May 11, 2020 – Giri

Warm-Up: (6 minutes)

-4 minutes of tabata shadowboxing (20 sec on, 10 sec off for 8 rounds)

-15 seconds each of the following 8 “passes”

Jogging forward

Jogging backward

Side shuffle

Side step over and under (karaoke shuffle)

Butt kickers

High knees

Bear crawl

Crab walk

Kihon: (10 minutes)

Do 20 strikes of each of the following techniques:

-10 different hand strikes of your choice

-4 blocks of your choice

-5 kicks of your choice

Conditioning: (14 minutes)

Every two minutes for 14 minutes, do the following:

-Tsuki No Kata 1x

-10 Push-ups (on knuckles preferred)

-6 tobi nidan mae geri

Main Focus: Getting off the ground w/ strikes (15 minutes)

1.) From the “on your backs” position, roll up on to your feet without using your hands 5 times per side. Be careful and mindful of your surroundings when you go back to the ground.

2.) Get up and throw an oi gedan mawashi geri followed by a gyaku gedan mawashi geri. Keep your hands up! 5x/side

3.) Get up and throw an oi seiken jodan tsuki, gyaku seiken chudan tsuki, and then a gyaku tobi hiza geri (flying knee). 5x/side

4.) Practice the technical stand for 5 minutes (https://www.youtube.com/watch?v=yC_sSqO4Vx0). If you already know how to the Turkish get-up, this is not very different.

5.) Perform the technical stand, followed by an oi yoko geri and then another step-behind oi yoko geri blasting through the same opponent. 5x/side

Mobility: (10 minutes)

Spend 10 minutes doing self-guided mobility based on how you’re feeling. Set a timer and use the whole chunk of time.