SUNDAY

AM

Pushups AMRAP 55 reps

1 hr Filipino martial arts

AFTERNOON

3.5 hrs Filipino martial arts

MONDAY

AM

Pushups AMRAP 65 reps

AFTERNOON

1a. 2CB Swipe 10 @15,15,25,25
1b. CB Inside Mill 5ea @15,15,25,25
1c. CB Outside Mill 5ea @15,15,25,25

2a. Military Press 6 @95,105,115,125
2b. Pull-up 4×8

TUESDAY

AM

Pushups AMRAP 67 reps

AFTERNOON

1.5 hrs Filipino martial arts

PM

2.5 hrs Filipino martial arts

WEDNESDAY

AM

Pushups AMRAP 69 reps

1 hr Filipino martial arts

AFTERNOON

1 hr hike

1 hr Filipino martial arts

PM

1 hr Filipino martial arts

THURSDAY

AM

Pushups AMRAP 50 reps

1a. 2CB Swipe 2×10 @15, 3×10 @25, 2×8 @35
1b. CB Inside Mill 3x10ea @25

AFTERNOON

1a. Squat 5 @135,185,205
1b. DB Bench 3×10 @50
1c. T-Bar Row 3×10 @90

FRIDAY

AM

Pushups AMRAP 61 reps

PM

1 hr Filipino martial arts

SATURDAY

AFTERNOON

1.5 hrs active rest

 

 

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Jul 20, 2017 at 7:52am PDT

This is how I like to kill mosquitoes that sneak into the house ?
•
All jokes aside, if you hang a piece of paper up, you have yourself some fun target practice.
•
As you get better, use smaller pieces of paper.
•
If that also becomes too easy, place a fan on light speed in the back or open a window to use the breeze and create a moving target.

(The following is taken from Wikipedia)

Sibat is the Filipino word for spear, used as a weapon or tool by natives of the Philippines. The term is used in Tagalog and Kinaray-a. It also called bangkaw, sumbling or palupad in the islands of Visayas and Mindanao.

Sibat are typically made with rattan, bamboo, bahi or other hardwood, either with a sharpened tip or a head made from metal. These heads may either be single-edged, double-edged or barbed. Styles vary according to function and origin. For example, a sibat designed for fishing may not be the same as those used for hunting wild game such as boar.

According to Kalis Ilustrisimo archivist Romeo Macapagal, in Kapampangan, it is known as tandos or tandus and a fishing harpoon with 3 or more prongs is a salapang in both Tagalog and Kapampangan.

According to Filipino martial arts researcher & author Celestino Macachor, a shorter version of the Visayan bangkaw in Cebu is the sapang, around 38 inches in length and a thrusting weapon, and a budiak or bodjak is a Moro weapon that is about the same length as the bangkaw, but heavier.

In the Mountain Province of Luzon, the Igorot people have different versions of them such as the fan′-kao and kay-yan′, and the fal-fĕg′ war spear of the Bontoc people.

The sibat/bangkaw is widely used in Arnis systems such as San Miguel Eskrima, Modern Arnis, Kombatan, Inayan Eskrima and Pekiti-Tirsia Kali.

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Jul 17, 2017 at 8:26am PDT

One of the most challenging things about practicing FMA and working out is finding a way to fit everything in.

It’s even more difficult when you’re an instructor and personal trainer since most of your time is spent teaching students and/or training clients.

So I constantly have to find ways of maximizing my time as best as I can, making sure I get my workouts in and my own FMA training in, without over-training AND spending too much time on either.

Yes I do love FMA and I do love fitness, but I do have a life outside of it- friends, family, significant other, etc.

One of the things I’ve recently started doing has been incorporating FMA drills/techniques into my workouts. Either as a warm-up, active rest, or finisher.

In this video is a basic twirling drill I like to use as a warm-up to my workout. It helps with my shoulder, elbow, and wrist mobility. It helps elevate my heart rate. And it’s a way I can get some solo eskrima practice in.

This drill can be progressed in many ways- adding footwork, adding other twirling combinations, increasing speed, etc. Sky’s the limit.

SUNDAY

AM

1. .32 mi 50 lbs Ruck walk (various carries)

2. 3o min basketball

3. 2 min tree hang

4. Tree hang with foot pinch 5 reps

5. Rock to rock jumps

6. .32 mi 50 lbs Ruck walk (various carries)

AFTERNOON

2.5 hrs Filipino martial arts

MONDAY

AM

1. Balancing split squat walks

2. 1 hr Basketball

TUESDAY

AFTERNOON

1a. 2CB Swipe 3x10ea @25
1b. CB Inside Mill 3x10ea @25

2. Push Press 4×5 @95,115,125,135

3. Deadlift 4×3 @255,275,295,315

4. Chin-up 4×5

PM

2.5 hrs Filipino martial arts

1 hr HEMA class

WEDNESDAY

AM

1a. Bench Press 5 @135,155,175,185
1b. T-Bar Row 5 @90,115,135,170

2a. DB Incline Bench 3×10 @60
2b. DB Decline Row 3×10 @70

3a. Alt DB Curl 3x10ea @30
3b. Rope Pushdown 3×10 @60

PM

1 hr Filipino martial arts

THURSDAY

AFTERNOON

1. 1 mi barefoot walk

2. Low crawling

3. Tree climb/Tree hang

4. Balancing split squat walk

5. 1 mi walk

FRIDAY

AM

1 hr Bowling

SATURDAY

AM

1. 6″ P-Barz Plank Push-Ups 5×8

2. 12″ P-Barz Plank Jump to Dip 5×8

3. 6″ P-Barz Battle Ram 5×8

4. 12″ P-Barz Tuck Hold 4x15s

5. 6″ P-Barz Mountain Climber 5×8

AFTERNOON

2 hrs Archery