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.

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.

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

Monday morning:
Yang Long form
Qigong
Sahaja Yoga meditation.

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.

Afternoon-
Crossfit:
100 jump rope
20 sit ups
100 jump rope
20 push ups
100 jump rope
20 medicine balls squats
100 jump rope
20 sit ups
100 jump rope
20 hindu push up
100 jump rope
20 medicine ball lunges
100 jump rope

WOD: For Time

Run 800m
30 Pull-Ups
Run 800m
30 KB Swings (1.5pd, 1pd)
Run 800m
30 Box Jumps

Boxing:
3 rounds shadow boxing

Monday-
Morning: Neigong practice in the park.

Afternoon:
35 minute Pilates workout
30 minutes sitting meditation-
1. counting exercise
2. pranayama
3. lung exercise- cleansing breath
4. lung- filling breath
5. lung- holding breath
6. tan tien breath
7. mantrayana
8. zhine
9. bowing and dedication

Tuesday-
morning: Neigong in park- Hsingyi ‘Short flat walk” and combat pakuachang.

Afternoon:
Crossfit:
run 1 mile
2x:
10 pvc ohs
10 frankensteins
10 butt kicks
10 quadriceps crawls
10 situps
sampson stretch

WOD- Snatch kettlebell (24kg and 28 kg)
(24kg)3,3,3,(28kg)2,2,2
-strength day
200 sit ups.

evening workout-
Cross fit:
rowing 600m
2x:
10 pull ups
10 sit ups
10 hindu push ups
10 dislocates
sampson stretch

WOD: 4 x for time
5 kettlebell snatch each arm 24kg
25 push ups
30 squats
time: 8 min.

Muay Thai: 2 min. rounds 30 sec rest.
thai pad training rounds 10 rounds.
-use counter kick system with 2 kicks
-use counter punch system with 3 punches
- push kicks
-body shots with belly pad.
-200 ab exercises

After day job- Cross Fit

warm-up
800m row
2x:
5 pull ups
10 burpies
15 squats
20 sit ups
cobra stretch
sampson stretch

20 min. for reps- 65 lb. bar
1 round=
10 push press
10 over head squats
40 mountain climbers

total number- 8 rounds
*goal go right into next exercise without stopping and going into next.

7 bears 2x
lift to chest, push press, squat, push press, down

WOD: DEADLIFT start with 85 lb- go up 20 lb. each time

4.4.2.2.1.1

sparring- 2 min, 30 sec rest
2 jab round and defend
2 cross round and defend
2 trade off rounds
6 rounds sparring, add pushing off lei tai

meditation and breathing closing