Grunt, groan, grrrowlllll

Saturday

Taught 2 kids class and mucked about with em. Little ones are super dopey and endearing. The slightly older pre pubescent ones are starting to look like serious capoeiristas. My body told me today is a good day to take it easy

Friday
Demo at Taylors. The boys did a great job with some simple choroegraphy that was rehearsed many times over the week. Had a few hiccups like music turning off halfway and people missed some moves, my solo was a little mistimed as it was done to canned music but overall good show! Bantus Capoeira Axe

Followed it with a destructive power workout

Deadlifts
5 sets x 5 reps x 100 kg (including bar)

Inc Bench
1 set x 5 reps x 60kg
2 sets x 5 reps x 57.5kg
1 set x 4 reps x 57.5kg
1 set x 4 reps x 55kg
1 set x 2 reps x 55kg

Pull Ups
4 sets x 5 reps x free
1 set x 5 reps x 2 pcs assisted

Thursday
Hard rehearsals at Taylors for show for about 30 minutes, threw in a few 3/4 paced solo routines to grease up the old moves

Class at WMAC did the obligatory warm, stretch, basics and circuit drills

Wednesday
Did some flip flopping at park with Woei. 30 minutes warm and jump around. Stayed off the back and shoulder as it was still tight from Monday destruction. Finished off with some nice 1 minutes blitzes 4 regional games, 2 benguela and a final angola game. Looking to put more variety and change of direction in my fast standup rotado game, more fintas and more malandragem even during fast paced games

Intensive endurance workout

Alternate dumbell raise
5 sets x 8 reps ea x 40 lbs ea

Single arm row
5 sets x 8 reps ea x 45 lbs ea

Lunges
5 sets x 8 reps ea x 45 lbs ea

Tuesday
Quite relax today, coached Coelho at Celeb for a quick weight session. Did some minimal stretching. Took academy class from Rafa. Basically a rest day