Training History

Training Activity

2026

Mon

Wed

Fri

Zen Shotokai Kickboxing Sparring CrossFit/WOD Kobudo Jiu Jitsu

Less

More

33 sessions 40% days trained Best month: Feb (12)

March 2026

Sparring 14x 2:00 rounds light sparring

Zen Shotokai: 758 Kicks/Basics

Zen Shotokai: 757 Kicks/Basics/Self Defense drills

#Zen Shotokai#Kobudo

Kickboxing Workshop Basic combo drills for beginners

Training 20:00 AMRAP

20x Lunges
20x G2O #25 Plate
10x Push-ups
1:00 Jump Rope
[6 rnds]

#CrossFit/WOD#Crossfit

February 2026

Sparring 14x 2:00 rounds

Zen Shotokai: 756 Kata: Empi

Zen Shotokai: 755 Kata: Sieunchin

Zen Shotokai: 754 Kicks / Kick Drills /

Sparring 12x 2:00 rounds ~50%

Zen Shotokai: 753 Kata – new stuff

Zen Shotokai: 753 Kata - new stuff

Jiu Jitsu 9x 3:00 rounds

Zen Shotokai: 752 Kobudo: Bo 1

Zen Shotokai: 751 Orange Belt Ciriculum review in

Sparring 12x 2:00 rounds

#Sparring#Kickboxing

Kickboxing: Bag Work 18:00

1 - Jab + Cross + Hook
2 - Round Kicks
3 - Cross + Hook + Cross
4 - Side Kicks
5 - 2x Jab + Cross + Hook
6 - Back Kicks

then

50x Balance Teeps
50x Skip Knees

1x Tabata Echo Bike @ 250rpm

Jiu Jitsu 5x 3:00 rounds

Zen Shotokai: 750 Kicks/Basics/Kata/Bo 1

#Zen Shotokai#Private Lesson

Sparring 15x 2:00 rounds

Jiu Jitsu 3x 3:00 rounds

15:00 Drills - Hip Bump Escape, Side Control Escape

5x 3:00 rounds

January 2026

Sparring 8x 1:00 rounds

Kickboxing: Bag Work 5×5 1:00/:20

Kickboxing: Bag Work 5x5 1:00/:20
Jab + Cross + Hook
Cross + Hook + Cross
Round Kicks
2x Jab + Cross
Teep + Cross + Hook

#Kickboxing#heavy bag

Jiu Jitsu 3x 3:00 rounds

20:00 Drills - Hip Bump Escape, Side Control Escape

Zen Shotokai: 749 Kata

Kickboxing – Bag Work 2:00 each round

Kickboxing - Bag Work 2:00 each round
Jab
Jab + Cross
Hook
Cross + Hook
Round Kick
Balance Teeps
Switch Round
Jab + Cross + Hook + Round Kick
Teep + Jab + Cross
Skip Knees
10x Fast Punches + 3x Hard Punches

Sparring 18x 1:00 rounds

Bag Work 5x 5 @ 1:00 / :15

Jab + Cross + Hook + Round Kick
Cross + Hook + 3x Knees
Teep + Jab + Cross + 2x Jab
Wall SIt
Round Kicks

#Kickboxing#Bag Work

Sparring 18x 2:00 rounds kickboxing

Zen Shotokai: 748 Kobudo: Tonfa

Zen Shotokai: 747 Kata: Pinan 5

Jiu Jitsu 8x 3:00 rounds

Zen Shotokai: 746 Class 1 of 20, Blackbelt

candidate teaching class for requirements.

Sparring First sparring of 2026.

26x 2:00 rounds

4x 3:00 rounds of Jiu Jitsu after

December 2025

Zen Shotokai: 745 Basic Kata – Brown Belt

Zen Shotokai: 745 Basic Kata - Brown Belt Class

Zen Shotokai: 744 Self Defense: Blasting Elbow

Kickboxing 10x 2:00 rounds drilling

4x 2:00 rounds light sparring

Sparring 15x 1:00 rounds & 3x 2:00 rounds

Sparring 15x 1:00 rounds & 3x 2:00 rounds

Zen Shotokai: 743 Kobudo: Sai

Jiu Jitsu 8x 3:00 rounds

Zen Shotokai: 742 Kobudo: Tonfa

Sparring 18x 1:00 rounds

Zen Shotokai: 741 Kata: Too San

Zen Shotokai: 740 Brown Belt Promotion and Blackbelt

Test Invitation

Jiu Jitsu 6x 3:00 rounds

Zen Shotokai: 739 Kata & Bo 1

Zen Shotokai: 739 Kata & Bo 1

Zen Shotokai: 738 Kata: Seisan

Sparring 18x 2:00 rounds

Zen Shotokai: 737 Kicks + Self Defense

Jiu Jitsu 10x 3:00 rounds 2 on, 1

Zen Shotokai: 736 basic kata

Zen Shotokai: 735 Kata: Sienuchin

November 2025

Sparring 25 x 1:00 rounds (easy/no rest)

