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Training Log July 25- July 31, 2010

Friday July 30
morning:
Tai chi:
warm-ups
Wu Style Long form

Afternoon:
Muay Thai/Boxing:
running, hopping, skip, push ups,
Drilling punches:
jab-cross
hooks
upper cuts
running, sideways in, sideways out.

partner drills- gloves and shin guards. (3 n 3)
1. receive rt kick to left thigh, return with 3. (any 3, punches,kicks- round/push).
2. receive rt kick to left thigh, return with 3, take any two (partner does- jab-cross, jab- rt. kick, left kick-cross, etc).
3. block rt.kick and any round kick to any 4 side- left thigh or leftbody, rt. thigh, rt. body.
4. block rt. kick, return kick, opponent counter kick, any 3. (any 3, punches,kicks- round/push).
5. kick catch- move toward the side. left and right sides.
6. brush knee opponent left push kick- return with cross.
7. brush knee opponent left push kick- return with low sweep kick.
8. brush knee opponent left push kick- return with cross or low sweep kick.
100 jab cross
25 left kick
25 rt. kick

2 min. circle and power rt. round kick
10 hard rt. round kick
2 min. circle and power left switch round kick
10 hard left kicks

30 push ups
30 v-ups
30 jump squats

July 29
morning
washing walking breathing
Tai chi- Yang style.
-warm up set,
-standing set,
-qigong set,
-basics- brush knee, wave hands, repulse.
-closing.

afternoon
Crossfit:
jump rope 5 min.
10 hindu push ups
15 pull ups
25 double unders
25 sit ups
10 dislocates
sampson stretch
WOD: (modified)
50 Thrusters (45#)
50 SDHP

Teach kids class.

July 28
Morning
qigong breathing/washing walk
Hsingyi- 5 elements
Pakua- single palm changes
Taijiquan- Lines- brush knee, part horse, cloud hands, repel monkey.
sitting meditation.

evening:
Boxing with Derek Sierra:
shadow box 3 rounds. 3 min. work 1 min.rest.
focus mitts:
3 min. work 1 minute rest
1. freestyle round
2. jab, lead hook, cross, defend counter.
3. jab lead hook, duck (rt. hook), hook- cross, defend.
4. cover body shot and uppercut. left and right side.

Strength exercises:
plank
v-up
plank
jackknife
plank
opposite elbow/knee jackknife
plank
leg lift
plank
sit up
plank
up elbow- down elbow-push up plank
plank
half sit leg circle 10x both direction
plank
circle low sit ups both directions
plank
low plank push ups

Sunday-July 25
morning- Tai Chi form and Push hands.

evening
5 mile running with shadow boxing

July 26-
morning
Hsingyi- 5 elements
Pa-kua- single palm changes 1-8
Taijiquan form
Qigong

Evening
Cross fit:
4 rounds for time:
100 jump rope,
20 push ups,
20 ball slams.

July 27
morning:
Shadow boxing- punches knees
Pa-kua- yin-yang change and shadow boxing punches, kicks, knees.
Hsingyi lines- 5 elements
Taijiquan- Long form.
Meditation: pranayama, concentration drill, lung exercises.

Evening:
5 Rounds for time:
800m run
30 KB Swings (2 poods)
30 Pullups

Lei Tai results July 2010

I am starting to upload some videos I managed to capture. I learned 2 things at my fight. 1#- it takes women longer to understand how to use electronic devices longer than a man, so my fight wasn’t captured on my camera and #2 just keep throwing more punches in bunches.

I did well and i accomplished what i wanted and am satisfied with my performance. what was important to me was that i maintained resilience under pressure and remained in ‘the zone’ using toughness and mental discipline to keep my IPS (Ideal performance self) at its maximum efficient level. I am waiting to hear back from my opponent cause someone on his team has our fight on video. I lost to another “Tai Chi” fighter (Robert Beaver) by decision who also does Shaui Chiao and Chang’s Tai Chi from the Frank DeMaria line. Peaceful Dragon School Really nice people I got to later hang out at the bar.

