YOU COULD LEARN A LOT FROM A DUMMY: CABAL FANG MARTIAL ARTS TRAINING INVOLUTION #117

Heavy bag power punching. Set timer for 10 minutes and work your combination of choice, applying the Dempsey falling step. Suggestion: Lead Jab, Rear Cross, Lead Hook. Sink into that Lead Jab. Then, when throwing your Rear Cross, get your rear heel off the ground and really bite into the ground with the ball of that foot as your lead foot creeps out a jot more. Then surge in on the bag and uncork the Lead Hook — “slam the door” with max power as you straighten your knees a tad and pop up after the two previous falling step punches. Rules 1 through 3 are (1) move in, (2) move in, and (3) move in.
Work your dummy. Get out your dummy, pick a throw or clinch technique, and work it for 10 minutes. I prefer either Seoi Nagi or Duck-Unders (which I always finish with a takedown — either a back ride to the mat or a knee breaker to put him on his back). 10 minutes is enough if you don’t muck around. If you don't have a dummy, make one, or use a big athletic bag filled with towels, sheets, etc.
Complete a this month’s constitutional. Leg Lifts (50), Jumping Jacks (100), Push-ups, Hop/Clap (25), Crunch’n’Punch (50), Help-ups (50) (if solo substitute Steam Engines), Burpees (25), Jump Squats, Split (50).