2) 15-20 reps/exercise 3x through no rest
Kb see-saw press 2 36lb kbs
BW walking lunges
Band wing lat pulldowns- rigged this with the wings for hanging leg raises
2 hand kb swings w/ 53lb kb
Swiss ball crunches (was going to do ab wheel but rapidly became appearant that my shoulders couldn't take it)

Band curls 2x30

Elliptical 20 min

Andrew

[stricker]

unlucky andrew, the timing of that sucks, would be great for you to be out competing again!

best of luck sorting it out...

[Mr Punch]

Tabata intervalsx8
lifting punches, elbows, front knees, rear kneesI assume you don't mean eight full sets of tabatas?! :eek: You mean one tabata set, right?

WT
-constant pressure vs chest walkingWhat's chest walking?

Bad luck on the bicep thing, hope it clears up soon.

[AndrewS]

Many thanks- the bicep has me kinda upset. It's a weird karma as I'm half responsible for the same injury on a friend. One major goal is to avoid surgery on this thing, so I'm stuck babying it.

The tabata thing - 8 intervals, not 8x8

Constant pressure vs chest walking- one guy pushes on the other's chest with light constant pressure, the guy being pushed tries to put the force in the ground without breaks where he could be pushed over (most notably when going back), and tracks the other person as they move their pressure. It's a simple drill for mechanics.

Andrew

[Mr Punch]

Oh OK, I know the one.

How did your bicep go in the first place?

[AndrewS]

Tues,

Practice 2+ hrs
Ran through forms and did some time on the wallbag. New beginner by with some time in boxing, MT, BJJ, JKD/kali. Had a long talk to start then worked some basic stance and walking drills. From there went to shoulder strikes, horizontal elbow and rising elbow, showing basic mechanics of WT. He left very psyched, we'll see if he's back on Sunday.

My bicep injury- it started last year when I got back from my honeymoon. I pulled some heavy deads, then did some overhead presses and felt a little pop on the presses, thought nothing of it, was fine the next morning, then did walking lunges with a single KB overhead followed by kb throwdown/uppercut cleans (clean to the uppercut position, then throw the bell down). My biceps were completely fried at the end, so I did some farmer's walks as a finisher. I went inside in massive pain and my left arm was several cm larger than my right.

Andrew

[AndrewS]

Family stuff going on Wens, Thurs, killed training

Fri,

Lactic acid
Circut #1) 12-15reps/exercise 3x through no rest
Bear crawl
Lumberjack squat +89lbs
DB pullover +61lbs
BB RDL +225lbs
FCT +89lbs

2min

Circut#2) 15-20 reps/exercise 3x through no rest
Kb see-saw press 2 36lb kbs
BW walking lunges
Band wing lat pulldowns- rigged this with the wings for hanging leg raises
2 hand kb swings w/ 53lb kb
Swiss ball crunches +25lb plate

Managed some extra reps the first set of both circuts, will add weight when I'm at 15 and 20 for each all the way through.

Band curls 2x35

Elliptical 25 min

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Wallbag, several rounds
BTx3
Dummy
Rigged up an arrangement with some resistance tubing and the straps my wife uses for hanging leg raises hung from the ceiling to practice jut/punch on the heavy bag. Very nice exercise, *forces* constant connection using the shoulder girdle. Unfortunately. . .

Workout #3).
Playing with the rig describe above, I started working the bag some, ripping some hooks. Felt great. . .

. . . until. . .

Sun,

L bicep extremely painful, and L elbow filled with 'popcorn'. Not good.

Sun practice- 3hrs
Escrima
-power hitting intro
-reaction drill, zoned #1 vs motion
-balance check after zoned #1 vs motion
Balance/pressure drills
Power hitting up and back driveway, several rounds
WT
Underhook dan chi, rounds
Intro to dan chi
Review of basic footwork

Have taken the last few days off. Arm felt dead and heavy, just getting better yesterday, when the cold and sore throat kicked in. . .

Andrew

[AndrewS]

Took Monday off, URI still messing with me.

Tues,

Practice 2 1/2 hrs
Beginner by
Escrima
Intro to outside defense vs. #2, #4
Roof attack vs. #1
Power hitting, static, 4 count double hand, forehand, double hand, back hand- very nice progression for teaching mechanics
Got sidetracked into some knife stuff
WT
Basic pummelling for underhooks
-countering a wh*zzer/tight overhook nullifying underhook
-- dead arm/biu x face
--dead arm/ kwan- tan x-body control
-- dead arm/kwan- other arm blocks, lan and grab control
Put it all together to construct 1st 2 sections SNT

Andrew

[AndrewS]

Thurs,

Workout #1).
Main partner by, 1 1/2 hrs
Biu Tze Chi Sao, sec 1-3
Worked everything very soft, messing with flow and analyzing. We're both into tearing this stuff apart.
Sect 3- think this is why my bicep is lit up like a xmas tree today, even going soft. Very nice feel/rhythm. I think I need to leave this alone for a few weeks
Sect 2- went through in detail, the bong/tan transition, relative positioning should determine shan vs fak off outpak (same action/route). Underjut to fak if bong pinned before fak.
Sect 1- need to be more careful abut force going to target, not in front with this. Need to break down entry body motion, esp. re: underjut.

Workout #2).
Thurs practice 2hrs
New beginner + return of an absent member of the group, excellent.
Escrima
Outside defense both leads + counters
Roof attack both leads + counters
Mix vs forehand and backhand, R lead only
Power hitting, double, fore, double, back
WT
Closing step + punch on focus mitts
Linear walking
+ punch on focus mitts
Changing and angle steps
Lat sao #1, cross arm

Decent night's work.

One of the group has busted his leg in 3 places messing around in NYC. Surgery Monday. Everybody's hurt. S*ck. There's talk of a putting together a benefit, details as they emerge.

Arm definitely took a step back today. Was planning on lifting, but will just do some more mobility and rehab stuff, which I've been focusing on lately.

Andrew

[AndrewS]

Saturday,

Elliptical 25min

Sun,

Workout #1).

Pair
BB bench @ 205, 3x5, 1x4, 1x2
BB row with 'wings' @ 163, 6x6

Pair
Rear delt db fly @ 25 5x9
BS pushup 5x6

Band Curls 2x30

Workout #2).
Sun practice 2 1/2 hrs
Focus mitts
5x2min rounds
Boxing, light
-jab sparring, same lead
-cover jab with jab, or CM
-jut jab from CM or counter jab
-above to set up rear hand shot
Footwork w/ pressure on chest
-linear, forwards and backwards
-angling switching feet forwards and backward, second round with feeder stepping through w/ push
-angling same lead
Jut/chuen cycle, 2nd 1/3 1st section
-in punch check on jut
-jut to catch wu (strong bong)
-quick transistion to bong to prevent above
-double jut

Good day's work.

Arm started messing with me late last night. Need to get an MRI.

Andrew

[AndrewS]

Mon,

Workout 45min
Just messing around getting moving
Couple of sets of high bar ATG oly squats with the bar for form, and some hip mobility stuff. Left knee still kinda wonky going low.
Wall bag, single and double punches, both leads and square stance, working on refining mechanics, multiple sets
Couple of rounds on the dummy
Turning punches rigged up to resistance bands and wings from ceiling 2x100
Forehand/backhand switch both leads, 4x50


Arm is feeling alright today, so I doubt it was the wallbag work that got me a while ago.

Andrew

[AndrewS]

Time to update, busy over at UCLA these days.

Tues,
Tues practice 2 1/2 hrs
New beginner by
Escrima
Power hitting
#1 vs #1
Power hitting walking
WT
Crab step
Some kicking mechanics
Shoulder strike

Thurs,
Thurs practice
Escrima
-Roof vs #1, footwork out lateral, angling, forward
Strikes 1-5 from point, both leads
Point footwork with single stick, both leads, going strikes 1-5, while stepping angle forward, lateral, angle back
Two handed weapon, static, power hits, strikes 1-5, 125/side
WT
Change step to go behind
Review of footwork
Focus mitts, single punches walking forward

Fri,
Took it easy in anticipation of weekend practices

Sat,
WT seminar, 4hrs
Small group on beach, spent most of the time with my main training partner doing BT chi sao.
Bulk of work on 5th section BT chi sao, with remainder on 4th and 2nd. Many reps and details.
Ran through form and got a correction or two involving the man saos- interesting mechanics.

Sun,
Escrima seminar w/ Mr. Latosa, 4hrs
Low attendance so basically small group training by the ocean, good for me.
Entire seminar on staff usage and transition of staff to empty hand. Need to sit down and make notes. Too much to digest at once, I kinda have a blueprint for staff work and some very nice ideas for transition to boxing and things to improve in my short hitting boxing now. . .

Andrew

[AndrewS]

Yesterday,

Upper
BB bench @ 205, 4x5, 2x3
BB 'row' + wings @ 163 6x7

Blast strap pushup 5x7
DB rear delt flies @ 27 5x6

Band curls 2x35

Got moving, now to keep momentum. Done with UCLA at end of the week, should have some more time.

Put together a workout based on Sunday's escrima seminar

Shaking shoulder strikes from point, both leads x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 25-50 reps/ position going from easy to more vigourous in each lead sounds about right
Shaking shoulder strikes
Free work moderate pace
Empty hand bag work if time permits

Will forward to Mr. Latosa for his thoughts then may try to do this seriously for a while.

Arm kinda bugging me after the last few days.