Other scrappers in my weight class- Middle B, 60.1-65kg upper 143.3 lb, Yellow fighter (Melendez) in first fight won First place in Middle B. Robert Beaver of Peaceful Dragon Tai Chi and Shuai Chiao (Chinese wrestling)- blue fighter second fight.

here is a critique from my fight-

Hi Matt, I saw your fight. You did good. Your grappling skills are good. Your opponent was just physically stronger than you, that made the difference. He also waited for you to commit and then he countered. Next time throw some techniques which only allow you to commit half way so that you can draw your opponent in then you can counter. Remember at the level that you’re fighting at it’s a chess match, most of the guys are going to be as good as you, therefor, you must out think them. Hope to see you do more.

he is right..he wanted me to take the fight to him, i could tell he was waiting so I took the fight to him to be the aggressor (part of the gameplan) i know i should of thrown more punches, my coached warmed me up with some focus mitts, but we concentrated on the take downs. Robert is a nice guy, we are good friends, that was his 8th Lei Tai fight and my first, I plan to do more!

7/23/2010: H.I.T. (High Interval Tranining) Plyometric boxing workout

last workout before Lei Tai fight

equipment-
1.using boxing hand weights as seen here:boxing hand weight
2. perfect push up- perfect push up

warm-up- 3x total 15 min.
-box jog in place with drilling punches
-jump jack- double punch up
-heismans- thai defense knee
-123 heismans- thai defense knee
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide cross punch– 3 step hard cross punch left and right
-power squats- down to horse stance back up to standing- hands up defending
-standing mountain climbers- sky punches with high knees
-ski down- hop left and right- hard upper cut on the up jump

water rest fr 30 sec after each set

switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-jump high jab, squat low jab- left and right side
-Level 1: stand- 4 perfect push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-drill punches, cross jacks, uppercuts, pakua palm strikes/pak/parry.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

Training journal July 18- July 22

July 18
morning
Tai chi warm ups
Yang short form 2x
10 minute standing.

Noon:
5 mile run with road work and sprinting.
road work:
1. shadow thai boxing
2. wall #1: palm strikes duck
3. pole kicking- double push kicks, side kicks
4. stretching
5. boxing stepping and punching
6. uphill punches and knees
7. wall #2- punch and kick combos
8. stretching
9. 200 abs- sit ups (125), leg raise with neck exercise (50), leg up butt lifts (25)

Afternoon
Boxing-
3 rounds shadow box
focus mitt rounds
1. freestyle. jab-slip, 1-2 duck, 1-2-3 slip, body shot, uppercut.
2. slip, slip, weave left and right- counter punch with cross-hook-cross-hook.
3. slip cross- body hook, cross, hook.
4. take hits from punches- neck tie spin and 4 punches: hook-cross-hook-cross.

strength training: 30 sec each, 15 sec rest.
body blasters,
clap push ups
tuck jumps
alternate arm push ups
v-ups
lunge jumps
back roll jumps
elbow/knee crunches
tuck crunches
push ups
burpies

July 19
Morning:
Yang Long form
Huashan qigong: Crane

Afternoon:
Crossfit:
WOD:
5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots (20#, 14#)

Muay Thai:
Thai pad work freestyle multiple rounds

July 20
morning
Hsingyi lines- 5 elements, tiger, horse, eagle-bear,rooster.
Pakua- fast changes with palm strikes and kicks
Taijiquan- Yang-Wu hybrid long form.

Evening workout
David Carter training:Dave Carter’s Dynamic concepts
running,high knees, butt kicks
bear crawls, reverse bear crawls, judo push ups,
T-push ups, twisters, scorpions, spider push ups,
Abs- leg outs, criss cross, back rolls
running, step slides, sideways with double and triple jabs
punch work:
1. high low high jab cross
2. jab, cross (crouch) long upper cut, cross
3. hooks- high low, low high
4. upper cuts
5. Spin drill and shadow box- work on round kick and side kick combo
6. shadow box
clinch work-
1. pummeling
2. pummeling and toss using swing step off the opponent push
3. pummeling and punching- leg, rib, around head
4. bicep hold and tie up- grab leg and throw via either leg raise and trip or hip throw.
5. pummeling and tie-up to head/ear control- knee-kick-punch
Sparring- carter rounds: switching partner when Carter say so. 15 minutes.
post workout:
3 rounds Thai pad work with throws- 2 minute work 45 sec rest(control center of ring)
-work on right kick- grab leg and throw, push out of ring, attack, move off line of attack,push kicks.
2 rounds- kick work only,push kicks, round kicks, side kicks, etc.

