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Conditioning (60 minutes)

• Warm-up stretches
• 10 cycles:  tables runs to box jumps
• 3 cycles:  pull-ups, chin-ups, crunches, reverse crunches, oblique crunches, air squats, 8-count bodybuilders
• Slide/curl/press, knuckle stands, weighted runs, two-foot alligators, wind sprints, one leg alternating curls
• Overhead carry runs, claw carries, yes/no/maybe’s, finger carries, one leg alternating reverse curls
• 5 warm-down laps

Training (90 minutes)

• Breakdown of second sequence of Bushi
  • Standard evolution:  slow form, flow, speed, power, speed and power, slow form
  • Variations:
    • Stepping back into a horse while inserting
    • Add neck shuto, optional ear grab
    • Add neck shuto, left hand shoulder hook, right hand peel off to neck break
    • Inserting under arm, elbow to sternum, rotate to unbalance, knee to face or leg
    • Inserting under arm, elbow to sternum, rotate to unbalance, hook head between knees to neck and arm break

Recent Readings/Re-readings:

• Martial Arts Instruction: Applying Educational Theory and Communication Techniques In the Dojo, Kane, Lawrence