Winter just won't quit

April 14

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean, Squat, Press x 5/Clean, Squat, Press x 3/Clean, Squat, Press x 2) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Sprint WarmUp
Bag Work: :30 work, :30 shadow recovery for 30 minutes


April 15

And it's winter again. Seriously, this is a little late in the season for snow and ice.

Strength Training:

StrongFirst Mobility Drills
BodyWork Circuit: OneArm One Leg Push Up (assisted with Plyo Band) x 5 l/r; Pistol x 5 l/r; Pull Up x 5. Ladder down: 4, 3, 2, 1.
Ab Work: Hanging Leg Raise x 10; Windshield Wipers x 10; Front Levers x 5
 Skipping: 15 minutes

Skill Training:

Sprint Warm Up
Sparring: 8 rounds
Shadowbox: 2 rounds

April 16

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean, Squat x 5, Press /Clean, Squat x 3, Press /Clean, Squat x 2, Press) x 5 with 20 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Sprint WarmUp
Pad Work: 4 x 4 minutes rounds, :30 rest

April 17

Strength Training:

StrongFirst Mobility Drills
Bodywork Sets: One Arm One Leg Push with Plyo band Assist, 3 x 5 left and right; Pistols, 3 x 5 left and right; L-Sit Pulls Ups, 3 x 10
Ab Work: Decline Sit Ups with Alternating Elbow x 50


Skill Training:

Sprint WarmUp
Bagwork: partner drills

April 18

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean x 5, Squat, Press /Clean x 3, Squat, Press /Clean x 2, Squa, Press) x 5 with 22 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Easy Run Warm Up: My son and Forest are with me at work today, so 15 minutes on treadmill with Forest. People love to see the dog running on the treadmill:)
Bagwork, Thai Style: 30 minutes no break, concentrating on particular technique each 1 minute interval

The boy and the dog aren't used to this early rising, so after running around like lunatics for a bit, they were both ready for a nap while I worked.

I realized that I have really only been writing about training, with some son and dog thrown in. Not too much about diet. I've been very consistent since ending the juice fast. I'm primarily eating raw vegan, with some occasional cooked food (rice, occasional soup or sautéed vegetable dish on a cold day). It's really making me feel very healthy, energetic and strong. Most mornings breakfast after training is a smoothie. A typical choice would be spinach, kale or watercress; beet or carrot; ginger; banana; chia seeds and/or maca; often some pineapple; and Sun Warrior Raw Vegan Protein Powder. Lunch and dinner are usually lots of greens with hommos, avocado or guacamole; olives or olive pate. It's pretty damn tasty.

April 19

Not just muay thai training happened at Five Points today; some high-level dog aggression training going on, too. They did great, with some serious distractions!

Strength Training:

Easy run with Forest to WarmUp
Kettlebell Complex: Snatch/Windmill x 20 left/right with 18 kg bell; x 15 left/right with 20 kg bell; x 10 left/right with 24 kg bell; x 5 left/right with 28 kg bell
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Bagwork: :30 work/:30 shadowbox for 30 minutes

Had two visitors in class today from Kyokushin Israel Organization. I've taught several seminars for them in Tel Aviv and the students are all great people. Several of them have made a point to come by and train when they are in New York; today it was Offer and Doron.

I'll be back in Tel Aviv this July for another seminar -- I really enjoy working with this group. The head of the organization, Ronen Katz, has become a great friend and his family treats me like, well, family.

The afternoon was awesome, as my son and I headed to Forest Park so he could complete an assignment for science class. Fun school-work and a great day for riding, too.

April 20

Sunday, and Forest was ready for some running time after two days of being very good at Five Points. He's a very agile guy, and clearly enjoys leaping and running through, around, over and under obstacles in the woods. Nothing like a pit bull smile to brighten the day!

The New York International Auto Show is in town. We've gone every year since my son was 4 or 5, and this year was no different. That boy loves cars. And all the free swag and brochures the manufacturers give away.

Can't believe the difference in temp in just 5 days. The week started with snow and ice and ended with sun and green popping up all over the neighborhood and in the park. Crazy.