Karate helping to deal with a heart condition:
Karate fighting, Cardiovascular workout, confidence, rebuilding stamina, fun, self defence, over 50s but not only, over 50, is it too late, exercise, nerd, okinawa karate, shorin ryu, full contact karate, heart, aging
I have a penchant for trying to learn kata and forms both for mental
stimulation. I started to try to work out Ho Chien Wat out of curiosity,
as I thought it was a beautiful form with definite elements of sharp
contrast. In doing so, I found that I was learning something that
was both potentially good for breathing and, for me, good for exercise if
performed as close as I can in the manner I originally viewed.
Where I am with the latter version of the form now is shown below.
Ho Chien Wat to the Best of my Ability
What I did find in the early stages though, was that although I studied
the form many times and wrote down as much details as I could from what I had
viewed (Anatomy of a Form: Ho Chien Wat), translating
that into a decent approximation of the form. Then I got a chat from my
friend PJ Broomy about doing one of our occasional chats/training
sessions. I had an idea that trying to explain it to someone else from a
similar background would help me work things out, so I asked PJ if I could show
him what I was up to.
The below videos were made after the video session and can be contrasted
with those of the earlier blog. As to how it worked, I broke the
form down into the three elements: Salutation, Mid-Section (repetition) and
Final Sequence. Then I showed PJ the movements to each part slowly. The mid-section,
was not as long as it looks here, as I just did the RHS then LHS progression
once.
Ho Chien Wat salutation
Ho Chien Wat middle section
Ho Chien Wat final sequence
Showing and trying to explain what I was doing I found helped my own
understanding of the movements involved, and feedback received, helped me to do
some fine tuning. I spent four or five days taking on board the
better understood version, and finally felt comfortable in using the form in
the same manner I use Tensho, for slow, deep breathing connected to the
movements.
Ho Chien Wat slow
Given that I sometimes don't have a lot of room to practice in, I had
also worked out a static version of Tensho, for specifically just relaxation
and clearing the mind. I have now developed a version incorporating Ho
Chien Wat with a part of Tensho. As this requires more focus to perform
than Tensho on its own, I find that this is even better for clearing the
mind. the exercise itself is shown below.
Static Slow Breathing exercise
With more confidence, I found I wanted to use Ho Chien wat more often as
exercise, and with that came the quicker articulation of the form as shown in
the first video. I make no claim to understand the form as a tool for
fighting, that I acknowledge would take years of work. However, as a tool
for deep breathing, mindfulness and exercise, I believe that there are clear
benefits to the form, for me at least.
Hope you enjoyed reading.
Thank you to Russ Smith and PJ Broomy for their support and input.
I'm currently undertaking an online course in Cognitive Behavioural Therapy to help me unravel the Gordian knot described in "Suicidal thoughts". Part of this is to practice three sets of techniques each day to help with mindfulness and relaxation. Basically you have:
Awareness, going through each part of your body in turn to explore what you can feel
Tensioning, tensing and relaxing muscles to help relieve tension
Breathing, feeling each breath to bring you into the now and focus on the present
This reminds me of a lot of the techniques I have learnt through Karate, such as the relaxation and cardio slow kata learnt with Robey Jenkins, the tensioning in Sanchin from PJ Broomy and the breathing learnt from Noah Legel, in Tensho.
As a result, and due to my need to get back into deliberately practice every day, I decided to see whether I could combine the two. So I perform Naihanchi Shodan, Sanchin and Tensho in sequence. Naihanchi, I perform slowly, paying attention to how my body moves and feels. Sanchin, I am currently experimenting with tensioning on 1 rep in 2 and 1 rep in three for the whole body and relaxing in between. In Tensho, it is a case of using the breathing much as is done in Mokuso, to empty the mind and come into the present.
The two videos shown are from the last couple of days, one with the 1 in 2 Sanchin, the other with the 1 in 3 Sanchin. Very much a work in progress, but ironic that I chose without thinking the three kata labelled as fundamental kata to Karate by Miyagi Chojun. I didn't even think about that until it was pointed out by PJ Broomy.
During the long period of training at home due Covid, karate has been one of my few positive outlets, and kata one of my first go-tos in times of stress, for exercise, relaxation and as mental stimulation. Now things are looking to settle down, I thought it worthwhile to reflect on how far I have come in my use of kata as a part of my life.
