Here’s a solo martial arts gut check.
Put on wrist weights (8 oz min) and leave then on for the duration of the workout.
Russian Squats – 100
Get-ups – 50
Prisoner Squats – 100
Forward Neck Bridge – 90 secs
Backward Neck Bridge – 90 secs
Staggered Push-ups – 50
Side Lunges – 100
Pikes – 50
Shadowboxing with kicks, slips, and pops – 7 x 3:00/1:00
I just finished in 56 minutes. Let me know how you feel when you’re done.
Combo Breakdown (Set timer for 15 mins. Pick a combination and practice it slowly for a couple of minutes until it starts to get more fluid. Speed up gradually. Spend the last five minutes letting it fly as quickly as possible, as many times as you can until the timer beeps. My combo was as follows: Outside slip, inside slip, LH, RU, LJ, Spin Rev. Hook Kick); Hill Climb (Go to the steepest hill you can find and get up to the top and back down again as fast as you can using whatever means you desire. If running, make it at least 1/2 mile each way, if walking, hiking or biking at least 1 mile).
This is my eBook “The Calisthenics Codex” which is pre-ordering so hard that it’s sitting at #2 at Barnes & Noble. You know you want it…
And by the way, you have only 3 days left to pre-order my new book The Calisthenics Codex for 1/2 price. On June 1st the price doubles to $4.99. Links below.
Click here to pre-order at Barnes & Noble
Click here to pre-order on iTunes/iBooks
About “The Calisthenics Codex” by Robert Mitchell Jr.:
Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.
People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.
What are you waiting for?
Dumbbells (6×15 of Two-handed Bench Press, Ripcords, and Goblet Squats); Kicks (500 AFAYC)
“Eternity is that dimension of here and now which thinking and time cuts out. This is it.” #Campbell #quotes
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There are films and there are movies. When you imagine the possibility that a cinematic production might deeply touch or even change someone’s life, you probably think of a great film, a self-important, artsy-fartsy kind of film.
But in this case it was an action flick.
I hate to hear the term “serious art.” It implies that some art is not serious, that it is inherently lesser. We don’t know what is in the artist’s heart, and even if we did, what difference does that make?
Art is art. That black light Jimi Hendrix poster you got on eBay and tacked to your ceiling may be your personal Sistine Chapel.
I’m not saying that all art is equal in terms of the depth of symbolism, the skill required, the time investment, and the various metrics. All I’m saying is that I/we shouldn’t be so ready to look down our noses at stuff.
First let’s get to today’s Cabal Fang WOD. Hike and Cane (or secondary weapon) Practice: Hike away from home with 30% body weight pack for 1 mile minimum (a local park or abandoned lot is a nice destination). Leaving your pack on, stop and drill with your practice weapon for 10 mins — all strikes, all angles, both hands, etc. Hike back and you’re done.
What’s this about a last chance deal you ask? Time’s running out to pre-order The Calisthenics Codex for $2.50. Price doubles June 1st.
Click here to pre-order at Barnes & Noble
Click here to pre-order on iTunes/iBooks
About “The Calisthenics Codex” by Robert Mitchell Jr.:
Centuries old and still going strong, calisthenics remain the most effective and efficient way to get in shape and stay that way. Whether you are a beginner just starting out, a dedicated weekday or weekend warrior craving variety, or a hardcore athlete looking for a fresh perspective or a new challenge, “The Calisthenics Codex” has something for you.
Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.
People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.
What are you waiting for?
PTDICE Pyramid: Full Pyramid to 8 of Wide Push-ups, Leg Lifts, Zombie Squats.
Update 7/18/19: My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity. Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.
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Original post:
This is us drilling ground defense at The Order of Seven Hills. In this drill, one man is the aggressor. The defender’s objective is to submit the aggressor or escape, while the aggressor’s job is to submit the defender or at least prevent escape.
Striking is at about 50% power, but wrestling is just shy of 100%.
Working on tarps over hard ground instead of on mats is miserable, but at least it keeps you from getting too comfy on the bottom (if you think mat burn sucks, try tarp burn).
Next time we’re going to do the same drill with weapons.
“I don’t distinguish between magic and art.” #AlanMoore #quotes
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Click here to download my eBooks from Smashwords.com in multiple formats, or visit these links to get them at Amazon, Barnes & Noble, Kobo, and Books2Read.com
I teach free of charge through Heritage Arts , a 501(c)(3) educational charity offering free or donation-only classes related to martial arts, fitness, outdoor skills, and spiritual development. Distance learning programs available. Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Rough ‘n’ Tumble? It’s mind-body-spirit form of American Rough ‘n’ Tumble, which began as a manner of no-holds-barred fighting in the Southern Virginia backcountry during the Colonial Era and has since grown, evolved, and adapted to the realities of modern self-defense. An amalgam of the varying techniques brought to America by colonists from all over the world, blended with the fighting methods of the over 900 distinct indigenous tribes, American Rough ‘n’ Tumble is perhaps the world’s most fearsome martial art.
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Robert Mitchell Jr. 