Be Like Water

[Morgan Woods]

Goal: Flow & Crash. Fast & Loose. Be like water.
Current state: Flows like mud. Neither fast nor loose. Need to work out the kinks.

Strength Practice:
1) 24kg KB Deadlifts 5x5
2) Hip Hinge Patterning 5x5
3) Hardstyle plank 5x10s

Mobility Practice:
1) Flexible Steel's Frog Series
- Stages 1-4
- 1 cycle
2) 16kg KB Arm Bar 2x5
3) Calf Stretch 1 min 30 sec

Practical Hung Kyun Practice:
1) Morning Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 Sets
c) Horse Stance Training - 14 breaths
d) Chinese Pushups - 28 reps
e) Chinese Squats - 28 Reps

2) Evening Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 sets
c) Horse Stance Training - 14 breaths
d) Footwork - 4 minutes ( 2 each direction)
e) The Art of Crawling - 5 minutes

 

[Morgan Woods]

Practical Hung Kyun Practice:
1) Morning Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 Sets
c) Horse Stance Training - 11 breaths
d) Chinese Pushups - 28 reps
e) Chinese Squats - 28 Reps

2) Evening Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 sets
c) Horse Stance Training - 11 breaths
d) Footwork - 4 minutes ( 2 each direction)
e) The Art of Crawling - 5 minutes

 

[Morgan Woods]

Practical Hung Kyun Practice:
1) Morning Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 Sets
c) Horse Stance Training - 11 breaths
d) Chinese Pushups - 28 reps
e) Chinese Squats - 28 Reps

Busy day today. Day off tomorrow (probably)

 

[Morgan Woods]

Practical Hung Kyun Practice:
1) Morning Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 Sets
c) Horse Stance Training - 13 breaths
d) Chinese Pushups - 28 reps
e) Chinese Squats - 28 Reps

2) Evening Session
a) Both Hands Lift the Sky - 6 minutes
b) 3 Main Stances - 3 sets
c) Horse Stance Training - 13 breaths
d) Footwork
e) Shadow Boxing Techniques: 30x each punch 3-5 sets
f) The Art of Crawling - 5 minutes

Mobility Practice:
1) Flexible Steel's Frog Series
- Stages 1-4
- 3 cycles
2) 16kg KB Arm Bar 3x5
3) Calf Stretch 1 min 30 sec


Notes: Have to put KB DL/swings on the back burner. I have a hamstring injury -- not bad, just overstretched a few weeks back and it's getting better. It's asymptomatic aside from the day after reintroducing DLs, and is still very mild but that's enough for me to know to wait longer.


@Pavel Macek How would you suggest incorporating GGP into PHK Intro Program Maximum? I'm thinking the sun salutations would make a great way to introduce conditioning that isn't really present here. Plus thoracic bridges could replace the arm bars and the extra work could make the isolated calf stretch redundant?