Sat and Sun

Sat
WOD
5 rounds or 4 reps double 16kg
Push Up-Swing-Press-Squat-Snatch

12 min bike
45 min LIII self defenses

KM
Striking progression
Bar Arm Choke from Rear.

Sun.
20 min Yoga P90x

Friday Weapon Train

GREAT!!
Gun, Stick, Knife (multi when Aarons got there)

Defender has eyes closed
Attacker 6 feet away
Attacker drops coin, on sound attacks, defender opens eyes OODA
---or--
Defender OODA on any touch

Each person goes 5 times
then 15 of any named exercise

WOD and KM women1

WOD
Five Rounds
50 ft lunge with 25# overhead
21 Burpees

Bag striking

KM W1
Ground position
Getting up
Stances
Palm Heel
Groin Kick
Forward and Down Hammerfist
First half of choke from front 2 hand pluck

Daytona 500

Had the most awesome time with our best friends at the Daytona 500. Great seats, fantastic 2 nights in St Augustine. Perfect weather. Unbelievably great experience. Missed my dad being with me but having my wife there was sooooo cool.

WOD back
30 45# overhead squats

Friday Fun

5-3-1 6 month week 2
three major lifts

First 4 Black Belt Gun with David

Wed WOD

5 rounds
5 deadlifts
5 cleans
5 push press
5 front squats
55-65-75-75-95

3 rounds
25 punch bar rotations
10 GHD set ups
10 GHD back extensions

20 Min bike

24 min in zone 3
avg 127
Peak 161
473 cal
23 recovery

WOD and KM advanced

WOD
Played in LI class. Elbows and punches

KM Advanced
LI 60% technique focus
LI eyes closed going by feel
LI 100%

Reflexive training
Reflexive defense against front kick
Reflexive defense against high round kick
Outside #1 (defense against straight right hands down thumb out)

Combine all 3

Monday Bas

10 Rounds of Bas with Childress. Tough!!

Avg HR 164
Peak 183 PR (calculated is 185)
Cal 472
162-122 40 recovery

Sunday Fun and Shooting

WOD
20 min EZ kettlebell
20 min Resistance Band

CWP
Did qualifing shooting for CWP. Very happy with shooting. Only 1 in 50 out in 8 ring. Shooting at 7 10 12 15 yards.

SatWOD and KM Open

WOD
Level III inside and outside defenses against straight punches

KM Open
Knees
Front and Round kicks from ground
Choke from Rear
Chops

Stick

Good Stick Defense Training with David
All stick-overhead, baseball ball, live dead side, knee

Then dressed in gear and went at it. Good

Lesson Learned--ALWAYS DO OVERHEAD Defense!. Always close distance!!

Km advanced student

Aarons taught an awesome class.
Groin kick-knee-elbow-throw to grond- knee on neck and back arm up close-caviliar

Kicks from ground and get up with handcuffs on--

Hell yea

WOD/KM1/KM2

WOD
AMRAP in 20
5 handstand pushups
7 toes to bar
10 16kg squat clean (from floor 5 each arm)

50 anchor bar rotations
50 punches with anchor bar
50 rope slams

KM1
All three people teams
Knees while held with belt
All hammerfists
Choke from side with activities

KM2
Wrestle from Mount, guard, and back with Pad striking in between
Stabbing defense against up kick
**three people teams**
Bearhug arms free
Bearhug arms caught
Bearhug arms free--punching and side hammer
Bearhug arms caught--groin and front kick
Finisher--come through side door-grabbed in bearhug while fighting off two pad holders with kicks and strikes. At opportunity break out of bearhug

PM

Program Min 16kg 12m
plus
Program Min with Resistance Bands 12m

Saturday Workout

WOD
45 min with Childress
Called combo with improvised finisher for 1 min each.
4 Cardio sessions spread after


KM Open
Progressions
Knee
Groin Kick
Round Kick
Side Kick

House of cards for last 15 min of class
Kicks--face cards was hammerfist--ace was burpees

Scenario training

Cold rainy misty night. In street clothes doing robbery as getting in and out of car. Good training!!! Learned.....

DISTANCE IS CRITICAL!!
Movement is slower
Angles are always not quite on

Tue and Wed Wod KMW5

Tue
20 TGU

Wed WOD
15 95# Thruster
15 25# Weighted Pull Ups
21 70# Thruster
21 10# Weighted PUll Ups
36 45# Thruster
36 Pullups

15min Bike

KM Women 5
Ground and Pound on Pads
Stomp
Choke from Ground
Bar Arm choke from Ground