July 21
morning
Hsingyi lines- 5 elements fists
Pakuachang- Cheng style form: fast palm changes and stepping.

afternoon:
Track workout:
400m run 4x
stretches
other- inside, outside, straight stretch kicks, lunges, high knees, butt kicks, karokes, etc.
3x conditioning circuits for time: horse stance jumps, sprint, push ups,sprint, burpies, mt. climbers, sprint, push ups, sprints.
9x wind sprints
ABS- 50 sit ups, 20 side bends, 50 leg lifts.

July 22-
morning
Ba dua jin
hsingyi 5 elements
pakua- 8 animal with fast snake stepping
taijiquan- long form

Evening-at Novamma
Modified Crossfit-
jump rope
heavy bag
speed bag
uppercut bag
abs- bench sit ups
10 x Bear complex 95#
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

-teach kids class
focus jujitsu: kimura, americana, key lock day

sparring class: Novamma with Dave carter of www.dc-athlete.com
15 minutes strength conditioning warm ups:
running, high knees, butt kicks, skip, lunge, bear crawls, reverse, scorpions, v-ups, roll-ups, twisters, etc.
two person: row, arm push ups, lift ups
tie-ups:
1. a.14 control points- head, ear, jaw, nose, shoulder , bicep, tricept, elbow, wrist, hip, knee, ankle, fingers, toes
b. neck conditioning drill with pull resist
2. head tie up- crown/ear with swing step toss
3. pummeling, switching persons
4. bicep drill- similar to wave hands controlling inside of bicep
5. bicep drill to counter punches
6. overhook/underhook with swing step toss- head/ear control- knee/kick/single leg
7. from clinch- take head control, head into opponent jaw/ bicep grab and knee.
8. from clinch- dirty box: shoulder bump head up- reach around and head/ear control- knee or kick/take down single leg
9. sparring with tie up and punches/knees
dave carter special for fight:
1. from tie up: pak-upperhook- and bicep control side pass and throw
2. from clinch- punch to ribs, when they move arm, under hook, side pass throw, single leg or knee
3. special attention to the lat throw vs back throw
4. three shadow boxing rounds with kicks and take downs
5. focus mitts: 3 fight rounds, with punching, kicks, tie-ups.

Training log for July 11-July 17 2010

found a really good Lei Tai competitor when searching google on ‘Lei Tai fighting’ and made a new friend Arlanzo Harper, this guy has a really aggressive, fast and furious fighting style. Quite inspirational: Yellow fighter.

Training log for July:

July 11
5 mile run
stretching
Taijiquan

July 12]
morning
100 push ups,
100 sit ups,
100 squats.
Taijiquan

afternoon
20 min. sauna 5 min. steam room
healthy dinner

9 round boxing workout 3min work 1 min. rest
1. shadow box- speed
2. shadow box- power
3. shadow box- speed w/kicks
4. rope line- bob n weave
5. rope line- add uppercuts
6. rope line- add jab cross
7. jump rope- modified- jumping and punching w/resistance bands
8. jump rope- modified- jumping and punching w/hand weights
9. jump rope- modified- jumping and punching/kicking w/hand weights

sitting meditation

July 13
morning:
running 400m
Crossfit: 10 rounds for time
1 round is:
10 deadlifts 135lb.
10 burpies.
total 100 deadlifts and burpies each.
afterwards
running- 400m

afternoon training:
Dave Carter teaches Muay thai, tie-ups, and sparring
warm-ups: running, high knees, butt kicks, side ways, karokes, wind shield wipers,
swing push ups, spider push ups, twisters, cherry pickers, step slide, side step slide, side step slid with jabs, changing directions quickly.