Shorin Ryu kata
In March 2020, I knew one kata fully of my Shorin Ryu style, and had started to learn another. Naihanchi Shodan was the main kata and was allowed to practice Naihanchi Nidan. As a result of working online with Robey Jenkins, I had learned to use kata for cardio, and as a result of working online with Noah Legel, I had learned to use kata for breathing exercise. All the Kata shown here are done in the manner associated of my working with these two excelent teachers.
As a result of having the opportunity to work with PJ Broomy online, I was introduced to the Bu Kai style. After the formal lessons originally arranged for my dojo, I have had the pleasure of working with PJ one to one on many occasions. He kindly demonstated a number of kata to me, including the opening kata of his style, along with a number of others.
Bu Kai kata
I've always had an enquiring mind, so I think it was natural for me to look at other kata to learn as a form of mental stimulation during these Covid-ridden times. A documentary of Jesse Enkamp's, the "Karate Nerd in China" inspired me to want to learn the form of Seisan, which PJ kindly showed me, plus another Sanchin based kata, Sanseru.
Goju Kai/Ryu kata
Few of the kata here will ever be perfected for fighting purposes, but for the purposes I am using them for as denonstrated, they work perfectly well. They are:
Naihanchi Shodan (core Shorin Ryu, graded since Covid)* Naihanchi Nidan (core Shorin Ryu, formally learning)* Naihanchi Sandan (core Shorin Ryu, allowed to practice) Pinan Shodan (allowed to follow in lessons)
Thank you to Alison and Ben Slack, Robey Jenkins, Noah Legel and Paul Broomhall for all their help and inspiration, also Les Bubka who showed me how to use slow kata for relaxaion. Plus any of you who are kind enough to read.
The month of November, going into December you could say has been a testing one. Work has been manic, having had to work the last two weekends and again this weekend, I have managed to train at least once a week, but sometimes that has been it in some weeks, apart from short snatches of kata or drills here or there.
Naihanchi Drills 0511
It has been somewhat challenging at home too, with the ups and down of mood and tension that goes with four people being at home all the time. The separation needed doesn't always materialise and things can be magnified many times over as a result, but we have to keep on going.
Naihanchi after the lesson 0711
That said, I did manage to fit in a lesson with PJ Broomy at the start of November, and led to something a little different later on. From my own dojo's perspective, we have been concentrating mainly on kata, the Naihanchi pad drills and fundamentals, mostly online due to the lockdown (all online for me of course).
More Naihanchi, drills and kata 1411
One of the signs that I, and fellow students of a similar grade, are making progress is that we have now started to be shown Naihanchi Sandan and perform it in lessons. At the start of the Covid-19 crisis, my only kata to perform was Naihanchi Shodan, but zoom lessons have by their solo nature for practice have included kata as a strong element of our lessons.
Kata and Naihanch drills 1911
Our Sensei also keep asking us to provide performance videos of our kata, so that they can check on progress individually. This has resulted in a good amount of feedback, which I like to think has gone a long way towards the progress. Along with lots of practice of course.
2111 Lesson Part 1
One of the lessons we did, I videoed my part for the whole session, as a sample record of what we are doing and guess what, it was fundamentals plus the Naihanchi drills. The good thing about this is that it allows me compare what I do now against what I was doing when I started ☺☺☺
2111 Lesson Part 2
The good thing about that, is I got to realise the improvements I have made over time. They are only small ones on a day to day basis, but over two or more years they mount up to quite a lot of progress. As always though, there is still room for improvement. That's an attitude I always want to keep, as nothing I do will ever be perfect.
2211 Lesson Part 3
Sometimes, when work is demanding and home life is problematic, an escape is needed. Karate easily provided that during the summer months, with space in the garden to train and get away from all the other issues for a while, but then comes autumn and winter. The weather isn't so clement and night draws in.
2111 Part 4
The first victim was kobudo, as space indoors even during the daytime, doesn't allow for the use of bo and nunchaku, the weapons taught primarily in our dojo. Them the number of lessons I could attend dropped off, due to me having to work my full and sometimes extended hours, to meet project requirements and catch up on basics. Due to family needs, the space available later in the day is far less than the earlier hours.
2111 Part 5
I found myself drifting back towards online life and gaming, which before karate had always been my release. But it is nowhere near as mentally challenging or gives the self discipline and physical outlet I need to cope physically with my medical needs or mentally, to combat the current circumstances. Fortunately a friend had inadvertently offered a lifeline.
