Krav Maga open (teaching) & WOD

WOD sandbag
Bear Hug Squat 3x10
Clean 3x10
Push Press 3x8
Snatch 3x8
Windmill 3x10
Shouldering 3x10

3x1 32kg presses each arm (missed one on left)

Class
20 20
Gun cupping and control 20 (normal, height change, distance change)
Some hand combative (shove r, random target, l r Elbow)
Kick combos
Front Side knee stack
Front Back pivot stack
Frong side back (three pad holders)

Krav Maga LII (teach)

Everybody at fights, four of us in class. We all played with gun defenses and did 48min of Krav Fitness class.

Oh yea and surviving the stomach virus. Prisca, not so much. Bless her good Lord!!

ROP (full)

Rite of Passage (full on)

5 ladders 5 rungs 16kg C&P
5 pullups after each ladder
3 min rest between sets.

5 min of swings max effort 125 total

Made er up (PR)

21-15-9
Knees to Elbows
Bar dips
Hot potatoes 16kg (still working on these)
Swings

Clean and Jerk
135
135
135
145
150 (PR)

Dead Lifts

Taking it easy on shoulder after yesterday.

5x5 Deadlifts 185#
20 min yoga

I know DL's are light lightweight. I am in dire need of some hands on technique training.

Jen and Family back to Cali

Goodbyes suck. Jen and family trucked back to Cali this AM after a year here. Yea she has to live her own live and all that suff. Yesterday I had best day ever with Charlie-it is like we discovered each other. I swear he just started saying Pa-Paw and getting to the point of being a functional playmate, and there he goes in the Budget truck. Note to self--It ain't about me. Godspeed little family. "Prayers and kiss for a safe trip"

Training Speak-abbreviations

Some folks have asked about the cryptic postings. Maybe this helps

kb---kettlebell
C&P----clean and press
VWC---Viking warrior conditioning from the book of the same name. A VO2Max protocol
15s/15s----15 seconds of work followed by 15 seconds of rest
TGU---Turkish Get Up
MP---Military press (pressing without the clean)
16kg-----whatever kilogram
WOD---workout of the day
10x5---ten sets of five reps
2 Ladders 3 rungs---do something 1 rep then 2 reps then 3 reps. Do it twice
AMRAP--as many rounds as possible
ETK---Enter the kettlebell book
PM---Program Minimum protocol out of ETK
ROP---Rite of passage protocol out of ETK
ROM---Range of motion

Post a comment if anything you see on posts that are not on here.

KM open (teaching) and Wod

WOD
45 min of Krav Maga combinations or defenses with David
45/s each--no rest. Good workout
100 16kg kb snatches
Raked yard
**shoulder wasted now--tomorrow leg, core, or push**

KM Open
Worked off Seattle subway assault
Ground position
Getting Up
Stomp
Being on back feeling rain of punches
Blocking punches from ground
Avoiding punches and getting up while dizzy
Bump
Trapping techniques
Roll
Put it all together-some pairs doing awesome with natural techniques coming out!

Heavy and Gun

Me and Irv

6 rounds

3 muscle ups (jump as little as possible)
3 left C&P 24kg
3 right C&P 24kg
20 gun from front redirect and control. (mostly cupping)

Krav Womens1.1 and light WOD

Sore from workout yesterday. 100 pull ups kipping style which I haven't done in a while. Abs, lats, shoulders.

