Systema Class Notes – Tuesday, 29 Jan 2013

Theme for this cycle: Moving and Striking with a Weapon
Area of Focus: Review/Validation

Class Objective(s):

  1. We’re going to run through what we’ve covered and review anything anyone would like

Breathing Exercises:

  1. 20 push-ups
  2. 20 squats
  3. 20 leg-lifts

Joint Mobility Exercises:

  1. Figure-8 push-ups and elliptical pushups (5 ea).
  2. Side lunges – back and forth

Work Specific Strengthening Exercises:

  1. Up against the wall – fist walking up and down people
  2. “Meat tenderizer” – in the middle of a group, everyone hitting


  1. Partners – punching up and down the mat – front and back
  2. Pushing – with fists – back and forth – regaining form each time
  3. Pushing – with fists – back and forth – waving the incoming punch/push and giving it back
  4. Pushing – waving it off – punching and drawing your knife
  5. Pushing – waving it off – drawing the knife and then punching
  6. Attacker stabs at you – move – strike – strike/disarm
  7. You get attacked – draw a knife – as you’re counterattacking, your attacker is going to work on disarming you

Self Defense Applications:

  1. We did a caterpillar line – free-form attacks


  1. More review on Wednesday/Thursday
  2. What do we still need to review

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