I had the DOMS from hell yesterday (despite the Tiger Balm) so again I used the time to get in some kung fu skills work.
I set aside some time to work on footwork. I found it a wee bit tricky as I don't have the right sort of space in the house. Suppose it's good practice though for 'real life'.
Bow and arrow stance, glide step forward left and right - 10 each
Bow and arrow stance, glide step backward left and right - 10 each
Bow and arrow stance, drag step forward left and right - 10 each
Bow and arrow stance, drag step backward left and right - 10 each
Bow and arrow stance, open step left and right - 5 each
Bow and arrow stance, closed step left and right - 5 each
False leg stance, left and right - 10 each
Unicorn step, left and right - 5 each
Rear palm strike left and right - 20 each
Front palm strike left and right - 20 each
Rear cannon punch left and right - 20 each
Front cannon punch left and right - 20 each
Side strike left and right - 20 each
Thread palm defence left and right - 20 each
Brush palm defence left and right - 20 each
Inner defence left and right - 20 each
My quads felt ok after this, so after a short break I broke out the kettlebells for:
Double press
8kg x 10
Overhead squats
8kg x 5 each side
Swings
20kg x 10
16kg x 10
12kg x 15
8kg x 20
Single arm presses
20kg x 1
16kg x 5
12kg x 10
8kg x 15
A very light session with the kbs!