WOD (light)
20 swings-20 squats-20swings-20mountain climbers-20 swings-10 burpees-20 swings-20sit ups-20 swings-2 laps
2x5 l and R snatches

6 rounds
30s l snatch
30s rest
30s r snatch
30s rest

Women's (great class about 20 girls-strong)
Groin Kick
Hammerfist forward and down
drill
Palm heel strike
First half of Choke from front 2 hand pluck

Krav Maga L1 and WOD

VERY Pissed about BP!!!!
10x10 pull ups
10x10 push ups
15 min. Max Heart rate 170

Worked reaction time punches, and clinch work with high cardio
Choke from rear

Heavy Kettlebell Day

All using 24kg. Full recover between all sets >=3 min

10 TGU (5 each side)
( a 24kg bell over your head is great incentive to not fail )

50 Suitcase Lifts (25 each side)

4x3 Military press

4x5 Dead Hang Pullups

Krav Maga Open (teaching)

Two Tabata rounds
Front kick variations
Reflexive defense against Front Kick
Bear Hug from Front arms caught no space

Thanks Russell for your help. You are a assistant instructor in my book

Post Snow Workout

Three inches of Snow...WHAT??
Viking Warrior 40 rounds 15s/15s Snatch
Tabata sledghammer strikes
Two additional Tabata rounds with Russell--bodyweight and striking

Cardio--snowball fights, building snow people, chasing kids and yelling "get your hood on....keep your gloves on etc etc.

Fight Gone Bad Like

Irv and I

Round 1-Sandbag 50lb
Zercher Squat
Shouldering
Snatch
Push Press
Shoulder Lunges

Round 2-KB 16kg
Swings
L arm mil press
R arm mil press
L arm snatch
R arm snatch

Round 3- Striking 30s/30s
L-R-Bob-Right
L and R elbows
Groin Kick (alternating legs)
Round Kicks
Knees

Krav Maga L1 class

Scott P as guest

360 and inside defenses
Sit back to back...up and defend one strike or stab

Left-Right forward knee
Left-Right switch left forward knee

Lay on belly find pad holder, either of above

Slow L-R sprawl-roll-up Fast and hard L-R

Sandbag day

Bear Hug Squat 3x10
Clean 3x10
Push Press 3x8
Snatch 3x8
Windmill 3x10 (kb 16kg)
Shouldering 3x10

Heavy Ladder

4 Ladders 3 rungs 24kg

L Military Press
R Military Press
Dead Hang pull up

Active Rest-various bag kicks and mowing

Body needing a week of recovery. Been hitting it hard since week before test and it is beginning to show. Shoulder, Elbow, especially knee-little dings just not getting better

Super Sunday WOD

Used 20kg today
12 min
30s/30s swings

10 TGU each side

Ab Ripper from P90x
(Hurt my back more than worked abs)

Krav Maga L1 (teaching)

Straights
Hammerfist to side
Groin Kick

Core work getting ready for sitting defenses
straights from knees
straights from sit up position
Side hammer from chair
straights from chair (front and side)
Groin kick from chair

Choke from Side
Choke from Side from chair

KB WOD

7 Rounds
Long Form
Double 16kgs
Four swings-four C&P-4 snatches-4 squats

Last night
Heavy day
Worked up to 3 singles each side 32kg press
Couple of 135 Cleans with Will's instruction

Mahli's big week

Two Front teeth GONE!!!

TWO nights in a row, stayed in her bed ALL NIGHT.

Good steps toward her independence.
Bad juju for my dependence. : (

WOD Kelly

Three Rounds

Run 400M
20 Jump Box
20 Wall Ball

Time 15:47
We'll call this one "Knee agony". Really sad running

Krav Maga LI (teach)

Fill in for LI

Straight Punches
Advancing straight punches
360 defense progressions
Inside defense progressions

WtCF Stacker

16kg kb stacker

30s swing
30s rest
30s swing 30s squat
30s rest
30s swing 30s squat 30s pushup
30 rest
30s swing 30s squat 30s pushup 30s slingshot
30 rest
30s swing 30s squat 30s pushup 30s slingshot 30s (each hand) military press

Trained Irv on hot potatoes and ground up snatches

Lunch WOD

Using 95lb barbell

30 Clean and Jerk
30 Deadlifts
30 Military Presses

Elbow is tweeked for sure. Hyperextended I am guessing from chops or one arm
swings Saturday.