Mon and Tue

Mon WOD--45 min of pad hitting
KM 1---round kick-palm heel--headlock from side

Tue WOD--10 Round of Krav Bas
KM A--Choice combinations--360 with counter--Choke from front against wall
Scenario across dark parking lot to car--approached by 3 attackers

Note on Scenario--guys did a great job in that most would just turn and run given intuition of danger. (however one student stabbed a passerby out of fear and suspicion-not everyone should carry weapon) Interesting observing student dynamics-most were good at spotting blade, however, they knew blade was possibility in mix. Next time (with LIII only) introduce unexpected environment weapons and allow CWP holders to carry training gun as option

Sunday WOD

Three rounds
21 24kg swings
15 Push Ups
9 Pull Ups
600Meter Run

Gun and Knife practice

Great Saturday

WOD
Filthy 30 with 1 min of bike in between each round
Squat
Lunge
Pull Up
GHR
Bench
Bicep curl
Triceps
Pull over
Weighted Set UP
One more can't remember

KM O
Tabata rounds groin kicks and knees
Hook and combinations
Covering against hook and bobbing and weaving
Choke from behind stationary

Roller Derby.

Over to Micah's where everyone was playing worship music.

Tue and Wed Total(PR)

Tue
WOD
20 rep lifts

KMA
1 min striking rounds 10 rounds each
Knife
Icepick
Forward Slash
Upward stab

WED
WOD
Squat 225>>same as July
DL 255 (up 10)
If fucking shoulder wasn't screwed up-I would get 700 with a 225 bench.

KM Women 4

Monday Bas

10 rounds of Bas

Saturday Shooting FUN

Went to range and shot 100 using Combat Focus Shooting
Excellent system!!!!!! Love it and fits right in with efficiency model of empty hand and knife. Great discovery!!!
Really good success (until I got in trouble twice for rapid fire)

WOD
1/2 Murph
.5 mile run
50 pull ups
100 push ups
150 squats
.5 mile run

KM Open
Worked up to Bearhugs from Front
Small but good

Thursday with Firearm

WOD
Typical Thursday WOD--f***ing mow the yard listening to Eminem

Good Part
25 Draw-rack-present Dry combat practice with Glock

Two targets set up
Using Crossman
Draw>>Combat focus shooting>> 2 shots per target
Good practice in efficiency and consistancy

Wed WOD and KM3

WOD
5/3/1 M4 Wk1 Dl and Sq
Also did some light benching on shoulder 3x10 at 95# in addition to regular rotator cuff exercises. Not too bad but felt it this AM. Note to self--GO SLOW

KM W3
Chokes against wall (front and rear)

St Andrews and KM A

St Andrews
*day 2 of rotator cuff resistance band exercises
3 Nautilus circuits
5000m Row on C2

KM A
Kick Defenses and Kick sparring
LIII side chokes from ground

Monday

WOD

8 min elliptical (which is broke)
8 min row
8 min bike

Spent remainder of time doing rotator cuff rehab exercises with resistance bands.

Saturday Fun

3 Rounds

10 Squats 2 Prowler pushes
10 DL 10 GHD 25 set up elbows
10 75# Bench 10 each arm 40# row

KMO
All combatives to do with Bearhugs from Rear
Arms caught and Free.

Thurday normal

Normal Thursday Lawn Mowing WOD in hella heat while replacing fluids with adult beverages.

Wed

Crap I don't like Wod
40 curls and tri presses each arm
30 pullups
10 prowler trips
5 sled reel ins across gym
50 set ups with elbows
Practiced SPEAR drop steps

Worked about 30 min with Emma on striking and constant flow attacks

KMW
Womens #2 Typical plan

Big Tuesday

Today sucked at work. Moved 750lb Argon Dewars all over the lab so that should count as some kind of WOD???!!

WOD
5/3/1 M3 wk3 Sq and DL
Note: did about 50 65-85 pound Bench Presses to test shoulder. First presses in 2 weeks. Felt semi OK. Ached all night. Note to self--slow easy smart

KM1
Straight Punches--Side hammer-Front Kick-Choke from side
Deck of Cards

KMA
Random attacks --breaking off for kick
Headbutts
Spinning back kick
Choke from side on ground--kicking out and armbar

Monday blah

45 min of hitting things testing shoulder. Did some defenses with the L1 guys.

Sunday

Three rounds
AMAP PUllups
20 KB swings
400m run

(800m run on last round)

First work on shoulder

Thur

Lawn care in 100 degree heat WOD

Hope to attempt CWP again this Saturday without cancelling it on me. Trying ATP this time. We will see.

Wed WOD and W1

WOD
10m bike
100 set up elbows to bag
10m row
100 kicks
10m elliptical

KM W1
Standard plan

Long Tuesday

WOD
5/3/1 Sq and DL M3 wk2

KM1 for David
Knees
Groin kick-mouth of hand-round knee combo
Headlock from side

KM A
1000 kick night
10 leg activities--teams chose goal
Foot stripping

Bas and Bike

10 rounds Bas--subbed SPEAR or Bag kick for sprawls
10m on bike.