Order your DVD here!

Saturday, April 30, 2011

Saturday WOD and KM

WOD
Jackie
100 SDHP 45#
50 Thruster 45#
30 Pull Ups

Squat work

KM
3 min knee competition
Elbows 2-6-7 to pad
Worm Wrestling
Choke from Front against Wall
Multi attacker
Blind
Against differing objects in studio

Bas

10 Rounds of Bas on the bag.

Thursday, April 28, 2011

5-3-1

5-3-1
Still Wk 1 of Month 6

Worked with Will only on Squats so far. I still need practice. Had to drop 10# on DL, just did not feel safe. 24kg kb for presses. Lots of stretching

Wednesday, April 27, 2011

Tabata Something Else/L1/LII

4Tabata Rounds
No Rest

Pull Ups
Push Ups
Sit Ups
Squats

LI
Basics with Leagh and Adam for David

LII
4 people
1m random pad strike/1m 360/1.25 min defense
Inside defense against left with counter
Inside defense against right with 2 counters
Outside defense #1 against straight
Outside defense #2 against straight
Verbally diffusing social violence with sumo on call

Monday, April 25, 2011

Easter Sunday

10 Rep Snatch test. 16kg. 4:14
Lawn Mow Wod

Saturday, April 23, 2011

Fri and Sat Easter special

Friday
5000 meter row

Saturday
Squats the right way
5 x 5 x 145 box
5 x 5 glute ham
Stetches

KM Open
Stations exercise and combative
28 stations 1:05 per station

Thursday, April 21, 2011

Krav Fight Gone Bad

Childress and I
Three rounds each
1:10 rounds 1m rest

Called Arm Exercises
Called Leg Exercise
Hand Arm striking (front side rear)
Kick/knee striking (front side rear
Weapon (gun stick knife)
Self defense (standing chokes etc, strike defending, ground)

Tuesday, April 19, 2011

Will 1 and KMA

Will-Squat
Forefinger on ring, thumb around squeezing-keeps arm and shoulders tigh
Squat up out of rack-head up-one step back
BIG breath in belly-stick belly out. Toes up-knees out-ass back-balls in water-lean forward more-keep arch in back-look up--drive chest up-push feet out pull hips forward

Use Boxes to practice getting ass back
Use band below knees to press out knees

Stretches and support
Hamstrings-band on foot-knee straight, pull up, relax then on head, then on neck then arms back and push heel up- hold 30
Hip Flexors--Runners stretch-hip forward-hand up then back
Quads-same as above except toe on chair

Glut Ham raise, short bench, bend over head down, glutes and ham pull up--

KM1--ground work and kicks

KM Advanced
Mat run combination
Fighting to side back then strike
Standing guilitene
Three attackers three possible attacks. One good guy on bus and bar, must make good decisions and then articulate

Monday, April 18, 2011

Aerobic day

Training with Will tomorrow so took it easy

40m of aerobic
bike, row, stepper
33 m in zone 3
avg 132
peak 151
cal 585
recovery 31

Sunday, April 17, 2011

Sunday WOD

Kettlebell
Ladder 1-2-3-4-5
Push up--swing--press--squat--snatch
Mow Yard
Ladder 5-4-3-2-1
Swing-Press-snatch-push up

Saturday, April 16, 2011

Sat WOD and KM Open

WOD
Lynne
5 rounds
Max Bench Press 155 (9 7 6 7 4)
Max Pull Ups (11 9 8 7 5)

KM Open
Elbow 3 and 4
Quick punch, hammer, and groin kick to use with shuttle runs
Stomps
Ground and pound emphasis on looking around
Bearhug from Rear arms Free
Fighting with hands in bear hug (multiattacker)
Fighting with Groin Kicks in bear hug (multiattacker)

Note. Girl completely lost big toe nail. (Bearhug from Rear arms Free) While in bear hug being moved her nail appearently dug into her partners acheles, thus ripping nail up and completely off. Saved nail and gave it to her with instructions to call Dr. to see if reinstall possible. Also gave water and fruit juice. Also bandaged and offered to drive her home or follow to mothers house 2 min away (she refused). She looked fine when left although limping for sure. Notified Matt ASAP to inform what happened

Friday with Childress

Did Rory Drills
G1-G2-G3
D3-D1-D2

When doing Sumo against bigger. Stay tight and low and compact. Lift and Move

Wed Workout

5-3-1 M6 Wk 1
(Staying here until I train with Will)

Tuesday, April 12, 2011

Tuesday KM Advanced

KM Advanced
Targeting Drill
Bull in ring drill
Bobbing and getting to back
Forward roll knife pick up
Headlock choke from ground
Drill worked it with three people

Took Daves class as a WOD

Monday

R Band WOD
50 Strikes
Straights
Elbows
Knees
Front Kick

Saturday, April 9, 2011

Big Saturday and Seminar

WOD fight gone bad
Three rounds
Wall ball
Bag strikes
Push Press 45#
Knees to bag
Sit up elbows

Class KM Open
Getting up
Front Kick from ground
Soft break fall Front
Break fall roll punch
Break fall roll knee on belly
Break fall roll knee on belly escape

Choke from Rear with PUll

PAR Seminar
All Gun Defenses.
Good
On Gun from Guard make sure to cup and keep turned out!!

Friday, April 8, 2011

Thur and Friday WOD

Slow Fran
21-15-9
Thruster 45-55-65
Pull up (broke into thirds)

Friday with Childress
5 2.5 min rounds with 1 min rest
1 of called strike
2 of called strike
3 of called strike
Round 4 Defenses Hand to hand
Round 5 Weapon Defense

Lung Capacity is SUCKING right now. Probably half sick cough from Cali that everyone has and half from not training hard for 2 weeks. Slow road back