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11.04.2005

GJ "Everyone but Joker is strong!"

Warm-up

  • Pummeling
  • Knee tag
  • Shoulder tag
  • Neck control pummeling
  • Jab (bob) Cross(bob) Hook (weave) Hook (weave)
  • Triangular footwork to kick
  • Catching the kick
  • Tiip-(thai) kick-knee range finder


Thai pad rounds (3 min)

  1. Basic thai warm-up
  2. 4 Counts

    Level
    Low (leg)
    Middle
    High (head)
    Angle
    Stepping w/ hook to kick back of leg (pad holder rotates hold 90o)
    Stepping w/ cross to kick back of leg (pad holder rotates hold 90o)
    Range
    "Short" -- the kick becomes a round knee
    "Flat" -- the kick is thrown with shin horizontal, power is generated by hip thrust toward opponent, not by rotation
    Regular -- The punches set up the kick at the "perfect" range
    "Long" or "Drunken Pirate" -- opponent retreats too far to land kick, show the foot, and use kicking foot to hop to proper kick range.

  3. 4 counts (repeat and expand from above)
  4. Tabata protocol conditioning rounds (3 min + 3 min optional)

    20 sec on 10 sec rest (shadowboxing)
    Pitterpat
    Crosses and hooks
    Kicks
    Kicks
    Jump squat sprawls
    Pitterpat
    Crosses and hooks
    Mounted punches
    Kicks
    Kicks
    Up the wall squats with punches
    Stand up sit up w/ head kick



To my surprise and awe everyone completed all six minutes showing a bunch of heart. We also organized the lockers and packed them to bursting with our new thai pads.

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