CrossPIT 5/15/09

Pit Hawaiian Kempo

Chelsea Stations x3

1. Bag slams 6
2. Head Kicks 13
3. Punches 80
4. Box Jumps 15
5. Burpees 8
6. Pull Ups 12
7. Squats 20
8. Row 185 meters

THE PIT's Week 5/13/09

PIT Hawaiian Kempo

Day 3

Warm ups
Teach/drill striking techniques
Stations
Jump Rope

Level 1 & 2

• Jab
• Leg Kick

Level 3 & 4

• Jab to the body
• Strikes (from the bottom)

Pit-Jitsu

• Level 3 & 4 techniques
• Free Grappling

THE PIT's Week 5/11/09

Pit Hawaiian Kempo

Day 1

Laps, rolls, drops, shrimps, Glover sprawls
Tech/Drill Grappling tech.
Grapple
Medicine Ball drills

Level 1 & 2

• Guard
• Swim Drill (Pummel)

Level 3 & 4

• Double Leg Takedown
• Mount Escape (glover roll over)

UFC Camp

Muay Thai

Talk about eight weapons

• Hands
• Elbows
• Knees
• Feet

Elbow Drills: Muay Thai Plumb Clinch with elbows.

Whip Kick: Paddle drills back and fourth