Sparring 20x 2:00 rounds

Zen Shotokai: 734 Promotion: Orange Belt

Zen Shotokai: 733 Kata: Konku

Sparring 30x 1:00 rounds

Training 600m Row

50x Push-ups
600m Row
50x Wall Balls #light
600m Row

Then

22:00 of 2:00 rounds Heavy Bag Work

Zen Shotokai: 732 Hubud / Sombrada

October 2025

Sparring 15x Kickboxing

Zen Shotokai: 731 Hubud Lubud / Sombrada

Training: FMA Hubud Lubud

Sombrada Escrima

Zen Shotokai: 730 Kata: Seisan + Konku

Sparring 20x 2:00 rounds

Zen Shotokai: 729 Self Defense

Sparring 20x 2:00 rounds

Training 5×5 @ 1:00 / :20 off

Training 5x5 @ 1:00 / :20 off
1:00 1-2-3
1:00 1-2-Step-2-3-Knee
1:00 Teep-1-2-Round Kick
1:00 1-2-3-Round Kick
1:00 1-2-1-Sping Back Kick

#Kickboxing#Bagwork

Zen Shotokai: 728 Escrima: Partner Drills & Kata

Zen Shotokai: 728 Escrima: Partner Drills & Kata

Zen Shotokai: 727 Self Defense 1-5th sets

Zen Shotokai: 726 Kata

Sparring 18x 2:00 rounds Kickboxing

Zen Shotokai: 725 Kata

#Zen Shotokai#Kata

Zen Shotokai: 724 Kobudo: Escrima

Sparring 15x 2:00 rounds

Training 5×3 Squat Cleans @65#

Training 5x3 Squat Cleans @65#

10-9-8-7-6-5-4-3-2-1
Goblet Squats #light
Burpees

20:00 of Chinto Kata

Zen Shotokai: 723 Kata: Konku, Sieuchin, Giin

September 2025

Jiu Jitsu – Gi 10x 3:00 rounds

Jiu Jitsu - Gi 10x 3:00 rounds

Training 3×10 Shoulder Press

Training 3x10 Shoulder Press
3x12 Bent Over Rows
3x10 Curls
3x10 French Curls

5x5 @1:00 / :10
2x Jab
2x Jab + Cross
2x Jab + Cross + Superman
2x Jab + Cross + Superman + Calf Kick
2x Jab + Cross + Superman + Calf Kick + Hook + Cross

Zen Shotokai: 722 Kata: Empi (empi bunkai)

Sparring ~10x 2:00 rounds – very light

Sparring ~10x 2:00 rounds - very light

Training 5×5 Deadlift @225#

Training 5x5 Deadlift @225#

10x 1:00
3x RKBS
3x Goblet Squats
6x Rows
@55#KB

15:00 Kata (Chinto)

Zen Shotokai: 721 Kobudo: Escrima drills and Escrima

Zen Shotokai: 720 Kobudo: Escrima drills and Escrima

Zen Shotokai: 719 Kicks/Kihon/Kata/Kobudo Drills

Training 5×5 Push Press @135#

Training 5x5 Push Press @135#

3x6
1:00 Slam Balls
1:00 Plate Sit-ups
1:00 Box Jumps
1:00 RKBS
1:00 Goblet Squats
1:00 Rest

#Strength#Training

Zen Shotokai: 718 Kobudo: Bo drills, Bo 1

#Zen Shotokai#Kobudo

Zen Shotokai: 717 Kobudo: Tonfa, Kata

Training 5×5 Back Squat 135#

Training 5x5 Back Squat 135#

21-15-9
Thrusters 25# Bar
RKBS @55#
Push-ups

20:00 Chinto Kata

Zen Shotokai: 716 Kobudo: Sai drills, Sai 1

Zen Shotokai: 715 Kata: Konku, Sieunchin, Seisan

#Zen Shotokai#Kata

Training 25x Circuit

1:00 Squats
1:00 SkiErg
1:00 AbWheel
1:00 Echo Bike
1:00 Plank on Parallets

#Circuit#Training

Zen Shotokai: 714 Kobudo: Tonfa Drills, Tonfa 1

#Zen Shotokai#Tonfa

Sparring 20x 2:00 rounds light sparring

Training 911 Tribute WOD

D
For Time
2001 meter Run
11 Box Jumps (step-ups)
11 Thrusters 65#/95# (DBs)
11 Pull-Ups (22 Ring Rows)
11 Power Cleans 65#/95# (DBs)
11 Handstand Push-Ups / Deck-to-handstand / Push-ups
11 Kettlebell Swings AHAFP# (DBs)
11 Toes-to-Bars (High Knees/V-ups)
11 Deadlifts 65#/95# (Heavy KB)
11 Push Press 65#/95# (DBs)
2001 meter Row

Training 5×5 @ 1:00 Each

Training 5x5 @ 1:00 Each
1) Ladder Drills
2) Kicks
3) Rope Work
4) Striking
5) Reflex Bag

Sparring 20x 2:00 rounds

Zen Shotokai: 713 Kata: Sieunchin and Seisan

Zen Shotokai: 712 Kicks/Basics/Kata + Bo 1

Zen Shotokai: 711 Sieunchin

August 2025

Sparring 20x 2:00 rounds sparring

Zen Shotokai: 710 Kobudo: Bo1, Bo 2, Tonfa