fight stance form:
-jab cross punching
-hooks
-jab cross hook cross repeat
-long box- jab cross body hook-head hook cross
-long box- jab cross upper cut cross
-Shadow box with everything
-spin dizzy drill and shadow box
-left high push kick drill (focus: opponent push off lei tai)
-round kick side kick (focus: opponent push off lei tai)
Tie-up drills:
1. one arm neck clinch control drill
2. inside palm push to one arm clinch and return clinch drill
3. thai neck tie: rise up and turn shoulder
4. Carter haymaker anti-clinch
5. 1/2 neck 1/2 bicep clinch-
a. if opponent body punch: use the side neck and knee body/legs.
b. if opponent high hooks: move under hook, body lock and throw.
6. ‘kung fu’ clinch: push the elbow, under hook, control head and ear andknee/kick head

Sparring-
4 rounds of combined close range punching, body sparring, clinch, and take downs in small area.

July 14
Cross fit
5 rounds for time:
400m run
15 ring dips

July 15
morning
deep breathing walking
Xingyiquan 5 element lines
Pakuachang- combat circling- 1. circle-palm strikes, kicks, circle 2. circle- kick, palm strikes, circle.
Taijiquan- Yang long form
Meditation- concentration drill, Lung exercises, tan tien breathing.

evening
Sparring

July 16
morning
deep breathing qigong walking
Hsingi- 5 elements, Tiger, eagle-bear, rooster, horse.
Pakua: 1:30 work 30 sec rest 3 rounds pakua shadow fighting:
circle- kick, knee, palm strikes, punch, side kick, throws, circle.
Taiji- Yang short form.
Meditation, patting massage.

afternoon
jogging
3 rounds shadow thai boxing
3 straight rounds kick shield
1. push kick
2. push kick round kick
3. freestyle
break
3 straight rounds kick shield 1:30 work 30 sec rest.
1. push kick
2. push kick round kick
3. freestyle
focus mitts- 4 straight rounds: 2 minute rounds- 45 sec rest.
1. anticipate strikes: jab-duck-cross-hook-cross
2. anticipate strikes: jab-duck-cross-hook-cross
3. same, more freestyle, guard against kicks
4. add more power strikes, defend kicks, anticipate strikes: jab-duck-cross-hook-cross

July 17
morning
stretching
boxing lines
kicking line
teach kids classes (2)

Afternoon
2 crossfit workouts-
warm-up:
jump rope 300x
10 medicine ball squats
10 kettle bell swings
20 situps

WOD #1: 15 minutes, as many rounds as possible.
20 double unders
10 burpies
10 medicine ball squats and double punch
3lb hand weight shadow boxing – forward, back, circle.

WOD #2: for time.
25 kb swings with 24kg
400m run
15 thrusters at 75lb.
800m run
15 thrusters 75lb.
400m run
25 kb swing 24kg.

Training log July 4- July 10, 2010

July 4th-
4 circuit rounds 3 minutes-
neck drill, slip/weave drill, plank, punching drill, knees, horse stance/duck, double push kick left and right, one arm/one leg plank, fast feet sprawl.
- 5 mile run with road work, stretching, wall kicks, wall palm strikes, box run, chi run, footwork drills, sprints, hill runs, punching.

July 5th-
Morning:
Plyometric Intervals- equipment: weighted gloves, boxers fast feet, heart monitor, perfect push up.
15 min. warm-up:
3x: running, sky punches,123’s low kick blocks/circle, jump ropes, thai knees, double push kicks drill, overhand right mirror boxing, S-jumps.
warrior stretching set- wushu and yoga stretches: lunges, drop stance, twist circuit, sumo, running stretches, etc.

Plyo Set 1: 3x 3min. rounds work exercise 45. sec min. each.
1) switch stance boxer- bob/weave/slip switch stances.
2) sumo squat clap push up
3)wide in/out abs
4) 5 power jumps and boxing punches with power repeat.