Andrew

[AndrewS]

Tues,

Practice 1/2 hrs
Escrima
Brief seminar review
Staff- grips, hits, switches, changes
Weight drop to control staff
Power hits with staff
Focus mitts and pressure 'boxing' while gripping staff to drive hits
Power hits with staff
Power hits with stick
WT
Shin to shin
-sweep defense
-go behind vs pressure
Footwork review

Weds,
Staff practice 1hr #1
Shaking shoulder strikes from point, both leads x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 25-50 reps/ position going from easy to more vigourous in each lead sounds about right
Shaking shoulder strikes
Hip mobility work
Band curls 2x40

Amazing how much work above was. Think I'm gonna beat this to death and see what comes of it.

Andrew

[sourmango]

Xuan Mai here. Would love to hear your thoughts on the staff stuff.

Did a private with Mr. Latosa when he was here in NYC. Focus was on the staff. I'm still digesting the information packed lesson.

How are you doing? I have started working on some of my new WT sections and have started going to the local Crossfit affiliate.

Looks like we'll be getting a visit from Dai-Sifu in December...interested in coming out our way?

[AndrewS]

Thurs,

Workout #1).
Staff workout #2, 1hr
Shaking shoulder strikes from knees, both leads standing x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 10 reps/ position going from easy to more vigourous in each lead sounds about right
Shaking shoulder strikes, both leads, square with resistance band x100
Hip mobility work
Band curls 2x40

Workout #2).
Mixed practice, 1 1/2 hrs
Hip mobility work
Biu Tze
Wall bag, several rounds, square, both leads, double punches
Dummy

Re-acquiring some momentum.

Hey Xuan Mai,

good to hear from you. I doubt I can make it out that way in December as I'll be visiting my Mom in Virginia from the 23-29th, and can't really manage extra time off. I should be out your way some time in '08, though as I have to meet my recently arrived godson and begin to teach him to attack his parents.

I've been kinda off my game lately- busy, having a hard time getting a good workout regimen going, and freaked about my arm. That being said, all is basically well, and Hope is doing ok and sends her regards to you and Edgar.

As far as the staff stuff goes- my initial interest in KB work stemmed from the realization that all CMA systems that develop great power work with heavy weapons (Chen Taiji, Baji, Wing Chun, Xing Yi, Ba Gua). KB stuff seems to use very similar mechanics to this sort of heavy weapons work, and, as the long pole comes late for us, I went looking for a shortcut. From there I've continued to mess with strength training. Incidentally, running into Howard (long term student from SF in the 80s) showed me that static practice (zhang zhuan) was not necessary in order to develop body connection and ground use (the guy has as good structure as any 10-15 year Xing Yi player I've met).

Looking at the staff stuff I've seen from Mr. Latosa, I think it will signficantly tighten up body mechanics, and want to explore it deeply. The changes and different grips (staff handling) resemble club-bell work in their odd loadings and shoulder range of motion, and need for stabilization. The dynamic work gives feedback to keep the torso *extremely* connected and makes me very aware of areas I need to keep active, and helps me work from my hips, finding more and more 'room' in the hip joint in which to move without breaking at the waist. Zoned shots in the air have an interesting plyometric-like effect on the decel- I've come to suspect that a significant portion of the development of power in escrima comes from zoning shots in the air. Oh yeah, staff work seems to reinforce connection through the upper back and burn out tendancies to arm things or lose pressure in one side vs the other. I plan to work the h*ll out of that little workout I posted, in order to see what it does to my body and motion over a couple of months, as my plans of hitting a Muay Thai gym are on hold until I know whether my bicep is at serious risk.

Anyway, that's some preliminary stuff, drop me an email or call if you want to jaw some more and tell Edgar and the crew I said hey.

BTW- dunno if you heard but Josh got his leg busted up and is stuck in Hoboken- do you guys have anyone down that way who might be willing to drop by and do some seated chi sao and focus mitt work with him to help keep him from going stir crazy?

Andrew

[AndrewS]

Fri,

Staff workout #3, 1hr
Shaking shoulder strikes from square- resistance band from above and in front, both leads standing, total 4x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 15 reps/ position going from easy to more vigourous in each lead
Shaking shoulder strikes from square- resistance band from above and in front, both leads standing, total 4x100
Band curls 2x40

Having a lot of fun with this. . .

Andrew

[AndrewS]

Sat,

Staff workout #4, 1hr
Shaking shoulder strikes from square- resistance band from above and in front, both leads standing, total 4x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 15 reps/ position going from easy to more vigourous in each lead
Shaking shoulder strikes from square- resistance band from above and in front, both leads standing, total 4x100

Hit one of my partner's 35 birthday party. Very fun evening. His wife is in her first trimester, and both of them are very happy about the matter. Good to see.

Sun,

Workout #1)
Sun practice 1 1/2 hrs- total flakeout- no one made it by. Oh well, victims of last night's good time. . .
BTx3
Dummy
Wallbag
Turning punches using 'wings' from ceiling 2x100
BT sections in air
Hip mobility and soft tissue work

Workout #2).
Staff workout #5, 1hr
Shaking shoulder strikes from square- resistance band in front, both leads standing, total 3x100
Staff handling x5min
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 20 reps/ position going from easy to more vigourous in each lead
Shaking shoulder strikes from square- resistance band from front, both leads standing on single leg, total 3x100
Band curls 3x30
Bodyweight Bulgarian squats, front foot elevated 4"- 5x10
Hip mobility

Andrew

[AndrewS]

Mon,

Workout #1).
Deload upper
Blast strap pushups, max reps, 90s ri- 24,14,8

Band lat pull downs +wings 4x10
Skull crushers @ 80 4x6

Bradford presses @ 75 3x10 (front press+ behind the neck press=1rep)
Band curls 3x35

Workout #2).
Staff workout #6, 45min

Skipped the torso rotation/shoulder strike stuff

Staff handling x5min- working lots of odd angles, level changes
'Dynamic' staff work, slow 15min (find room in hips)
Messing with leads and grips- I'm keeping my ability to hold pressure perpendicular to my grip points, which means the tip of the staff is roughly parallel to my body for same lead, and perpendicular to 60 degrees for alternate grip- this kinda creates some interesting footwork requirements I need to explore. Messing with double overhand and both mixed grips.

Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 20 reps/ position going from easy to more vigourous in each lead

Andrew

[AndrewS]

Yest,

Sled+115lbs, 80m, upper body various exercises x7
bulgarian squats w/ bw, front foot up 3 1/2" 5x7
Did some free staff work.

Too tired to do anything else, passed out. Woken by rude idiot intern at 1am. Time to torture.

Andrew

[AndrewS]

Weds,

Staff workout #7, 1 1/2 hrs

4x100 torso rotation/shoulder strike stuff against bands

Staff handling x10min- working lots of odd angles, level changes
'Dynamic' staff work, slow 15min (find room in hips)
Footwork making more sense- weird how orientation of staff tip, feet, and pressure line differ. Amusingly, some long pole becomes appearant
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 30 reps/ position going from easy to more vigourous in each lead


Thurs,

230AM- My 3 1/2yr old black cat Aleistair dies suddenly of some unknown cardiac event. Hope and I are both disraught. Amazing how much space that little beast took up; the house feels so empty for his passing.

'God made cats so that man might have the pleasure of petting the tiger'- ?
'In the smallest cat lies perfection' Da Vinci

Sat,

Staff workout #8,1hr
Torso rotation
Much hip mobility work

Staff handling x5min- working lots of odd angles, level changes
'Dynamic' staff work, slow 15min (find room in hips)
Staff hits from up position- down, horizontal, horizontal back, rising, thrust, 25 reps/ position going from easy to more vigourous in each lead
Torso rotation/shoudler strikes 4x100 vs bands

Andrew

[AndrewS]

Sun,

Practice 2hrs
Mobility
Staff workout#8
hip pops on bag
Staff hits 5x20 each side
WT forms
Footwork

Old friend dropped by, up 'til late comparing recent training ideas.

Tues,

Practice, 2hrs
Mobility
Review of staff work for partner
Dynamic drills with partner
Focus mitts while holding staff
All this alternated with hits
Poon sao- 4 positions
Free chi sao

Getting partner started up again

Thurs,

BB bench @195 3x6, 1x4, 1x3, 1x2
BB row with wings @ 186 6x6

2min ri

Skull crushers @ 85, 3x6
Rear delt flies @ 27 3x8

Band face pulls 2x20
Band curls 2x40

Weak as h*ll, but at least I got something done.

Wife calming down a bit; she's been hit really hard by our cat's death and I've forsaken training for being with her the last week. Time to get momentum back.

Andrew

[AndrewS]

Fri,

Staff workout #9,
Mobility- drills from the last MB article on t-nation, some stuff in a low squat, some soft tissue work
Handling, 5min, adding some levers in here with the staff, creeping my grip down
Dynamic, 15min, working using anchor point idea with each foot from summer camp- essentially working on a more sophiticated version of what Rodney emphasizes for initial footwork. Started messing with more combinations.
Staff hits- working from stepping to generate the hit to short power, 5 directions, both leads, 40 for each.

Sat,

Workout- 1 1/2 hrs. Old friend in town. Good stuff. Can't say more.

Andrew

[AndrewS]

Sun,

Workout #1).
Staff workout #10
Mobility drills
Shoulder strike/rotations vs band 3x100, hip pops on bag 2x100
Handling 5min
Dynamic 15min- working combinations, anchor point
Strikes, 5x 30, both leads
Band curls 2x30, heavier band

Workout #2).
Sun practice 1 1/2hrs
Partner injured, stuck to chi sao
Poon sao 4 positions, 5min each
Huen chi sao 5min
Moving, focusing on softness and hand-foot connection 3x5min
Spring bong vs inpak
Spring bong to jut dar vs inpak

Hit a few sets of light bb bench for recovery afterwards.