2111 Kata after the lesson
When the "Karate Nerd in China" came out in December / January, I was an avid viewer, and the series piqued my interest in the "oldest kata" in karate, Seisan. My lesson with PJ Broomy at the start of the month had me frustrated, because I couldn't join in directly with the kata part. They do Tekki Shodan, but not as a part of their core, but they do Seisan.
Seisan, first part
PJ kindly shared a video of him doing the kata, with detail, so I set myself a challenge: To learn it. I did this with a twofold purpose, it could be used as a breathing kata to add on to Tensho, that I already practice, and to know I kata I could do if I do another online lesson with PJ's dojo. The history also fascinates me, so I think it will be the source of two further blogs: Nerd meets Practice and then a pure Nerd blog, in truth the first one is part way there. That's another challenge, the mental stimulus.
2811 Kata cool down
So now I'm back to training more and today is the last weekend scheduled I have to do project work, so there is light at the end of at least two tunnels (the other is more personal, so not for here). I have even gone back to the tai cho kata form of Naihanchi Shodan, inspired by Robey Jenkins, and added Noah Legel's Tensho to the mix for cardio and relaxation.
2911 kata - Naihanchi Shodan and Nidan, Tensho
So my motto has to be "Never give up, never give in" and I want to say thank you to my son Brendan, and my Sensei Ben and Alison for the source of determination and perseverance, and my online mentors, Robey Jenkins, Noah Legel and PJ Broomy, for the direction in how to adapt what I do ☺☺☺☺ Also, a big thank you to all of my extended dojo family (Hanshi Nohara, Senseis Craig, Darren and Graham, Elsha, Jack, Sam and all) for giving me the reason to continue 🙏🙏🙏.
3011 Rotating the strike
0211
Early morning lesson with PJ Broomy Following along with a regular dojo class
0511
Kata, Kihon Gata Naihainchi pad drills #1-3
0212 Early Morning kata
0711
Kata Kihon Gata Naihanchi pad drills #1-2
1211
Fundamentals
Punches, receiving techniques, kicks, shuto, hisa-geri, uke Kihon gata, combinations Kata and performance
1411
Kick, punch called combinations, turns and combinations Naihanchi drills 1 and 2 padwork Kata
2111
Fundamentals, punches, receiving techniques. kicks, etc. Naihanchi drill #1, elements and drill Kata
0312 Kata Tai Chi Style
2811
Jamie Clubb lesson, sprawls, spear take downs, going to ground, knee control, breaking grasps, going to the back, etc.
3011
Kata Rotation and elbow strikes, round the clock moving the nearest foot and round the clock with back foot as the pivot Naihanchi drills
0312
Kata The four basic kicks, turning ushiro geri on an uke, mai gei and mawashi geri in self defence Naihanchi drill one with variations, including turning to get sight of a second attacker and being taken to ground on the knee strike and recovery.
The last few weeks have been even more demanding from a work perspective. I haven't trained as often as I would like, but when I have there have been some interesting sessions. Perhaps the strangest was at 01:00 hours on a Saturday morning over Zoom with Sensei Tuari Dawson and the Cairns Dojo, at the invite of Sensei PJ Broomy. 😀
2408 - Compass point work
The lesson was in kobudo, and I needed to do it outdoors due to the lack of space inside, when wielding a bo or nunchaku. I did a bit of a warm up on my own, but then the lesson started. It was to cover a lot more than I expect as it turned out to be an introduction to bo, tonfa, nunchaku and sai. 😀
2908 - Before the Lesson
We learn bo and nunchaku in my doji, but not tonfa and sai. Not at my level anyway, so learning something new is always a fun challenge. Tonfa I just had to watch, as I don't have any, but was able to borrow my son's sai (onlysmaller ones) to have a go it that. It started to rain part way through, so trying to learn in the rain whilst keeping my tablet dry was a challenge on it's own 😀
2908 - Bo, tonfa, nunchaku and sai
Fortunately I was able to move back inside for the sai part of the lesson, which is just as well, as handling sai proved to be tricky enough as it was, without adding to it by trying to handle slippery weapons in the rain! All in all though, was a fun lesson, with an excellent Sensei. 😀😀 Plus I still managed it fit in my regular Saturday training in both karate and bo.
2908 - Working the compass again
Even on days where I miss training due to work, I still try to fit something in later on, and one of the predominant themes at the moment are the 10 kihon gata. I can finally remember all 10, though not in random order as yet 😀 However, that spinning hook kick in gata number 9 just isn't there yet.
