October Recap: Goju Ryu Okinawan Weapons Training Begins

GOJU RYU Okinawan Weapons Training Saturday October 30th

Bo, Sai & Tonfa Kobudo: 90 minutes

ACCESSORIES & MOBILITY Thursday October 28th

Stretch spine, legs, adductors, bicep tendons

Axle Good mornings:

30 kg x 10

60 kg x 5 x 10

Chest press machine (p/h): 

15 kg x 3 x 15

Tonfa Kata: 20 minutes

SQUAT PRESS DEADLIFT Tuesday October 19th

Stretch spine, legs, adductors, bicep tendons

Axle Squats:

10 kg x 10

50 kg x 10

90 kg x 5 x 10 TPR

Axle OHP:

40 kg x 3

50 kg x 5 x 10

Axle Romanian deadlifts: NA

MOBILITY & AGILITY Thursday October 14th

Pre-training

Kneeling hip flexor release: 2 p/side x 10 seconds

Plank on hands: x 2 x 30 seconds

Resisted hip flexion isometric: 2 p/leg x 10 seconds

Curl ups with adductor stretches: 2 x 10

Core and tendons

Axe-swings (l&r): 31.5 kg x 5 x 10

DB side raises (l&r): 10 kg x 5 x 10

Super-set w/DB curls (l&r): 10 kg x 5 x 10

Cardio

Tonfa Kata: 20 minutes

Assault bike: 5 mins @ +50 rpm