Andrew

[stricker]

Good stuff. Can't say more.awww sheeet. he give you the secret of the ancient shaolin temple? :D

[AndrewS]

Tues,

Mobility warmup
Squats to 15" box low bar medium stance,
3x10 @ 225

Then the pager blew up

Weds,

Visit with old friend 1 1/2 hrs, good stuff

Jon,

kinda. Hit my email if you're curious.

Andrew

[AndrewS]

Thurs,

Workout #1).

Sled+135, 80m x6
kb swings + 36 6x30
kb swings +53 6x20
kb swings +72 6x10

Workout #2).
Staff workout
Handling- warmup 5min
Dynamic- messing with grip dynamics, per discussion with Mr. Latosa, 15min
Strikes up, down, thrust, horizontal both directions, both leads, 20
Band curls 2x40

Andrew

[AndrewS]

Did a bunch of work last weekend, got ridiculously sick Monday night and slowed down for a few days.

Fri,

Staff workout #12, 1 1/2 hrs
Long mobility warmup
Shoulder strike/rotations vs bands 3x100
Hip pops 3x100
Handling- 5min
Dynamic 15min- working combinations, various grips and leads, going low towards the end
Hits 5x40 each lead grip, same foot positions for all with lead hip 'open' to max stretch
Band curls 2x30

Sat,

Partner workout 2 1/2 hrs
Pad work
Poon sao
Moving cycles trying to keep poon sao feel in motion

Looking for another quality of motion. . .

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).

Pairs
DB bench w/ 2x71lbs 6x6
BB row+wings @183 6x6

Blast strap pushups 6x6
Rear delt flies +27 6x8

face pulls 2x20
band curls 2x30


Gotta remember- my am workout is the saturday night special of training- a workout to get another workout with. Would have been up for another session if Thanksgiving cooking didn't get in the way.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
Sled drag, upper body +135x40mx6
bear crawl circutsx6

Thanksgiving cooking mayhem in full swing. Making a turducken is some work. . .

Andrew

[AndrewS]

Yest,

Squats to 15" box (used as depth gauge)
225 lbs
10x10

Started out with 2 1/2 min ri, up to 5 1/2 by the end. Definitely some work.

Andrew

[AndrewS]

Fri,

Sled drag (waist)+135x120m x6
KB swings +53 20x6

Sat,
Dummy 30min

DOMS has been limiting what I can do- pretty severe yesterday, legs giving out from under me on occasion. . .

Andrew

[AndrewS]

Sun,

Practice 3hrs
Mobility
Forms, several times through, then some pieces and a shoulder mobility thing for kup jarn
Focus mitts- working single techs
Straight punch
Gan dar
tan dar
tok dar
lop and hook- vs cover
Built all these off a heavy front hand reacting mid-timing
Poon sao 4 positions 5min each
Free chi sao
Jut/chuen- moving for feel
More on jut/chuen
Double jut and counter
Lop dar off bong and counter

General attempt to go back to more technical stuff while we're all recovering from injuries.

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Practice- main partner by, 1 1/2 hrs
Poon sao, 4 positions
5th section, moving with kwan punch change
6th section- review all through

Working on developing 'another level of quality'- both of us are out to refine our technical skills and are looking for the next thing, as it were. We'll see how this develops over the next year or so.

Weds,

Pairs
DB bench+76(x2) 6x6
BB row+ wings +183 6x7

Blast strap pushups 6x7
Rear delt flies +27 (x2) 6x10

Band curls 3x30
Band face pulls 3x20

Haven't had a chance to do staff work in a while, kinda bummed about that. On the plus side, one of my guys is back from New York and almost on two legs after a nasty broken fibula. Looks like he'll be crashing in the guest house for the next few weeks, so I'll be doing a bunch of poon sao with him seated as we rehab him.

Andrew

[AndrewS]

From an article at t-mag- predicting lifts based on a max in one lift.



Deadlift — 100%- 508

• Back squat — 71.4 % 362pred 15"box squat 365 act, 17" 400 act, no free squat tested in a while

• Bench press and pull-up — 55.6 % 280 pred, 265 act

• Front squat and close-grip bench press — 50 % FS 254 pred, 225 act

• Hang clean — 45 % 228 pred, 228 act

• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 43 % 218 pred db not done, one arm row repping 90-100

• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 40 %
Push press 203 pred 228 act, don't remember my max jerk- somewhere around there
• Dumbbell overhead press (two dumbbell total) — 32.5 %
165pred- BB OHP 165 act

• Hammer curl (two dumbbell total) — 31.5 %
NA
• Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 30 %
152 pred BB curl 95 for 8- much weaker on this
• Bulgarian squat (weighted) — 27.5 %
-139 pred 125 act
• Lunge (weighted), split squat (weighted), and press-down — 25 %
127 pred 135 for reps act

• E-Z bar skull crusher — 24 %
121 pred, 6-8 w/ 85 act w/ BB

• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 22 %
NA
• Seated calf raise and pec fly (two dumbbell total) — 20 %
na
• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 13 %
66 pred, 72 for 3-5 reps act

[AndrewS]

Yest,

Workout #1).
Elliptical 20min

Workout #2).
Sled drag, upper body +115, 80m, x7
Bear crawl circuts x6

Workout #3).
Partner seated (recovering from broken leg and two surgeries)
Poon sao 4 positions, changes 5min each
Pulling attack- Danish variant
Double punch/pulling attack
Dan chi- bong/fak
Fak/lop cycle

All working very soft, very detailed.

Andrew

[AndrewS]

Fri,

"We're putting the band back together"- 1hr 15min
The three of us who have been the nucleus of our sparring group for the last 6 years finally got together for a workout for the first time in 6 months or more. Life and injuries have been in the way, now it looks like we're gonna try to resurrect things, along with some work on developing some basic classic WT skills. It was just a great feeling to have the group back in action as we all make each other work harder and think more deeply about what we do. I've decided to stay in LA for the next few years, and this reminds me of why.

We did about 45+ min pad work, working simultaneous attack and defense - tan, gan, pak/clear with a hit vs simple attacks , working on cleaning footwork and timing, and generating immediate and then constant pressure on response. Weird to go back to this stuff as so much of how I operate these days is more escrima/CM derived. Also weird how easily it comes to me now. Hmm.

Finished with a few rounds of light work vs hand attacks.

Arm bugging me a bit by the end.

A good night.

Andrew

[AndrewS]

Took the day off Saturday- knee and back tweaky- tried some jump squats from kneeling on Friday night that went awry.

Sun,

Practice 2hrs
Shoulder mobility
Kup jarn- air
Kup jarn- pads
Poon sao 4 positions + changes
In pak
-kwan
-'superbong'
-spring bong vs cross pak
Jut/chuen- basics


Andrew

[AndrewS]

Yesterday,

Workout #1).
Squats 15" box as depth gauge
250lbs
8x8, started w/ 2 min ri, up to 4 by the end. Knee wraps throughout, belt after set 4

Hise shrug + calf raise
225
3x8
Ab wheel 3x8

Workout #2).
Practice 2hrs
Shoulder mobility drills
Poon sao, 4 positions, changes, 5min each
Changes off outside huen attack and huen off palm
7th section entry
Jut chuen
-in pak off jut chuen
-double jut
-lop/jut off bong

Andrew

[AndrewS]

Yesterday,

Recovery workout

Pairs, 15min each

BW bulgarian squats front foot up 3 1/2" 6x8
Farmer's walks w/ 2x76lb dbx50m x5

Sled-drag w/ head strap 115lbsx40m x6
KB swings 53lbs x20 x7

DOMS significantly better than last week


Andrew

[AndrewS]

Thurs,

Staff workout
mobility
trunk rotation- resistance bands from ceiling 3x100
hip pops on bag 2x100
handling 5min
battle punches
Dynamic 15min
Hits 5x20 each side
Band curls 3x30

Fri,
Off

Sat,

Workout #1).
Chi sao 2 1/2 hrs
4 positons + changes 5min each
Outside huen attack
Huen off palm
Kwan from bong
Huen chi sao
7th section
-punch/jut/punch def- working on relaxing part of upper back to make lifting tan happen more relaxed
-kao vs huen
-messed with making tok more passive/ adding less strength in- interesting
Fak/lop cycle static
Jut chuen
-ask question/inpak
-double jut
-lop off bong

Workout #2).
Free chi sao 45min

Sun,

Practice 2hrs
Focus mitts
-working basic attack defense pairs alone and free
Walk vs pressure
Poon sao 4 positions
Kao vs attempt to smash bong down

Been on this technical kick lately because of various folks injuries and some new stuff I'm trying to integrate. Kinda frustrating, though I see the use.

Felt like I had the start of cold going so I skipped lifting.

Andrew

[AndrewS]

Yest,

Mobility

Bulgarian squats +70lbs
10x2 w/ 45s ri

Rack pulls from the knees +383
5x5 2 1/2 min ri

Side bends +111
3x8 1min ri

Andrew

[AndrewS]

Yest,

Pairs

DB bench +81 6x6
BB row+ wings +183 6x8

Blast strap pushups 6x8
Seated low 'pulley' rows- 6x10
Rigged up a band setup to do these 'cos the rear delt flies haven't felt like they were doing anything. The feel was remarkably different. Switched over to single arm at the end- I'll mix those in too.

Band curls 3x30

Andrew

[AndrewS]

Yest,

Sled-drag, upper body +115, 80m x7
Bear crawlsx7

Band curls 1x40


Andrew

[AndrewS]

Sun,

Practice 2hrs
Mobility
Forms
Leg defenses
Kick defense from pulling attack
Poon sao 4 positions
Jut chuen
Double jut
Tan/pak from jut chuen
Jum/gan counter
Intro to gan cycle

Mon,

Workout #1).
Elliptical 25min

Workout #2).
Practice 1hr
Mobility-long session w/ a bunch of body weight stuff
BT
Hip pops on bag 2x50
Pieces of BT 50-100 reps
Wall bag
Dummy

Time has been eaten up by holiday stuff and some URI. Additionally, everyone elses schedule is messed up as they're all tied up in holiday preparations. Very frustrating.