3108 - An Evening workout
I think from my own dojo, the best lesson for me was one where they taught combinations of knee strikes, and elbow strikes. My limited abilities make the use of knees very attractive, as well as being effective. What was the clincher for me though was the realisation that the whole range of kicking techniques we use include knee strikes. 😀😀
0509
At close range, a mawashi geri is of no use, but if you do a roundhouse knee and they move away, it turns immediately into a mawashi geri. Similary a straight knee can be turmed into a mai geri, and I guess something like a ushiro geri could be a knee to the side followed by a kick behind. Similar extensions can also be applied to elbow strikes, a downward elbow can be extended into a hammer fist, a crashing elbow can be extended into a back fist, and so on.
0809
The brain also needs to be fed, and after the lesson in knees and elbows, I had the privilege of attending a zoom lecture by Patrick McCarthy, but more of that in another blog. The important thing is the variety and mental stimulus it brings. In times of uncertainy, an anchor point for anybody can be something such as karate. The routine of training being maintained is a conforting one, however if all it contains is endless repetition of the same things trhen the end result cam be couner productive.
1009
For me, the lockdown has given many challenges, but the constant of having more opportunities to train, and the regular nature of the framework, has been a constant about which I have been able to build a routine to cope with both my physical and mental health issues However, having done this for over five months now, if there wan't any variety the value would have been greatly reduced.
1209
As well as doing the routine training, it has been necessary for me to go outside the box as well as rely on the lesson, but I think anyone who wants to progress in any direction has to do this anyway. I have been lucky in that my Sensei, Ben and Alison Slack, always try to work something in over a period of time that we haven't done in the same way before, or expand on what we have done before.
Also, if people wanted to (and I did), they have offered the opportunity to work with different instructors as well, via Zoom. I have had the incredible luck to be able to train with Brian Bates, PJ Broomy, Les Bubka, Don Came, Jamie Clubb, Chris Hanson and Sensei Nohara, and though PJ train with Senei Tuari Dawson. I have taken part of a "lockdown" pub quiz with my dojo, hosted by Iain Abernethy and attended lectures by Andreas Quast and Patrick McCarthy, so what can I say?
To cope with massive uncertainty, a strong routine is a massive plus in being able to be able to cope. But to to be of any value, the routine has to have a degree of variety built in, and preferably with the opportunity to develop things further for the students if they wish. I am glad to say that my Sensei offer all of that, and on a personal level have been so supportive I can never thank them enough
2408
Kata, all 10 kihon gata
2908
Sensei Tuari Dawson
Kobudo - Bo, Tonfa, Nunchaku and Sai - introduction and drills
Regular lesson
Teisho and escape practice Step back Zenkutsu dachi with hooking receives (FH) - upper tudan uke, tudan uke, gidan uke, to receive same sided stirke and open up the back. Working in the after.
Kata, pad work. - Face slap (to ear cup). head to chest clasp, shoulder barge, head but, elbow. Then wall trap drill. Slide to side, groin slaps, head control, turn into Zebkutsu dachi to drive head into wall, then hammerfirst or downard elbow strikes to finish.
Bo,
First 6 kihon gata, followed by short run through of what each person remembers from Shushi no kon
3008
Jamie Clubb
Discipline - including cued padwork, with one and two attackers
0509
Kata
Quadrant drill
Pad work - gross motor skills, hammerfist, teisho, elbow, knee, turning takedown
Nunchaku
Kihon gata, including one legged stance
1009
Fundamentals
Kihon gata
Pad work
Teisho, hammer fist, elbow, knee, step through, turning throw (back leg move across, front leg pull back)
Its been a while now since my last blog and so much has been going on, it's been kind of hard to keep track. I've kept my usual notes on the lessons, done a few videos but that was about it, not been writing anything else down as too much else is going on.
0907 Slow kata and press ups after lesson
In the end I suppose all I can do is try to summarise. Working from home can be both a blessing and a curse. early in the lockdown it was a blessing, as it allowed me the flexibility to train three times a week for the first time ever. Later in the lockdown it has become a bit of a millstone, as there has been so much work going on to get ready for offices re-opening that it has overflowed at times into home life and time. On balance though, I still believe it to have been good for me, as it allowed me to keep working full time even though I have had to shield. Now comes the uncertainty of when I will be asked to go back to the office, and how that will be done when travelling on public transport will become a major issue for me.
