0750~0815 组弓架靶 warm-up
0820~0850 自由练习
0855~0955 12 rounds
0955~1005 break
1005~1035 fast shooting
1035~1105 break
1105~1125 3000m in 18mins
1130~1150 conditioning drills
conditioning_drills ()
{
push-up (20);
side push-up (45);
prone bridge (60);
sit-up (20);
press (20);
clean (20);
Around-the-head (10);
tatami-moving (2);
}
我先试试看 徒弟们或其他人 有兴趣可跟
不过我会照计划练 有跟不上的就先休息或进下阶段
只有break时 我会去对几位新生去教学或看动作
将来会应需求调整