Andrew

Andrew

[AndrewS]

Yesterday,

Squats, 15" box as depth gauge
250lbs
10x10
Knee wraps all through, belt after set 4
RI started at 3min, up to 6 by the end.

Amazing nausea from the lactate.

Andrew

[AndrewS]

Back at my mom's for the holidays. . .

Today,
Mobility
Bulgarian squats
80lbs
10x2
45s ri
Didn't slow down at all until the last rep last set- definitely have more work capacity with these high volume squat workouts

Rack pulls from above the knee
405x5
465x5x5
Had much more in me, but my arm was giving me trouble, if I'm feeling ok I'll push the weight next time

Side bends
110
3x8

DB curls 15lbs 2x30

Andrew

[AndrewS]

Yesterday,

Pairs

DB bench @ 2x80
6x6
DB row @80
6x6

Bradford presses @95
2x8, 3x6 (over and back= 1 rep)
Close palm in grip lat pulldown @ 155
5x8

Low pulley row @ 90?
3x8
Calf raises @ 155?
3x20

Messing around on the machines at the gym my mom goes to. . .

Biceps very sore- first time I've done compound stuff with biceps involvement in months, but no signs of injury.

Saw a guy doing bulgarians as 1/8 squats with 135, had to say something. The vague wobble up and down with 250 on his front squat I could walk by, but it's hard to watch someone do that to bulgarians. . .

Andrew

[AndrewS]

Crazy busy since recovering from the epic party that was NYE; job hunt in full swing, trying to cut a deal to become a nephrology division for a PPO (and get not just myself but two colleagues a gig), called in to cover the hospital for a colleague whose pregnancy is getting difficult, stuck with a schmuck for a junior fellow, a putz for a resident, a 4th year med student who's never been in the system before, and the attending went on vacation and has left us with 'rotating coverage'- explaining the whole service to a different person every day. On the plus side, our new kittens showed up last Friday and they're absolute terrors- f3 savannahs, 12.5% serval and acting like it. They're going to take some socializing to keep them from destroying the house.

Last few days as I can remember them

Sun

Workout #1).
Elliptical 25min

Workout #2).
Practice 2 1/2 hrs
Pad work, punches and elbows, various combis
Side headlock counters- 3 variants
Teaching w/ light drilling, will incorporate next session
Wrist grab counters (principles and relation to form) vs bs 'martial arts grab
Wrist grab counter vs someone grabbing like they're actually gonna do something (step and fold with elbow)- relation to shoulder girdle mechanics
Tabata intervals, ground and pound

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 20min

Workout #2).
Mobility
Blast strap pushups max reps 90s ri
21 12 7

DB floor press +2x81, 2x6, 1x4, 1x3
Pendlay rows +153 4x8
90s ri

Shocked at difficulty with floor presses, think it was the pre-exhaustion from the pushups. I'll probably go back to my earlier scheme of 4-6 sets of 5-8reps, push-pull paired as that seemed to be allowing me to make nice size and strength gains. Pendlay rows are keepers, will keep the reps at 6 or less as they're explosive.

Bradford presses +85 3x8
Band seated rows 3x12

Band curls 3x30

Weds,
Workout #1).
Elliptical 25min

Workout #2).
Mobility
BB Bulgarian squats+90
8x2 45s ri

Rack pulls above knees 90s ri
405 1x4
495 4x4

Belt squats 90s ri
75
6x10
Great present from my wife for xmas- these are an absolute keeper. Need to set the platforms higer next time, but I could feel my tight R hip flexor release on the 5th set- felt great- while my thighs were definitely working.

Band curls 2x30

Andrew

[AndrewS]

Fri,

Circut 3x through
Dummy
BW bulgarian squats, front foot up 3 1/2", x10
Kb swings 72x10
53x10
36x20
Deadlift with headstrap 65x5

Sat,

Workout #1).
Main partner 1+ hr
BT apps
Messed with some use of lop + hook w/ footwork, plaing with very short lop (analogous to pak as patting jab)- when playing this a little freer it reminded of Su Dong Chen when I got a chance to play with him a little.


Workout #2).
Practice 2+hrs

Interspersed hits on shield with reps from distance and poon sao- did a lot of time and coaching on hit mechanics, wound up using Terrance's 'stop a charge through with a shield with a punch', thing.
In pak
Kwan vs inpak
Pulling attack

Jut chuen
Tan/pak/palm vs jut chuen

Decent day.

Then the food poisoning kicked in. Ugh.

Sun,

recovered from night awake in bathroom

Andrew

[stricker]

Andrew,

you alive?? the food poisoning wasnt that bad was it...

jon.

[AndrewS]

Sunday,

Workout #1).

Blast strap pushups +20lbs chain
6x5
Pendelay rows +153
6x5

BB MP +95 5x8
Band lat pulldown + wings 5x12

Sledge/club-bell stuff 3x2min
Band curls 3x30

Workout #2)
Sun practice 2 1/2 hrs
Partner getting tapped passing at new MT/BJJ gym, spent a while analyzing why he was getting caught

Focus mitts
Pak dar, tan dar, gan dar

Gan cycle

In pak from distance
In pak from clinch vs single neck tie


Jon,

thanks for asking after me- I've been crazy busy lately- covering the hospital for a sick colleague while interviewing at many jobs, and having some personal stuff going on. The job hunting has eaten up a great deal of my time, as it should, 'cos hunting for a gig in private practice is essentially looking for a long term relationship. The number of business dinners and hospital cafeterias I've been to has been disturbing.

Andrew

[AndrewS]

From the WC forum



Hey Navin,

Hi Andrew,

One of my offensive strategies is also to cut off the ring with forward pressure, enclosing the attacker.

What are some of the stepping drills and concepts which you use to apply "cutting off the ring"?

Do you cut off the ring like George Foreman did against mohammed Ali using stacking stepping into his centerline, or do you try to keep the attacker facing away from you while you face him with either side or frontal facing?




Sounds like we're using similar ideas- the kinda 'meta' idea I use is to develop an eye for where to step so as to restrict the other persons motion in a direction, then make my next step and attack through that direction. The simplest example of this is seeing someone who crosses their feet while precontact, move to make them cross their feet, then crash during that moment. Against better people the mistakes are smaller, but the idea is the same- find the dead spot in the other person's motion where they aren't on 'point', where they're not free to move in all directions.

I used to do this by using what has been described to me as knife footwork- square stepping to the outside of the other person's feet, then enter on the triangle (d*mn, this is hard to verbalize). I'd keep aimed up the middle, but step to the outside of the other person's feet. This makes it so they tend to step to a place where I can just step forward and hit them, if they lose control of range during their stepping.

Now, after some coaching by Mr. Latosa, I do something similar, but use subtle shoulder shifts and less obvious footwork.

Drills to develop this
- 'stalking'- no strikes, one person moves however (and can try to execute the above ideas) while the other tries to keep the range fixed, stay on point, and deny angles no matter how the other steps and moves (forward, back, fast, slow, slipping, etc)
-above, + fixed range person steps to break range when they feel it
- add above to pure defence drills w/ hands (CM)
-add above to jab sparring
-add above to free boxing various intensities
- add above to legs only
-add above to free, low intensity
Can continue after engagement or just agree to disengage after a few seconds and work on free motion again
Same thing holds with sticks, and gets more obvious as a stick attack comes on a plane as opposed to a line.
Lock and block stick drills
Any free or cycled stick drill can use this.
Empty hand vs weapons, different weapon lengths, etc.

Hope this makes sense,

Andrew

[AndrewS]

Yesterday,

Tues practice, 2 1/2 hrs

Escrima
Counters to 1-4, both sides
Roof to pass vs double up on #1
Level change pass vs #1 on #1

WT
Free vs low kicks both leads
-take leg back and enter
-yup
-bong
-free

Step through vs snap down to guillotine

In pak vs single neck tie
Kup/shuckover/lowkick vs single neck tie.


And it begins. After a wedding and 2 years of fellowship, I'm finally looking at having control over my schedule and time to train again.

Andrew

[AndrewS]

Yest,

Workout #1).

Elliptical 30min

Workout #2).

Not much time, but wanted to get on new schedule. Just read a CT article on t-mag mentioning the old Paul Anderson trick of doing partials and slowly increasing the range of motion so . . .

Back squats to pins at 21 (short ROM)
405x20

Walkout with 475

Wheel 3x8
Alt Db curls +25 3x8

Have been doing 30min of glut activation and mobility at night after dinner lately, too.


Andrew

[AndrewS]

Yest,

Workout #1).
Bar complexs
BB @ 75
Front squat
MP
Lunges
Behind the neck press
RDL
3x5

Dummy and ground drills, easy
5x2min

Workout #2).
Thurs practice 1hr 45min
Old friend and training partner back in town for the first time in 7 years, looking to start up again so we started from the beginning

Structure drills

Hitting drills
-step and punch (many, many reps)
-shoulder strike
-turning lan from piercing hands (to get closing power action into step and punch)

KB work
53x20x1
2x53x10 x7
72x20x3

Did above three as a circut.

Andrew

[AndrewS]

Fri,

Workout

Circut 5x through
Chinupx1
Blast strap pushup+ 40lbs chain x1
Windmill +36 x3
Sledge (small or fullsize) doing clubbell work 2min
Dummy 2min

Was working kicking off yup and bong to various levels during the dummy rounds and began to really feel some solid glut activation, largely on the kick off the bong, ran with the idea on the kick off the yup going to the leg and suddenly realized where the cross step comes from- ninja move based off a missed counter kick to the leg. Tightened it up so I just closed rather than crossed, then messed with it some more. Doubt I'd ever use it that way except as recovery -I like the shin control go behind better- crossing my legs in front of someone seems pretty stupid, but if the other option is losing my balance. . .