1107 Tensho to go
On the family level, the lockdown has put a strain on all concerned. I think even the best of families would have been pushed to all stay in the same house 24x7 for four months. I had some mental health issues going into the lockdown and I think it is fair to say that all of us have suffered with various issues over this period. My biggest mistake I think was trying to deal with my issues in isolation from other things that have been going on, and that added somewhat to the tensions we have all geen suffering from. In recent weeks, though things have eased somewhat as we are all talking to one another and are trying to work things through.
1107 No Lesson so Fundamentals
On the karate front, I still use my karate to help both my phyiscal and metnal health. Even my wife gave it a go for a few lessons, before deciding it wasn't quite for her just now. I think the different ways me and our son approach karate and try to show things didn't help, at times that can get confusing for a complete beginner, I'm still a novice myself of course. There is still a lot of variety in the lessons, but it's obvious that many are chomping at the bit to get back in the dojo. That cxan't happen for me anytime soon, so the online lessons will still continue for some time to come, even when the dojo does re-open.
1407 Compass elbow drill practice and Naihanchi
Work and family issues have limited training over the last month or so down to one or two times a week on average, but during this time have at least had the opportunity to train with PJ Broomy again. This time both me and my son took part, and managed to get some partnered drill work in, another great lesson, thank you PJ.
1507 Kicks, take downs and kata
For my own part, when I have had no lessons, I've been trying mostly to do forms for exercise and practice fundamentals and kata as a more formal kind of practice, rather than working on aide memoires from lessons. Usually we would have gone over the material over the course of a couple of lessons and some of the ideas would have stuck, but the sporadic nature of my attendance has mean this hasn't always happened, so made the aide memoire style of working much more difficult to do.
1507 Open handed Naihanchi and Tensho
Until I have to go back to the office full time, I am aiming to train at least two times a week if at all possible, so as not to have to knock off the ring rust again. Will have to see how things go.
Lessons 0907 Fundamentals Kata - Naihanchi Shodan and Nidan, technical performances 1607 Kata, single move and performance, Naihanchi Shodan Speed combinations Jab, reverse punch, hook, upper cut, knee, then three variations to follow: Drag down, stamp Encircle waist with arm, turn away, hip throw. Step through after knee, leg sweep and reverse punch to ground Last 5 kihon gata -
Rokudan
Ashi uke, jab, cross, Mawashi Geri
Nanadan
Mae Geri (land in front) right jab, back kick
Hachidan
Mae Geri (land in front), back kick, reverse punch
Kyudan
Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, spinning kick
Judan
Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, hisa geri
An Australian lesson
1907 - lesson with PJ
Advanced stuff comes from understanding the basics correctly. We did 3 levels of tzuki. Looked at wrist alignment. The importance of breathing. Considered the workings of the modern and primitive brain under stress. We did a combo Gedan barai (arm clear), yoko uraken (which includes the empi uchi) and a gyaku tzuki to change the relationship and facilitate a rudimentary nage waza. Followed this up kote waza (kansetsu waza) to stop conflict immediately.
2007 Kihon and kata
2307 Forms and kata
2307 Kata then Naihanchi Sandan drills
Double grab, trap and forearm smash into neck while turning body away and to the side (zenkutsu)Step in front of attacker into zenkutsu for taiotoshi (body drop throw)
trap grabbing hands, forearm strike into neck while turning body away and to side (zenkutsu), elbow, backfist, knee
block / trap hook with one hand, taisho, push past head, circle under arm to lock elbow with other, secure second arm and free up original blocking hand to strike.
2307 Kata peformance
Warm down form and kata 2507
2507 Summary of today's lesson: Kata, escaping from headlock (elbow, slap, hammerfist, followed by knee then escape). Stepping to one side to evade, then attacking. Emphasis on moving back foot across the using an appropriate technique) Bo was first 4 kihons plus walk through of Shushi no kon.
0608 Kata practice and questions. I got the one about the opening of Naihanchi Nidan and answered with it being a counter to a bear hug, sink and open up the shoulders and arms to break the hug. Worked on a short drill from one of the Pinans, as pad work. Intercept punch (symbolised by pad hand), ear slap then head control, front leg knee strike, then front hand goes under the arm, back hand controls the head. Pivot on front black, back leg moving away to effect a throw.
