19/07/2022:
Strength and conditioning:
Depth jump + broad jump:
4 reps x 4 sets
Explosive landmine press:
10kg x 5/arm
15kg x 5/arm x 3
Power snatch + hang snatch + overhead squat:
30kg x 2
40kg x 1
50kg x 1
55kg x 1
60kg x 1 x 3
DB Bulgarian split squat:
32kg x 8/leg x 3
Chin-up:
BW x 6
+12kg x 5
+20kg x 3 x 3
+12kg x 4
21-15-9 reps of:
24kg kettlebell swing
Inverted rows
Push-ups
Muay Thai:
Advanced class tonight. Warmed up and then started with practicing a few different set-ups for a spin back elbow. From there, a very lengthy combination on the pads involving a couple of different spin elbows integrated into it. Jab, check left kick, cross, left kick, padholder leans back, when you miss with the left kick land a spinning right elbow instead, spin back, right elbow, right knee, padholder does right kick, catch, cross, elbow thigh, drop leg and spin left elbow, spin back, cross, right kick 2 times. From there, a couple more slightly more sensible combinations from a 1-2-slip, and then a round of pads from in the clinch position. Finished the session with 5 sets of 10 right kicks, 5 sets of 10 left kicks, a 40-second set of alternating right and left kicks, 100 knees on the bag, 50 sit-ups, and 50 push-ups. Feeling frustrated with our class structures at the moment as we have guys coming up to fight. We need less fancy stuff and lengthy combinations and more just basic reactionary drills, basic techniques and set-ups, and normal-ass pad rounds. Fighters need basic shit to push them through- these classes aren't going to teach people to fight. I'll be teaching sparring class tomorrow though, so at least I know I'll be making them do the things I want from them.