Hit 1/2 a hr of glut activation before bed.

I got my wife a 30 card of bikram yoga lessons for Valentine's Day and she wants me to go with her the first few times- sounds cool. I showed her some bodyflow stuff and clubbell work and she's up for picking some of that up. Doubly cool.

Sat,

Flying to Greensboro for meetings, got up early

KB swings (single arm)
36x50x3

53x20x3


Rest of the day on planes. . .

Andrew

[AndrewS]

Back from NC late Tuesday night, out on an interview Wens. . .

Thurs,

Workout #1).
Bar complex +75lbs
FS/MP/Lunge/Behind the neck press/RDL
3x5 1min ri
BT

Workout #2).
Paul Anderson squat prog
Squat to pins at 20
405x20

Walk out 475

Workout #3).
Thurs practice 2hrs
Focus mitts- single hits, 5x40, interspersed throughout practice working on cleaning mechanics
Structure
-continuous advancing and retreating
-linear walking, forward and back
Neck tie pummel
-intro for mechanic several rounds
-integrate inpak and kup/shuck
Double neck tie, body motion
-vs pull
-vs push
-vs twist
Stepthrough level change (BT) vs snapdown, reps

Finisher
KB ladder, one side goes while the other rests
5
10
15
20
30
20
15
10
5
130 reps w/ 72lb kb in less than 10min

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).

Chin up 7x1
Blast strap pushup +40lbs chain 8x1
Dummy 5x 2min rounds
Sledge/CST stuff 5x2min rounds

Workout #3).
Partner by- 45min
Reviewed 1st section, showed connections, drilled and cleaned pulling attack, tried to tie the whole thing together.

Hit Mei Long Village in the SGV for Shanghaiese- lions head meatballs, xiao long bao, amazing braised duck, 'pork pump'. Fantastic.

Did a bunch of hip mobility work later while hanging out with people.

Andrew

[AndrewS]

Yest,

Chi sao 45min
4 positions + changes
Double punch cycles
Changes off double punches
Kwan vs double punches, from 4th entry for structure


Andrew

[AndrewS]

Sun,

Practice 3+ hrs
Escrima
Counters 1-3+ free, R/L
Head motion walking with lead switch
+ sled- excellent addition
Heavy weapons hits- 50 each lead

WT
Low kicks, light 2 rounds
4 positions + free, 2min each
Catch and release
Cycle- from last 1/3rd 1st section- jut/chuen, bong to pak/tan to palm off tan, jum/gwat dar counter to bong other side, cycle side to side- working on lightening up footwork
Poon sao + kicks
-kicks, reps
-counter with double lop
-counter with double lop + leg action

Looks like we're gonna get a fight team together, aim for this fall for some MT smokers; one player may be heading back to the cage, friend who just won the European BJJ blue belt division is rolling in with his brown belt buddy for competion in June, looks like we'll have a couple of people competing in that- business looks like it's picking up. Team meeting this weekend to plan S&C and volume cycle for the next 8 months.

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Practice 2hrs
Escrima
Head motion advancing, same lead on the advance (no step through)
- hitting with single stick
-walking
- with jab off the motion
-with rear round kick off the motion
-with rear straight kick off the motion
Heavy weapons hits 30 each lead

WT
Landing a rear hand shot off caught kick
Step through vs snap down
-add counter to knee on snapdown

Did a bunch of mobility and glut activation after dinner.

Andrew

[AndrewS]

Weds,

Pair 90s ri
Pendelay Row +163
6x5
Blast strap pushups +20lbs chain
6x6

Squats to pins at 19
405x15

Think I had another rep or two in the tank- doing these breathing squat style next time might get me to 20, I'll take a shot next time. Hadda puke a couple of times after this, pretty impressive.

Alt Db curls +27 3x8
Wheel 3x8


Did a bunch of mobility stuff after dinner hanging out.

Andrew

[AndrewS]

Yest,

Workout #1).
Bar complexes +75
FS
MP
Lunge
Behind the neck press
RDL
4x5 1min ri

Workout #2).

Main partner by, 1hr
Free chi sao, linking
Ist BT entry and counter
-from lat sao
-from neck tie pummel
Messing around with biu control vs elbow off neck tie- works nicely unless opponent pulls back aggressively with off hand during control (down working nicely)

Workout #3).
Thurs practice 1 1/2 hrs

Jut/chuen-> pak/palm-> gwat counter cycle (5th section as 1st section)
Jut chuen-> jut low palm to outside off punch (come back to head) w/ belly pad
- focus on strike
-counter w/ gan/elbow
Dan chi
-kao
-low bong
Double punch cycle
Double punch changes


KB swings +53 (double hand, r/l, and alt) 12x30

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
Chins
5x2, 5x1- doing these every 3-8 min as a GTG thing, upping the volume
Sledge work (CST-lite) 3x2min
Dummy 5x2min
BW Bulgarian squats w/ front foot up 4", 5x5

Partner dropped by 1 hr 45min
4th entry
- kwan counter
-timing double punch changes off kwan
In pak counters
-inside tan (gets 5th section stuff working)
-clean inpak
-clean kwan to bong
Jut chuen- core cycle, basics, real timing, no punch on bong pose
BT 1st entry- worked on biu from under hand- feeling the hole and angles, need to play with this more, I can feel something there that warrents attention for how to thread up an aggressive crossface through a weird angled hole to create positional control


Andrew

[AndrewS]

Sat,

Workout #1). 15min
Kb swings w/ 36lb bell
20x1
30x1
40x1
50x1
60x1
50x1
40x1
30x1
20x1

Workout #2).
Leg locks and leg lock counters, 2hrs

Sun,

Practice 2 1/2 hrs
Dummy- bong, low bong, spring to man attack
Single hits on focus mitts
-straight punch
-lop/fak
-fak off lead punch
4 positions + changes
Lop/fak off in pak
Fak off punch vs slip
Crashing bong vs inpak

Andrew

[AndrewS]

Mon,

Workout #1).
Elliptical 30min

Workout #2).

Front squat +185 5x5
RDL +315 6x5

90s ri

Low back started spasming on last set of RDLS, cut the workout short and did a bunch of soft tissue stuff and stretching. Feels ok this morning. Front squats felt rock solid, granted at a light weight, but felt really nice. Hips opened up in the hole, left knee is a tad tweaky this morning, but doesn't seem serious.

Andrew

[AndrewS]

Tues,

Workout #1).
Complex w/ 2 36lb kbs
FS
OHP
Lunge
OHP
RDL
3x5, 1min ri

Much more brutal with kbs, rack position really limits the breathing

Workout #2).
Tues practice

Escrima
Jab sparring
+one person focuses on slip to the outside
+ slipping person tries to set up body shot (belly pad)
+crash the slip (fak off punch/check drill incorporation)
Double hand hits 2x50
WT
4 positions + changes x4min each
Tan/pak-> bong dar cycle
BT 1st entry- found the weird little hole that makes this feel so slippery- deadarm the triceps on the kup with the turn then, if the turn angle is right, a hole opens for the underbiu which times with rotation of the back hip for wedge and power. Nice, need to explore this more.

Andrew

[AndrewS]

Weds,

Elliptical 25min

Thurs,

Workout #1).
Bar complexes BB+75
FS/MP/Lunge/BTNP/RDL
5x5 1min ri

Workout #2).
Partial squats, pins at 19"
405x18, might have hit 20, don't know, count hazy after 16. Will drop the height and change the rep scheme.

Workout #3).
Drove down to Redondo Beach to work w/ main training partner 1hr
BT chi sao
-section#1- working head motion on 2nd counter, helpful
-section #2- roughing in motion
Free, mixing


Andrew

[AndrewS]

Fri,

Workout #1). 30min
BW bulgarian squats, front foot up 4"
5x5

Kb swings
20@36x5
20@53x5
10@72x5
10@2x53x10
5@2x72x5
Double Kb sn*tches
5@2x36x5

Workout #2). 45min
BS pushups +40lbs chain 7x2
Chins 7x2
Dummy 5x2min
Sledge work (CST stuff) 5x2min

Andrew

[AndrewS]

Sat,

John Wang Shuai- Chiao workshop 3hrs

Very nice intro to Shuia-chiao by Mr. Wang. Crew attending was small and a mixed bag of ages, experience levels, and focuses. I'll note the big concepts here as a blow by blow of each throw is past my powers of accurate recall

Stance- 40/60 front/rear

Ideal base feet approximately 1 fist outside shoulder width
Goal of setups for throw- bring CoG as close to outside of boundary of feet as possible, throw takes it outside

Leads
-matched- L vs L, R vs R- fewer entering options open to you, favors entering with lead hook over other person's guard as fake, back hand slips under to grab lead hand off hook, proceed to control
-mirror- L vs R, more options here, enter off either hook to upward wrapping (underhook) or lifting punch to downward wrapping (overhook), while other hand shoots forward to cover rear hand (wedge/SPEAR)

Bridging
-cucumber vine- make constant small inward circles with arms, spiralling bridge attempts out, allowing constant potential firing of hook (Latosa's downward pat component of empty hand figure 8 cycle). Inward spiral could pull shots into your own face.
-leg bridge- straight kick as probe/ jam to lead leg transition to leg biting

Leg Biting- need to ask John about how each lead relates to each bite
-matched lead inside leg bite- foot points back as hook, body faces sideways to threaten to collapse leg
-mirror inside- inside leg control w/ knee pressure
-matched outside- not covered (this is the dummy cross-stomp setup)
-mirror outside- similar to matched inside

Concept with leg biting seems to be to use a leg bite to destabilized the other person and make them withdraw the leg as a setup to attack the new front leg with one of several tools. Leg biting as a takedown requires a simultaneous ankle pick- leg bite, hand to foot lower level for takedown. Attack is usually made by the non-biting leg in combination with upperbody setup.