Plyo set 2:3x 3min. work each exercise 45 sec.
1) one leg squat,touch floor, and up knee- aka ‘pogo’
2) tiger sprawls
3) pakua wind palm- aka ‘globe twist’
4) level 3- 10 push ups, 10 mt. climbers, jump.
drill out 30 sec.: 4 lunge/4 horse stance: in boxer stance:
slip switch stance, slip switch stance, left shoulder roll, right shoulder roll.

Plyo set 3: one 3 min. round each exercise 45 sec.
1) side push ups
2) thai jump knee
3) 8 thai clinch knees, 4 vajra jumps,alternate knees left and right.
4) opposite arm leg push ups

Afternoon:
review Lei Tai fight day-
1. shake down warm up with jump rope foot work 1-10. (x-step, right, high knees, ski, front back, etc.)
2. wall stretches
3. floor stretches
4. body slap and hitting: body conditioning
focus mitts: no talking pad holder, just place mitt.
round:
1. jab, cross, or jab-cross.
2. add counter punch system
3. add knee
4. add round kick left and right
5. add counter kick system
6-10. combine all 3-4 straight rounds no rest.

July 6th
Morning
qigong walking
Wu style tai chi

afternoon
Private with Muay thai champ Dave Carter: 1 hour 15 min.
warm-up 15 min.:
running,backward run, side run, butt kicks, high knees, skip jump, sideways with jab, step slide, step slide with punches, roll sit ups, twisters, up kicks, cherry pickers, judo push ups, T push ups, running, backwards, skips, bear crawls.
details- jab cross, hooks, upper cuts. wide stance. hands up close to face.
step with jab cross chasing opponent, jab left and right stepping.
in & out- jab cross hook cross
in & out- jab cross hook cross, jab out back step.
flow drill- block jab (crazy monkey block) step jab- cross- hook- cross- jab out.repeat

heavy bag work:
1. a.right leg kick
b. add fake jab
2. a. left leg kick
b. left leg. rt. cross
3. a. left leg pendulum kick
b. fake jab, left pendulum kick, rt. cross

details- watch the chest not eyes
sparring drills using CM techniques-
drill 1: 3-n-3
block 6 punches with forearm/cover block
drill 2: block jab- return 6 hard punches and any 3 kicks
drill 3: block low left kick, cross-hook-cross, any 3 kicks.
drill 4: 3 minutes- partner does #2 or #3 and respond appropriately

end- 3 minute on bag hard, circling moving, many punches many kicks.

July 7
morning
Yang tai chi long form
Qigong breathing.

afternoon
Crossfit-
warm-ups: 3x 10 each: burpies, push ups, pull ups, sit ups, cobra, sampson.
WOD 3 rounds for time:
400m run
20 Box Jumps
20 KB swings (20kg,12kg)
20 KTE

July 8-
morning:
walking qigong/deep breathing,
hsing yi – short flat walk and hebei style 5 elements.
Pakuachang- combat oriented fighting, visualizing fight and circling, palm attacks.
Taijiquan- Wu fast form, 37 Yang short form slow.

evening:
Sparring drills: 3 min round 30 sec rest- 3 straight rounds.
focus mitts:
1. take beating (punches and kicks)- use defense
2. take beating/defense- 4 punches
3. freestyle mitts-counter punch system
thai pads- 3 min. rounds 30 sec rest- 3 straight rounds
1. freestyle- all double kicks, push kicks
2. freestyle-counter punching
3. freestyle- counter punch , counter kicks.

July 9
morning
2 rounds of 10- push ups, squats, leg lifts, deep squats, front kicks, side kicks, knees, dips.
xingyi neigong.