This last week or so has been extremely hectic from a work point of view, and unfortunately Monday lessons seem to have been mostly lost as a result. However, there have been a few plusses. Getting to practice some Motobu Choki drills was one, but the biggest was definitely getting to train with my friend PJ Broomy from Australia online twice in a week ☺☺☺☺
Relaxation kata - June 29
On Wednesday last we had a one on one session in the morning UK time and covered some interesting stuff (lesson details and video here also). Not only was the practical material, but some interesting discussion too, for me at least ☺☺☺☺☺☺ The different mechanism for punching that his style uses is interesting, along with the simple and direct methods of takedown. These are a lot easier to remember for me than those of Funokoshi Gishin, however those techniques also include transitions afterwards that add to the direct techniques shown by PJ.
Fundamentals plus kata - June 30
So in my thing of these techniques as two parts, the direct part that should work and then the transition you can do if it doesn't. Sandwiched in between the two lessons with PJ (he was one of two guest Sensei at our Saturday lesson), was our regular Thursday lesson where we went back to basics with kihon gata, and punches and responses. Fundamental techniques always need working on ☺☺☺
Australia calling - 1st July
The Saturday lesson was extra special, Sensei Ben featured getting up from the ground with cover, and the first of the Motobu Choki drills I had missed in a previous lesson. This drill was so direct, it was easy to remember and see how it could be effective. Love it. ☺
After the lesson - 2nd July
For PJ's part of the lesson, we went through the ukes I had practiced earlier in the week with him, plus the sequence of five ukes and the three take downs featuring palm strike,chudan uke and gidan barai respectively. All simple techniques, but that is what should make the combination work more effective, as they are also easier to remember than more complex combinations. ☺☺☺☺
5 blocks in sequence - 3rd July
Brian Bates' section of the lesson focused on four ditrctional elbow strikes, with and without pads. Brian's emthusiasm and encouragement is superb and communicates well, even online. We also did 30 minutes of bo basics. All in all, a brilliant lesson ☺. Thank you all 🙏
Lesson - 4th July
I missed the Monday lesson again due to work, but tried to make up a little bit by practicing a four directional mawashi empi drill and having a go at the first three of Motobu Choki's Kumite drills over the next couple of days. Hopefully, we will get back to some kind of normal soon.
Kata after the lesson - 4th July
Kata - 5th July
Press ups, Mawashi Empi, Naihanchi - 6th July
Motobu Choki drills, Naihanchi - 7th July
0107
PJ Broomy session
Punches + retracted punch (short retraction after delivery of punch). Discussed atifa, technique for transferring power into opponents body (result of retracted punch)
Receiving techniques + different gidan ukes
Combining sequence of the 5 ukes
Comparison of gidan uke (as opposed to gidan barai) to Pinan Shiko dachi step through with elbows on hips
Comparison of transitioning for example in Naihanchi on double block. PJ style hand going upwards goes on inside so that descending hand can pull.
Practical application of yoi - discussed muchini, stickiness
Three throws
Pull with front hand to hip, step forward and strike to chin / throat with advancing hand
Pull with front hat to hip, step forward with chudan uke as hammerfirst
Strong front arm gidan barai (uke) as sweep to block strike and spin them to expose the back
Comparison with Techniques illustrated in one of Funokoshi Gichin's books, and demonstrated by my Sensei, which require rotation after the technique
0207
Kata
Kihon kata
Jab and response
Back hand and response
Front hand hook and response
Response sequence
1) jab - sway to back hand side, back hand block, front hand simultanious strike to just behind the elbow
2) backhand punch, small step to side with front leg. Head moves to front foot side, front hand pushes across, back hand straight punch to solar plexus
3) front hand hook, step forward, front hand blocks with jodan uke, backhand upper cut.
0407
Ben
Going down and getting up with cover
Motobu drill, open hand fighting stance, step forward R leg, hand trap (L Hand) and cover (R Arm), drop right elbow into ribs and push away
PJ
Ukes individual and combining sequence of the 5 ukes (Jodan uke, Chudan uke, Soto uke, Gidan barai, Gidan uke) Three throws
Pull with front hand to hip, step forward and strike to chin / throat with advancing hand
Pull with front hat to hip, step forward with chudan uke as hammerfirst
Strong front arm gidan barai (uke) as sweep to block strike and spin them to expose the back
Brian
Mawashi Empi style drill Left leg forward, set forward right leg rising elbow (R) (12h), turn to 6h Mawashi Empi (L), 3h dropping elbow (R), 9h hammer down elbow (L). Then with pads - need to remember footwork. Free striking to pads with elbows, several strikes them get away. Defensive, cover, crash, technique then get away. Bo lesson Kihon gata