Attacks used as followup to leg biting- need to explore these more and isolate skills
-low sweep kick (low kick off dummy)- target at ankle - first throw taught was double grab with sweep kick off dummy
-hook sweep hitting above the knee

Hand controls
-upward wrapping- underhook, may proceed to shoulder control, seatbelt control, eyebrow moppping, helmet removal. Elbow up good underhook
-downward wrapping- overhook, uses open hand and pushes across body to lock shoulder and block upward wrapping
-cracking- wh*zzer
-tucking- to put a hand out of the way while entering- used grips with thumb pointing in same direction as grabbed hand thumb on both radial and ulnar sides of wrist. Used in a number of covered throws, used to control off hand first with hand control then using low back/*ss to trap during shoulder throw
-shoulder lock- L/R elbow or tricep control, other arm up in armpit in russian armdrag position, turn and throw- heng chuan app
-separate hands
- double upward- double lop off inside wedge (double rising punch used here, wedge clearly reasonable substitute) to pull them down and forward to either forehead push or headlock throw (primarily headlock throw setup)
- I think this also goes to bearhug, inside trip using forehead to push upper body
-double downward- double overhooks/ salto position- inside leg bite mirror positon, then low sweep kick to opposite leg with rear leg once the lead leg is withdrawn, combined with pull and turn to that side. Need to work balance on this
-left up right down- tuck high with left, low and out with right, fire right shoulder strike, to break balance, check with right arm while picking knee with left hand, then make inner hook for no breakfall takedown- very nice, this could be bread and butter for me, fits in the same place as my knee block throw off underhook

Headlock notes
- three points of pressure- temple, near jaw, far jaw
-develop by hanging from pole (to failure recommended, would try GTG protocol) with leg laced, until leg no longer needed
-rear body lock a potential counter- counter with spring leg- shoot a leg back (back step in chum kiu) to bump open their base- black hand series off this- stomp through other leg from grapevine

Other notes:
Three types of throws- timing, technique, power
- success with the first two may be dismissed by an opponent, the last there is no mistaking being outdone by, in challenges it is better to win with a power move

There's a bunch missing from here, but these are the basics.

Andrew

[AndrewS]

Sun,

Sun practice 2 1/2hrs
Chi sao 20min, focus on hand/foot link, waiting for last arrival

Lead/rear on focus mitts
MB Pass x16
Lead/rear on focus mitts
MB Pass on close to inside of lead x16
Lead/rear, punch across lead to cause jum on focus mitts
MB pass on close to outside of lead x16
Lead/rear, punch to outside of lead to drive tan on focus mitts
MB passes mixedx16
Focus mitts, mix jum and tan pressures

4 positions + changes
In pak from lat sao
In pak from chi sao
Crashing bong counter from chi sao
Double punch cycle

Man out on bag and dummy

Chins 10x1

Mon,

MT 1hr
3min rounds
Jump rope x3
Focus mitts
-Jab
-Cross
-Jab cross
Heavy bag
-rear round kick
-rear round kick other lead
-jab/cross rear
Pads
-jab/cross/ rear klck x3 rounds
Crunches 3min
Plank 1min

Nice start

Andrew

[SevenStar]

Sat,

John Wang Shuai- Chiao workshop 3hrs

Very nice intro to Shuia-chiao by Mr. Wang. Crew attending was small and a mixed bag of ages, experience levels, and focuses. I'll note the big concepts here as a blow by blow of each throw is past my powers of accurate recall

Stance- 40/60 front/rear

Ideal base feet approximately 1 fist outside shoulder width
Goal of setups for throw- bring CoG as close to outside of boundary of feet as possible, throw takes it outside

Leads
-matched- L vs L, R vs R- fewer entering options open to you, favors entering with lead hook over other person's guard as fake, back hand slips under to grab lead hand off hook, proceed to control
-mirror- L vs R, more options here, enter off either hook to upward wrapping (underhook) or lifting punch to downward wrapping (overhook), while other hand shoots forward to cover rear hand (wedge/SPEAR)

Bridging
-cucumber vine- make constant small inward circles with arms, spiralling bridge attempts out, allowing constant potential firing of hook (Latosa's downward pat component of empty hand figure 8 cycle). Inward spiral could pull shots into your own face.
-leg bridge- straight kick as probe/ jam to lead leg transition to leg biting

Leg Biting- need to ask John about how each lead relates to each bite
-matched lead inside leg bite- foot points back as hook, body faces sideways to threaten to collapse leg
-mirror inside- inside leg control w/ knee pressure
-matched outside- not covered (this is the dummy cross-stomp setup)
-mirror outside- similar to matched inside

Concept with leg biting seems to be to use a leg bite to destabilized the other person and make them withdraw the leg as a setup to attack the new front leg with one of several tools. Leg biting as a takedown requires a simultaneous ankle pick- leg bite, hand to foot lower level for takedown. Attack is usually made by the non-biting leg in combination with upperbody setup.

Attacks used as followup to leg biting- need to explore these more and isolate skills
-low sweep kick (low kick off dummy)- target at ankle - first throw taught was double grab with sweep kick off dummy
-hook sweep hitting above the knee

Hand controls
-upward wrapping- underhook, may proceed to shoulder control, seatbelt control, eyebrow moppping, helmet removal. Elbow up good underhook
-downward wrapping- overhook, uses open hand and pushes across body to lock shoulder and block upward wrapping
-cracking- wh*zzer
-tucking- to put a hand out of the way while entering- used grips with thumb pointing in same direction as grabbed hand thumb on both radial and ulnar sides of wrist. Used in a number of covered throws, used to control off hand first with hand control then using low back/*ss to trap during shoulder throw
-shoulder lock- L/R elbow or tricep control, other arm up in armpit in russian armdrag position, turn and throw- heng chuan app
-separate hands
- double upward- double lop off inside wedge (double rising punch used here, wedge clearly reasonable substitute) to pull them down and forward to either forehead push or headlock throw (primarily headlock throw setup)
- I think this also goes to bearhug, inside trip using forehead to push upper body
-double downward- double overhooks/ salto position- inside leg bite mirror positon, then low sweep kick to opposite leg with rear leg once the lead leg is withdrawn, combined with pull and turn to that side. Need to work balance on this
-left up right down- tuck high with left, low and out with right, fire right shoulder strike, to break balance, check with right arm while picking knee with left hand, then make inner hook for no breakfall takedown- very nice, this could be bread and butter for me, fits in the same place as my knee block throw off underhook

Headlock notes
- three points of pressure- temple, near jaw, far jaw
-develop by hanging from pole (to failure recommended, would try GTG protocol) with leg laced, until leg no longer needed
-rear body lock a potential counter- counter with spring leg- shoot a leg back (back step in chum kiu) to bump open their base- black hand series off this- stomp through other leg from grapevine

Other notes:
Three types of throws- timing, technique, power
- success with the first two may be dismissed by an opponent, the last there is no mistaking being outdone by, in challenges it is better to win with a power move

There's a bunch missing from here, but these are the basics.

Andrew

good stuff.

[AndrewS]

Yesterday,

Workout #1).
Kb complex w/ 2x36lb kbs
FS
OHP
Lunge
OHP
RDL
3x5, 1min ri
*Way tougher w/ 2 36lb kbs than a 75lb bb*

Bag- 5x3min, round kicks, trying to clean mechanics
Chins 10x1

Workout #2).
Rounds- bag and air (2min)
Kup x2
Kwaix1
Man x2
Piex2
Dummy x3
Double KB sn*tch w/ 2 x36lb kbs
10x5

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 30min

Workout #2).
Partial range of motion squats, pins @ 18
4x6 @ 405, 3min ri

Had to run to a drug dinner, no time for anything else.

Andrew

[AndrewS]

Workout #1).
Bar complexes BB+75
FS/MP/Lunge/BTNP/RDL
5x5 1min ri


Workout #2).
Partner by 1 1/2 hrs
4 positions + changes
5th section CS
BT CS review 1-5
BT CS section 2, entry, initial bong (in depth), fak/shan action

Workout #3).
Thurs practice 2 hrs
Mid-level kick counters, both leads
-straight- w/ legs
-straight - w/ arms
-straight- mixed
-round- body
-round elbow scuff
4 positions + changes- focus on continuous rolling tan/shan action

KB swings
72 20x5
53 20x5

Hips tweaky, did some soft tissue work.

Andrew

[AndrewS]

Fri,

Workout #1).
MT
3min rounds
Jump ropex3
Shadowboxing x3
Drills
-shield vs rear kick and return
-shield vs front round kick and return (lead or rear leg)
-pat jab w/ rear hand, cover vs cross, ride it out and return
-pat jab, cover vs cross, cover vs lead hook, ride it out and return
-same, return with rear round kick
4-6 rounds of this, lost track
Sparring
-legs x3
-hands x3
-kickboxing x3

Felt decent, kid I was sparring was about 220, had some fun with him, messing with timing. Wind and nerves need some time, had to breathe to calm down a bit.

Rolled for a few minutes afterwards, pretty tired and off my game so I just dogged it and countered until a natural break point came, then headed home.

Workout #2).

Started on of my guys lifting, using the Starting Strength program, 3x5 squat, 3x5 bench for him today. Will sub Pendelay rows for powercleans when time comes.

