(Day 7) Thursday 24 seb.
My shoulders look a bit better to day, so after some breakfast (yogurt with muesli and fruit ..jum jum) ..off to the morning class…
My shoulders look a bit better to day, so after some breakfast (yogurt with muesli and fruit ..jum jum) ..off to the morning class…
COACH: RAY ELBE
# We started by the usual warm-up … running, bearcrawl, farmers walk, shrimping, neck flips, butt-drops, “getup´s” . and then strait on with the…
# technical part:
- first the basic of the halfguard (being a mixed class we got ALL the fundamental, kind of nice.. because when one train for a long time, you tend to forget some of the little things and just do them but not knowing why!!) some key words: *always be on the side/ribs NEVER flat on your back… *get a deep/high underhook with the upper arm right away. *defend and control your head by either controlling opponents’ arm (the one he “stands” on) or cover the head.
We worked with getting up from the halfguard …
- Sweep. *shrimp and get your top leg into the guard in front of his hip…and if he starts to push your head (or something like that) *simultaneously - kick with your upper leg and - pull with your lower leg (it should be hooking his leg to prevent him to pass). and a straight bendoverroll “getup” with one knee up and controlling both his legs with your hands.... importent: have a good posture and get up one one hand!
#Cardio/fit part
As we did the other day as well…in the middle of the schedule we had some workout…
It’s preformed like circle-training with the timer running… first 4*4 minutes of work … 4minuts of rest/water and 4*4 minutes of work
Today we had: 8 counters (kind of like a burpee ), jumps (touch the floor and up), sit-ups, butt-drops, bearcrawl (fast to the middle and a bit slower out), standing snow-angles, shoulder-push-ups, box n´run!
#Ended with a lot of rolling/sparring… lost count of rounds!
---------------------------------
Like the structure: # warm-up # technique /drill # cardio/fit # sparring as long as there is some breaks and a lot of water… one can give it a lot all the way through the session!
----------------------------------
When the training was over I went back to my bungalow and…. eat, protein shake, water, sleep (seams to do that a lot!!).. Eat some more and all the usual stuff..
( 24 days left in Thailand )
# We started by the usual warm-up … running, bearcrawl, farmers walk, shrimping, neck flips, butt-drops, “getup´s” . and then strait on with the…
# technical part:
- first the basic of the halfguard (being a mixed class we got ALL the fundamental, kind of nice.. because when one train for a long time, you tend to forget some of the little things and just do them but not knowing why!!) some key words: *always be on the side/ribs NEVER flat on your back… *get a deep/high underhook with the upper arm right away. *defend and control your head by either controlling opponents’ arm (the one he “stands” on) or cover the head.
We worked with getting up from the halfguard …
- Sweep. *shrimp and get your top leg into the guard in front of his hip…and if he starts to push your head (or something like that) *simultaneously - kick with your upper leg and - pull with your lower leg (it should be hooking his leg to prevent him to pass). and a straight bendoverroll “getup” with one knee up and controlling both his legs with your hands.... importent: have a good posture and get up one one hand!
#Cardio/fit part
As we did the other day as well…in the middle of the schedule we had some workout…
It’s preformed like circle-training with the timer running… first 4*4 minutes of work … 4minuts of rest/water and 4*4 minutes of work
Today we had: 8 counters (kind of like a burpee ), jumps (touch the floor and up), sit-ups, butt-drops, bearcrawl (fast to the middle and a bit slower out), standing snow-angles, shoulder-push-ups, box n´run!
#Ended with a lot of rolling/sparring… lost count of rounds!
---------------------------------
Like the structure: # warm-up # technique /drill # cardio/fit # sparring as long as there is some breaks and a lot of water… one can give it a lot all the way through the session!
----------------------------------
When the training was over I went back to my bungalow and…. eat, protein shake, water, sleep (seams to do that a lot!!).. Eat some more and all the usual stuff..
( 24 days left in Thailand )
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