A Marial Arts Legend – Great Grandmaster Al Novak

February 12, 2019

The martial arts world lost a legend on Sunday. Great grandmaster al novak was a good friend of grand master lee’s and has been to many of our east west events. Here is some information on his history. He was a tremendous influence on many students over the years and will be missed!

Grandmaster al novak with grand master lee at his 55th anniversary celebration in 2007 at the alamo school.

Great american great grandmaster

Bay area martial arts legend al novak dies


BOK FU FITNESS

Warm Up:

>2 times:

10 Pass through with staff

10 Samson Stretch

10 Roll Backs

10 Ninja Pistols (5 each leg)

1 form in your belt all out

Workout:

21-15-9

Push Up Rows

Back up to V Up

Chicken Lunges

Notes: 21 push up rows, 21 back up to v up, 21 chicken lunges. 15 of each, then 9 of each.

Warm Down:

5 minutes partner stretching