During this

DB bench 2x81DBs 6x5
Pendelay rows @ 173 6x5

Feeling good.

Andrew

[dougadam]

Awesome andrew!

[AndrewS]

Sat,

Workout #1).
Hip circuit

36 lb kb
OH split squats 3x5
Single leg DL 3x5
Windmill 3x5

Workout #2).

Soft tissue work
Dummy x5 rounds
Sled-dragging w/ head strap, 40m x 90lbs x12, worked releasing hip flexors going backwards a bunch (spring step)
Chins +10lbs 6x1
Band seated rows 2x15
Band curls 2x20

L knee tweaky all day, feels like more muscular than joint pain- soleus/poplitieus? Most likely popliteus by the distribution, less the instability thing I felt after monday. Hmm. Hot tub later tonight or in the AM for recovery.

Doug,

thanks, I'm trying to up my volume gradually and get back to where I was a few years back in terms of the speed of my development.

Andrew

[AndrewS]

Yesterday,

Sun practice 2 1/2 hrs
Grappling
-review of mount escapes
-review side control escapes
-americana counters
-leg log escape review
WT
Last 1/3 of 1st section
-5 variants out of pressure off punch or jut from jut chuen and counters in detail, working on timing and use, plus some SD and sparring apps

Took it easy and coached as my knee has been way tweaky and I got a massage before practice. Massage helped some and it's feeling better this morning.

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
Bar complexes
BB @75
HPC/FS/MP/Lunge/BTNP/RDL
3x5 1min ri
Added the hang power cleans up front, felt good

Workout #2).
MT 3min rounds
Jump rope x3
Rear round kick x6 (both leads)
Lead push kick x4
Pads x3
Sparring x3- went 3 rounds with one of the pros who coaches there. Went pretty easy, head coach said my range and timing were nice; he was catching me on transitions. Interesting guy to spar as he's got the classic beanpole kickboxer/MT build. Started working on cornering him and cutting off the ring the last round. Felt good about my defense, not a lot getting through.

Workout #3).
Tues practice 2 hrs
Structure drills
-static
-moving
-moving linear advance and retreat
Couple of rounds of singles and doubles on focus mitts in between rounds
Underhook dan chi
Dan chi for 1 sg

Andrew

[AndrewS]

Weds,

Elliptical 25min

One of the guys was sparring down at MT, got caught, subQ air under cheek. No sx of nerve entrapment, started him on antibiotics, sent him for CT the next day- Maxillary injury with sinus involvement. No surgery, but 2 mos off head contact.

Thurs,

Elliptical 25min

Took it easy, knee felt beat up.

Fri,

Workout #1).
Elliptical 30min

Workout #2).
MT 3min rounds
jump rope x3
Kick drills with a big girl 4? rounds. Smiled and nodded as she tried to coach me.
Leg sparring with same big girl x 4 rounds. Went very easy, tried to figure out how to use her to train, settled on stepping inside her range so she could fire, and just played defense, trying to wind up in an optimal position after each of my counters. Useful learning strategy. Amusingly she thanked me a bunch at the end- she realized that she was way out of her depth.
Leg sparring with the 17 year old 220lber- x4 rounds, took it easy, started to find a groove on him, messed with some of the same strategies against him that I was playing with the big lady. Useful. Called it a day.

Sat,

Workout #1).
Heavy bag 10x3min rounds
both leads
rear round kick x2
teep x1
teep to rear round kick x1
rear heel kick - round to straight heel kick conversion x1

Useful playing with the different dynamics of the teep and heel kick- hip usage and range are significantly different on the two.

Workout #2).

DB bp +86x2 6x6
Pendelay rows +183 6x5

Head strap rounded upper back GM 6x10
Alt db curls + 27 6x8

Second workout teaching one of the guys to lift- squat/OHP/DL
Hit a bunch of OHPs with overhead shrugs at the end at light weights during this. Work weights were 125/80/153 3x5, 2x5, 1x5

Andrew

[AndrewS]

Sun,

Sun practice 2 1/2 hrs
Pad work on ground
In guard
From guard
Side control both sides

Last 1/3 1st section stuff

Pad work standing
Lop/jut off man/jab and hit
Lop and lifting punch off man/jab
tan/low palm

Lat sao
last 1/3 1st section, attacks and counters

Finish with chi sao-in pak to last 1/3

Andrew

[AndrewS]

Yest,

Mon practice 2hrs
3rd section chi sao
Went through this in detail, piece by piece, mechanic by mechanic.

Andrew

[AndrewS]

Tues,

Workout #1).
Elliptical 25min
Kb hip circut w/ 36lb kb
OH split squat
Single leg DL
Windmill
3x5

Workout #2).
MT
3min rounds, rest got cut to 30s
Jump rope x3
Heavy bagx3
Padsx4
Sparring x4
Working with one of the pros again for sparring. Trying to solve his long legs is an interesting problem, as he gives me some nice bridges up top but keeps me off him with a stiff rear leg teep. I think I need to angle on the way in more. Was having some nice luck keeping him in a mirror lead to cut off the back leg once I was in (he fights both leads too). Mirror definitely offers me more options. Worked my hammerfist/#1 entry on him- surprised him with that, we were laughing about it afterwards (the 'Shaq punch'). Getting a feel for how to work him once he's crowded, did a little nice work on the ropes the last two rounds. On the positive side, we were both s*cking wind at the end of the 4th round, and I wasn't hurting too much worse than him, despite having done punchouts to sprawls for one of my bag rounds.
Crunches and plank to finish.

I really like training at this MT gym- great people, nice vibe, very much my speed in terms of atmosphere.

Foot's pretty banged up, so I took the rest of the evening easy.

Andrew

[AndrewS]

Weds,

Workout #1).
PROM squats, pins at 17 + knee wraps
405, 4x4, 4min ri
Belt next week.

See-saw OHP 2x36lb db 3x12 (24 total)
Band pulldowns with wings red+green 3x20

KB swings 2x72lb kb 6x5

Workout #2)
Weds practice 2+hrs
3rd section
-entry
-counter off body
-full counter
4th section entry to kwan vs double punch for stance
Review of entire 1st section

Andrew

[AndrewS]

Thurs,

Down to RB to catch main training partner 1 1/2 hrs
BT cs
review of sections 1-5
Reps and breakdown of section 5.
Working choreography and feel for the moment. Note- work biu/jut off scissors gan on pads.
Worked low shot off 4th section, found bridge between hook and 1st section.


Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 30min, 5 tabata intervals at end, figured I'd open my lungs up for MT later. . .

Workout #2).
MT 3min rounds
Jump rope x3
Shadowboxing x3
Heavy bag x2
Pads x4- started coming apart during the last round, fatigue got me badly, brain fried, form went out the window. I think the intervals earlier in the day must have messed with me. Weird as I've had way more gas in the tank after doing bar complexes. On the positive side, everything felt pretty clean, and I started working some switch kick variants- asked the coach if it was ok that I was going light to be technical and get his mechanics in- his response- 'That's light? What the hell is heavy?'

Workout #3).

Pendelay rows @ 193 5x5
Dumbell bp @ 2x91 5x5
90s between each exercise

Circut
Alt db curls 2x31 5x8
Head strap upper back GM/neck extension +60 5x10
Sled drag x40m @ 225 x5

KB between the leg passes w/ 72lb kb 3x20

Decent day's work.

Andrew

[AndrewS]

Yest,

Bar complex
HPC/FS/OHP/Lunge/BTNP/RDL
75lbs 3x5 1min ri

Bands
Curls (red) 3x30
Seated rows (green) 3x20
Triceps press down (green) 3x30

Just enough. Gotta use band triceps pressdowns more- very nice for the elbows.

Andrew

[AndrewS]

Sun,

Practice 3+ hrs
CS 1/2 hr
Pads
-lop/hook off lead punch
-lop, lifting punch receiving punch
-tan/low shot off receiving punch

MB pass 3x20
alt w/ hits on pad 3x20

4 positions + changes + free
Last 1/3rd cs off inpak- reps
-lifting punch, tan/palm, bong/lan/lop+ punch
Dan chi
-low bong
-kao
Double punch cycle

Excellent workout- all it needed was a sparring or ground section of some type, but that's off due to injury for the next few weeks.

Andrew
Andrew

[AndrewS]

Mon,

Practice 2hrs
4th entry
4th entry to double punch on kwan
4th entry cycle vs crossing double punch
Double punches on pads off step in
Palm off tan/gum (3rd entry) on pads
3rd entry
BT 1st entry
Last 3rd 1st section vs inpak
Chinups 10x2, 1x1

Tues,

MT 1hr
Warmup
Jump rope x3 rounds
Shadowboxing 3 rounds
Pads 4? 5? rounds

Hadda jet and pick the kittens up from the vet. The little monsters got their nuts cut today. They are appropriately abashed.

Andrew

[AndrewS]

Wens,

Workout #1).
PROM squats pins at 16"- videoed this- looks like I'm about 3-4" above legal
405 + wraps and belt
3x3

Full squats
315
1x5

See-saw press 2x41lb
3x12 (24 reps total)
Band wing pull downs green + red 3x15

KB swings
2x72lb kbs
8x5

Workout #2).
Chi sao 4 positions + changes 4min each
Free, moving, mixed 10min

Called it a day.

