Lesson Plans Monday, November 12, 2012 (Veteran's Day observed)

John Whitman
November 12, 2012


During warm up, teach "sit up/stand up" abs -- partner holds behind knees while you sit up, then stand up (partner may need to pull back a little to help)
Straight Punches
Elbow #1
Combo: Left/Right/Right Elbow
Round Kick
Drill: 10 Left/Right/Right Elbow
10 push ups
10 Round Kicks (5 each side)
10 "sit up/stand up" abs
2 or 3 rounds (instructor's decision; we normally do 3), then switch.
See which team can finish first. This is a hard workout!
Headlock from Behind

Review: Front Kick Vertical Target, Round Kick, Knees
Dumbbell Thrusters: with the dumbbells on shoulders, sit into FULL squat, then drive up to an overhead press. (If you don't have dumbbells, just work on squats, or replace with burpees)
Drill: Front Kick Vertical Target/Round Kick/Knee with right leg x 5
Front Kick Vertical Target/Round Kick/Knee with left leg x 5
15 thrusters
3 rounds
when done, wait for rest of your group, then switch with your partner; second group starts together.
Bearhug Front Arms Free
Bearhug Behind Arms Free
Drill: eyes closed, either bearhug

Team Conditioning Drill:
10 burpees
10 Left/Right/Right Elbow
10 burpees
10 Front Kick Vertical Target (5 each leg)
10 burpees
10 Round Kicks (5 each leg)
x 3 rounds
Switch with partner immediately; see which group can finish first
Body shots -- tow the line; gloves on, body shots only; after 30 seconds, shift down to the next person
Sparring - light sparring, hands and feet

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