by Gene Crawford | Apr 1, 2016
Day 5 (final day) of mini-camp. Not going to lie, it’s been really difficult getting up at 5 am every day and going into the Dojo to work. I do feel better about things, I feel like some progress was made this week. Which is a good thing, right? 🙂
Mixed a bodyweight circuit with Kata. The idea being to perform Kata while under or post stress so they flow and you are forced to shut off your brain.
Warm up + ROM Stretches
Circuit: 2x Rounds
1:00 Sledge Hammer Strikes on Tire
1:00 In-Out Jumps with Tire
1:00 Battle Ropes
1:00 Pull Ups
Kata: Giin
Kata: Seisan
Tabata: Bag Work (:20 on :10 off for 16x rounds)
by Gene Crawford | Mar 31, 2016
Day 4 of mini-camp
Today was WORK. We mixed Karate training with bodyweight exercises.
Warm up + ROM Stretches
Kata
Taigo 1
10 Pushups
Taigo 2
15 Squats
Taigo 3
10 Box Jumps
Pinan 1
10 Pull Ups
Naihanchin
10 Push Ups
Too San
15 Sit Ups
Giin
10 Push Ups
Empi
10 Box Jumps
Seisan
15 Squats
Konku
Weapons
10 Push Ups (Holding Bo in hands)
Bo 1 & Bo 2
10 Push Ups (Holding Bo in hands)
Self Defense
15 Kettle Bell Swings (1pood)
1st Set
15 Kettle Bell Swings (1pood)
2nd Set
15 Kettle Bell Swings (1pood)
3rd Set
15 Kettle Bell Swings (1pood)
4th Set
15 Kettle Bell Swings (1pood)
5th Set
15 Kettle Bell Swings (1pood)
6th Set
by Gene Crawford | Mar 29, 2016
Day2 of mini-camp
Warmed up with ~8 minutes stretching and Rom + active stretching
Kata:
Taigo 1, 2, 3
Pinan 1
Too San
Naihanchin
Giin
Empi
Saisan
Konku
Bo 1 & 2
Jump Rope
Tabata (:20 on, :10 off) for 16 rounds
by Gene Crawford | Mar 28, 2016
Day 1 of mini-camp
Warmed up with ~5 minutes stretching and Rom + active stretching
Kata:
Taigo 1, 2, 3
Pinan 1
Too San
Naihanchin
Giin
Empi
Saisan
Konku
Helped my friend do some recording.
by Gene Crawford | Mar 24, 2016
Did a long session of ROM + Warmup + Recovery
Kata:
Taigo 1
Taigo 3
Pinan 1
Too San
Naihanchin
Giin
Empi
Bo 1 & 2
Bag work:
~10 minutes
Jump Rope
~10 minutes tabata