Andrew

[AndrewS]

Thurs,

Workout #1).
Bar complex 75lbs, 1min ri
Hang power clean
Front squat
Overhead press
Reverse Lunge
Behind the neck press
Romanian deadlift
3x5

Soft tissue work for hips

Workout #2).
MT
Mobility
3 min rounds
Jump rope x3
Shadowboxing x1
Sparring
-legs x3 rounds- big guy- about 6'2" 240, shorter legs than me, fun playing with him, got crowded up a few times, felt fun to surf, definitely doesn't mind a clinch. Started doing low line heel kicks and straight kicking to the support leg off checks
legsx3
hands x3
Noob with some height, got hot during legs and unloaded, countered, let him burn himself out, and gave him the idea that escalating would be unwise. Had fun during some jab sparring, slipping tight and coming up and catching him from the angle off the slip
Heavy bagx4, rear leg round, front leg teep and low heel
Sparringx3, everything. Fun-very sharp 150-160 pounder, think he may have a couple of fights. Chased the small fast guy around the ring. Wound up close and trading a few times, nice hands. Dropped some nice overhands in, and worked my #1 into a jab and lead change. Took the last round easy as I was fading.

Full contact twist +70, 3x16


Andrew

[AndrewS]

Sat,

Eliptical 25min
Hip circut w/ 35lb db
OH split squat
Single leg DL
Windmill
3x5

Wens,
Practice 2+ hrs
Legs
Both leads, matched
Lead teep from stalking
Lead heel kick from stalking
Low kicks, one side pure defense
Chi sao
3rd section
-man wu launch
-kao/shan counter
4th section
-entry to double punches
Hook-> kao/shan from BT 5th set
Double punches, free

Fun weekend up in SF for anniversery

Andrew

[AndrewS]

Sat,

Bag
8x3min rounds, kicking


Sun

Practice 2 1/2 hrs
MB pass 3x20
Wallbag
(man out)

Low lead straight kicks from stalking on staff 2x3min
Man out on bag

Lead and rear straight kicks on thai pads 2x3min
Man out on bag

Man out on dummy doing kicking exercises for rest of items
Bong gherk vs straight kick from chi sao
Yup gherk vs straight kick from chi sao
Counter kick off both of the above from chi sao

Double punch cycle
Double punch crossing to jum to gwat-> gwat change
Gwat change off gwat cycle

Andrew

[AndrewS]

Mon,

Practice, 2hrs

Escrima
Both leads
Roof vs forehand
Outside vs backhand
Move out against stabs from stalking
Box drill
Free attacks

WT
Lead kicks on staff, stalking 2x3min
Low kicks, free, one person on pure defense
Double punch cycle
Jum from double punch over
Gan cycle
Gan cycle change
Gan cycle change from jum double punch over.

Andrew

[AndrewS]

Tues,

Workout #1).
MT
3min rounds
Mobility
Jump ropex3
Shadowboxing x3
3min jog 1min sprint x 3 rounds
Heavy bag 20 punches 10 kicks x2
Heavy bag- kick for kick x2
Jab drills x4
Push kick out of jab drill x4

Workout #2).
Knee jacked, tried to do OH squats, bailed
BB OHP @125 3x5 easing back into these. Learning to use layback to get the bar started
Fat man chins 5x6

YTWL 2x5lb db 3x8

Wens,

Practice- teaching down in South Bay for main training partner at his class 1 1/2 hrs
Structure and hitting drills

Andrew

[AndrewS]

Fri,

MT
Mobility
Jump rope x3
Shadowboxing x3
Heavy bag x4

Gym closes early on Fridays- something I spaced. Oh well.

Sat,

Practice 2+hrs
From free chi sao
-bong gherk to counter kick, reps
-yup gherk to counter kick, reps
-kao gherk vs counter kick reps
Man out kicking on dummy, various drills


Sun,

'rest'- on call, getting killed by ED.

Mon,

Practice 2+ hrs
Escrima
Largo vs #1, 3 directions 15 reps each leg
Double sticks, both leads vs #1, #2, reps plus f/u
Counter for counter
WT
Chi sao 4 positions + changes 4min each
Double punch cycle
Jut chuen, free, developing elements

Chinups 7x3, 5x2

Knee still iffy.

Life has been messy lately.

Andrew

[sanjuro_ronin]

Sun,

'rest'- on call, getting killed by ED.


Maybe you should use a different short form or initials, LOL !
ED= Erectile Disfunction.

[AndrewS]

Quote:
Sun,

'rest'- on call, getting killed by ED.

Maybe you should use a different short form or initials, LOL !
ED= Erectile Disfunction.

It's a soft call to say which is more unpleasant. . .

;-)

Andrew

[AndrewS]

Yesterday,

OH squat
115
5x3

BB OHP
130
3x5

Fat man chins
5x7


YTWL 1x8
BB band curls 1x30

Andrew

[AndrewS]

Very busy the last two weeks- life has been in high gear with vast unpleasantness, which appears to be smoothing out, and some preliminary good news on other fronts. Done with my ward obligations for fellowship, got offered the gig I wanted, now if the people I care most about in the world can stay healthy, it'll all be beautiful.

Life doesn't get easier as I get older; I just get better at managing catastrophes.

What I can remember of the last few days-

Sat,

Practice, 3hrs
Pad work
Lop+hit
+pak+ hit
+kao+ hit
+tok + hit
Both leads

Man out on wallbag

Inpak walking drill
Inpak from lat sao
Counter inpak from lat sao
Counter inpak, reps from setup in poon sao
Counter inpak from lat sao

Sun,

Main partner by, 1 1/2 hrs
BT CS- broke down 5th section, many reps, constructed a nice cycle to get the right force for shan sao from scissors gan
-2nd section- working the first few actions

Mon,

Workout #1).
Elliptical 30min

Workout #2).
Covered main partner's class 1 1/2 hrs
Did some chi sao with the earlier arrivers, played a little rough, coached them with each other, gave them some openings, trying to get them to use footwork to get in the place to land a shot with authority not flail and play pattycake.

Step and hit from IRAS
Moving structure from IRAS
Step and hit from IRAS
Step and hit, linear walking
Moving structure walking forward and back
Step and hit, linear walking
Moving structure linear walking vs. neck tie
Neck tie pummel drill (many rounds)
Neck tie pummel + knees (several rounds)

Answered questions and clarified some stuff at the end.

Tues,

Workout #1).
Elliptical 30min

Workout #2).
MT
Mobility
Jump rope x3
Jog/carioca/backwards/sprint/jump squats x2
Kicking/ leg conditioning drills- took about 4 rounds or so to do these, complicated pattern to catch a rhythm, and not a keeper, until we ditched the pattern, and just went light trying to fire as quickly as possible after getting hit without defending
Boxing-5 rounds, working with relative beginner with some size on him (230), he had a bad habit of looking at the floor the first two rounds so I worked on combis and pressure. Had to back off and just go 2 for 2, so I started working on firing my two as soon after his as possible to find holes. Kind of annoying not being allowed to split his timing, as that's pretty ingrained in me.
Kicking, singles and doubles on heavy bag, 2 rounds.

Babying my left knee.

Andrew

[AndrewS]

Wens,

Workout #1).
Elliptical 30min

Workout #2)
Practice 2hrs
'Soft' defenses
- takedown and wrapups
-vs push
-backhand
-haymaker
-tackle

Mixed them up a bit

Thurs,

Elliptical 15min, tabata intervals x 8

[AndrewS]

Sat,

MT
Mobility
Jump rope x3 rounds
Shadowboxingx 3 rounds
Kicksx 3 rounds
Pads x3 rounds
Uppercut bag 2 rounds

Sun,

Practice 3 hrs
Ground and pound pad work 4 rounds
(in guard, mount, side control both sides)
Knee jacked up during this
Sweeps vs standing
Kup jarn standing, reps
Shifting punch as rxn/speed/power drill 6x10-20
Poon sao 4 positions
Catch and release 2 rounds
Jum/gwat cycle

Andrew

[AndrewS]

Mon,

Workout #1).

Elliptical 30min

Workout #2).
Practice 2hrs
Poon sao 4 posiitons + changes 5 min each
Padsx3
-kup jarn
-man/fak
-kup/biu/shan
Catch and release x4

Chins 8x2, 2x3

Tues,

Workout #1).
Elliptical 30min

Workout #2).
MT
Mobility
Jump rope x3
Shadowboxing x3
Sparring x9

Did the first 4 rounds with one of the pros getting ready for an MMA match. Pretty happy with my defense, covering what comes in well, but need to work on my motion to take more off what's coming. Finding gaps and unexpected places to press the action. On both him and the other guy I noticed I should work on counterfighting off my attack more- attack, draw the counter, counter the counter. Started doing this on the second guy some to good effect. He was fun- fireplug, so I just hung out inside his range and let him work rather than use my reach. Had some fun landing lead round kicks to the ribs when he bulled in, and nearly sent him out of the ring when he tried some jump spinning thing for fun. Blast to work with, I'm looking forward to next time.

Andrew

[AndrewS]

Lost track of things there towards the end of last week. This has not been a good year so far. Hope I've seen the worst of it.

Tuesday,

Workout #1).
DL
363 1x5
Blast strap pushups 17,9,5
Step ups to 19" box
115
3x5


Workout #2).
Poon sao 4 positions + changes 4min each
Double punch cycle and changes
Kwan vs jut jar
Mix

Weds
Workout #1).
Elliptical 15min, tabata intervals x10 (5min)

Workout #2).

Sled+115x80m
Kb swings w/ 53 x20
Sledge 1min
6x through in 30min

Workout #3).
Practice 2hrs

Turning punch rxn drill
Heavy pressure poon sao to develop jum
Heavy pressure vs jum to hit on focus mitt with turn
3x through

Chi sao- free, focus on over the top touch and crashing back fist (making cheap shots not work)

Inpak counter
-inside tan
-free

Back on track. Knee somewhat better. Really thrashed by last Wens.

Andrew

[AndrewS]

Finished fellowship. LA job fell through. Got Seattle job. Sold LA house. Bought Seattle house. Moving to Seattle in AM. Much training in interim. More later.

Andrew