Evening-
Crossfit:
Deadlift- 150lb. to 185lb.
5-4-4-3-3-2-2

Boxing: Coach Derek Sierra
3 rounds shadow boxing. 3 min. rounds.
5 min. jump rope
station training: 3 min. each.
focus mitts
heavy bag
focus mitt
tear drop bag
focus mitt

10 minute strength conditioning circuit:
10 24kg kettlebell swings
10 push ups
10 squats

July 10
morning
teach kids class- work on stretching

Crossfit WOD: For Time

40 Burpees
5 HSPU
30 Burpees
10 HSPU
20 Burpees
15 HSPU

Afternoon:
800m running
30 assisted pull ups
20 squat cleans- 95lb.
800m running
30 assisted pull ups
30 95lb. bench press
heavy bag structure hitting:
20 jab cross, 20 ko cross, 20 hook cross, 10 left kick, 10 right kick, 20 jab-cross-hook- cross.
800m running
30 assisted pull up
Heavy bag structure hitting:
100 jab cross drilling, 20 ko cross, 10 jab cross hook cross hook, 10 body hooks/head hooks, 10 left kicks, 10 right kicks.
30 bench press 95 lb.
heavy bag structure hitting:
100 jab-cross drilling, 20 cross hook cross, 10 push kick left, 10 push kick right, 10 left pendulum kick, 10 fake jab body cross, 10 body hook head hook left and right side, 20 hard jab cross.
30 sit ups
15 supermans.

Recent training log for this week, June 29- July 3

Tuesday-
morning: Yang long form- slow and relaxed
afternoon: track workout- mile run, stretching, 3 circuit rounds: (squats, running, burpies, etc). 8 wind sprints, abs, etc.

Wednesday-
morning: 400m running,
hand weight boxing set: punches, double punches, flys, raises, military press, tricepts, etc.
400m running.
afternoon: rest day

Thursday-
morning:
Cross fit: jump rope, 20 push ups, jump ropes, 20 sit ups, jump rope, 20 medicine ball squats,
jump rope, 100 resistance band speed punches, jump rope, 20 push ups, jump rope, 40 sit ups, jump rope.
wod: 5x- 7 pull ups, 14 kettle bell (28 kg) sdhp (sumo deadlift high pulls), 21 kettle bell snatches (16kg).
running 400m.

Afternoon-
Yang long form 2x with speed variation,
circle walking with palm strikes,
Muay thai shadow box- speed kicks and knees,
speed shadow boxing.
qigong warm-down.

Friday-
running- 400m w/ road work: rail step punching, shadowboxing.
40 body weight tricept dips
3 min. round heavy bag (boxing)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
running- 400m w/ road work: rail step punching, shadowboxing.
50 sit ups
20 push ups
50 sit ups
20 medicine ball squat throws
50 sit ups
10 hindu push ups
20 hindu squats
50 situps
10 dislocates
10 toe touches
sampson stretch with bar
running- 400m w/ road work: rail step punching, shadowboxing.

Saturday- cross fit
400m run
5x 1 minute work 30 sec rest each exercise. fight gone bad style.
-push press- 65lb.
-sledgehammer vs tire
-box jumps
-wall balls
-double unders
-ball slams
-planks

June 27th/ June 28th Training day

Sunday:
3 rounds muay thai on heavy bag
5 mile run with road work
40 sit ups
speed shadow box with resistance
medicine ball squats
40 sit ups
speed shadow box with resistance and knees
medicine ball over shoulder throw
40 sit ups
speed shadow box with resistance, knees and kicks
medicine ball over shoulder throw
40 sit ups
speed shadow box with resistance
medicine ball throws
-end with boxers stretch set

Monday morning:
Yang Long form
Qigong
Sahaja Yoga meditation.

June 26 training- this is actually a rest day/light workout

7 am Tai chi practice with emphasis on silk reeling drills, walking with pung-lu-ji-an. relaxing.

teach kids class (2 hours)

Cross fit- strength day
3x
-10 box jumps
-10 burpies
-10 pull ups
-10 umphas
-10 dislocates
-sampson stretch

WOD: 3-6-9
3 power cleans (95lb.)
6 push ups
9 squats
as many reps as you can in 3 minutes 5 X.
1 min. rest.

my score- 4/4/4/4/5.

6/25/2010: Hsingyi short flat walk, CMC 37 Tai Chi, Neigong, and MMA

Morning work out:
Hsingyi short flat walk, 5 elements and Bear.
37 Cheng Man Ching’s Yang Tai Chi short form.
Xingyi Neigong set (day 3) as described in one of my previous articles: