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From the 2nd Green list....
5x Siu Mui Fa Kune
5x Central Counter Attack
5x Reverse Crescent Attack
5x Kwa Sau Attack
5x Left Side Attack
5x Lung Jen Tho Geuk
Now I remember why I moved workouts to the evening. Where's my Gatorade?
New Student Orientation
- Square Horse (Sei Ping Ma)
- End Horse (Ding Ji Ma)
- Kwa Choy
- Sau Choy
- Poon Kiu
- Hiu Siu
New student has some wrestling background and strong CrossFit athlete.
- Leg Stretches (Hamstrings, Quads, Groin)
- 10 each, Push Ups, Squats, Hollow Rocks
10 each = 1 round
- Kettlebell Swings (0.7 pood)
- Push Ups
- Box Jumps (20")
This was a relatively short workout, but intense.
5 x 8 (45#bb, 95#, 115#, 135#, 155#)
Workout Set (95#)
10 power cleans & push press
9 power cleans & push press
8 clean & jerk
Opening Prayer & Salute
2x10 Da Bok/Sei Ping Ma to Ding Ji Ma (both sides)
3x10 Kwa Sau (both sides)
2x10 Poon Kiu
2x10 Hiu Siu
10x Cham Kius
Bend & loosen knees
Leg Stretches (both sides)
- Hamstrings & Groin (hi, mid, low, toes up, on ground)
- 5 each, Push ups (reg, wide, triangle, knuckles, wrists, fingers)
- 5 each, Sit ups (full crunch, hollow rock, soles together)
Punch & Kick
- 10s/10f Front Snap Kicks (front leg, back leg, switch and repeat)
- 10x Ng Lun Ma (to the 2nd leg)
- Up, Down
Meditation & Breathing exercise
Day 1 - New start to the 18 Buddha Hands or 18 Lohan Chi Kung Set.
Saturday - WOD
30 sit ups
10 each iron cross,hip thrust, scorpions.
Burgener warm-up for Cleans.
3 power cleans -2 front squats -1 split jerk
10 min to work up to your best set
then complete 5 reps for time. (7:25)
Friday Morning Workout
- Squat Clean (95#)
- Shoulder Press (95#)
5 rounds (95#) * M - 3 rounds
- Squat Clean
- Push Press
- Back Squat
- Push Press
2 rounds (95#)
- Incline Bench (as many as possible in 1 min)
- Pull Ups (as many as possible in 1 min)
(15/1 + 5 partial; 15/1 + 5 assisted)