DAY 320 & 321: Pendulum kick

I was too busy for the past few days and I only realised that I have forgotten to blog.

Anyways, went for Muay Thai session on Monday and we did a lot of pendulum kicks. The inner side of my left leg was aching the next day!

Start Warm up: jumping jacks, running on the spot, tuck jumps, burpees
Stretching
20 push ups, 5 clap push up, 15 squats, 10 tuck jumps
Teaching Part 1: Partner jabs, defender parries.

Each missed parry is punished with 5 tuck jumps

 

Part 2: Jab, pendulum kick to inner thigh

Attacker is to  ensure that he swings his arm when the kick is performed to  produce max power

 

Part 3: Jab, pendulum kick to inner thigh, pendulum kick to mid-section

 

Part 4: Jab, pendulum kick to inner thigh, pendulum kick to mid-section, cross, right roundhouse, right push kick, defend against partner’s pendulum kick to inner thigh by turning leg inwards, cross to body, upper cut, cross, knee, knee to solar plexus

 

Practice Combination:  Jab, pendulum kick to inner thigh, pendulum kick to mid-section, cross, right roundhouse, right push kick, defend against partner’s pendulum kick to inner thigh by turning leg inwards, cross to body, upper cut, cross, knee, knee to solar plexus

 

After each round:  left hook, right cross X50, right roundhouse X10, pendulum kick to mid-section X10

 

3 Rounds

 

Conditioning 100 jack knives

On Tuesday, I stayed at home and did some lifting. I wanted to go for a run today as I am gaining weight. Unfortunately work ended too late and I don’t have the time to do so.

  Reps Sets Exercise Weight
1 10 5 Barbell shoulder press 35kg
2 10 5 Bent over row 37kg
3 10 5 Pull ups  
4 10 5 Side lateral raise 6kg
5 10 5  Push ups
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