DAY 346 & 347: Muay Thai elbows/ light swim

Monday

Start Warm up: jumping jacks, running on the spot, tuck jumps, burpees
Stretching
Shadow box
20 push up, 5 clap push ups, 20 squats, 5 tuck jumps, 40 crunches, 10 jack knives
Teaching 1.      Jab then step in jab, ensuring the 2nd jab passes through the partner till the elbow joint. This teaches the correct distance for throwing an elbow strike.

2.      Jab, vertical elbow. Ensure elbow hits partner’s chin and pushes his head upwards.

3.      Slow elbows: vertical elbow(left/right), horizontal elbow (left/right), cutting elbow (left/right). Make contact with partner’s face slowly to get a feel of how it feels like when the hit connects.

Practice 1st round

Combination: Jab, long left hook,  right roundhouse, cross, tab block against jab, left shin block, jab, step in vertical elbow, right horizontal elbow, left horizontal elbow, right vertical elbow

Conditioning:  [50 jab cross, shin block followed by roundhouse X10 ] X2

2nd and 3rd round

Combination: Jab, long left hook,  right roundhouse, cross, tab block against jab, left shin block, jab, step in vertical elbow, right knee, left vertical elbow, right horizontal elbow, right cutting elbow

Conditioning:  [50 jab cross, shin block followed by roundhouse X10 ] X2, after each round

Practice technique Shadowboxing, elbows only 3min

Tuesday

Went for a very light swim with Daniel. Only swam for 10 laps. It has been a while since I last swam.

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