Wed 9/29

WOD
3x5x155 Squats
25 45# weighted lunges
12 Sled pushes

KMW
Side Hammer
Back Hammer
Elbow 2
Front and Rear breakfalls
Choke from front and rear against wall

Tuesday long day

Wod
3x5x155 Bench
3x10 Pull Ups
3x10x45 Overhead Presses (rotater cuff testing)
3x10x40 Dumb bell Rows

KM1
Front Kick combination
360 progressions

KMA
L1 combatives and defenses from chair
--with surprise weapon to induce freeze--
Hook
Uppercut
#4 combination
Rear Bar Arm Chair

Monday 9/26

WOD
worked up to...
3x5 185# DL
3x10 GHR
3x20 20kg swings
15 min bike

KM1
Tabata kicks and knees
elbows 4 and 5 with combinations
Choke from side

Monday 9/26

WOD
worked up to...
3x5 185# DL
3x10 GHR
3x20 20kg swings
15 min bike

KM1
Tabata kicks and knees
elbows 4 and 5 with combinations
Choke from side

Saturday fun

WOD
10 rounds Bas with 30 rope jumps during break
Worked with David on testing A. heel

KM O
Knee Variations
Stationary Choke from Rear

Tuesday Road trip

WOD before trip
21-15-9
Pull Ups
Front Squats

Bi and Tris

Had an awesome time with the Maddi on the road trip. Blink 182, My Chemical Romance, Matt and Kim in Charlotte. Concert was very very good and really enjoyed spending time together. Great NIGHT. Wish I could do this all time!!!

Monday Yoga

Did the Yoga class at GEL. Really good.

Leaving tomorrow for the daddy/daughter road trip to concert. Will be nice to spend some time with Maddi. However, doesn't change the fact I hate traveling

DeLoad week fun

Friday WOD
Combat Focus Shooting Practice

Saturday WOD
Hot Yoga at Charleston Community Yoga---Loved it! Just what I needed

KM O Saturday
All outside! Fun perfect day
Combinations
Fighting off wall
Fighting through door
Choke from behind with push

Crazy Week catch up

Taught 5 classes in last 3 days--can't even remember which is which except advanced. L1 covered--multi attacker---kick night (subbing Adams) and something else.
Advanced was sparring--knife>icepick on ground from Whitman, Headlock from side roll.
Note--find a way to get gun defenses in advanced class

WODS
5/3/1
Fran 4:40
Bas and Pad training.

I am done for a few days.

Run???

Don't know why but went for a 2 mile run about 6:30am after the Linda birthday blowout last night. Suspect the cortisone but felt good to sweat it out

Sat catch up

Can't remember the WOD wed-go figure

Today
Fight Gone Bad Twice!
First 3 rounds
Lunge-sled pull-set up punches-pushups-bike
Second 3 Rounds
Bag Work

30 Min weapon work with Emma and Emmit

5/3/1 squats

KM O
Ground Punches (hammerfists)
Worked up to choke on ground

Tuesday

WOD
Tabata Rounds
Elliptical, Bike, Set Ups, Hand strikes, Kick strikes

KM 1
8 run Ladder---squat, lunge, mountain climber, groin kick, knee
Broke Arm training
Intense combatives--elbow, palm, hammerfist, moving and combos
Pad alley
Wrist release

KM O
Sparring progression
Knife---transition to repeated stab against wall
Side choke from ground--weight back

Shoulder Step 2

Ok 6 weeks in and nothing getting better. Went to Dr. Cortisone in ass, Lots of Cortisone shot straight into shoulder, 6 day Prednisone script. Xrays looked good-no bone spurs or impingement.

See how that does. Next step if necessary is MRI

Good Saturday!!

Dry Glock practice
TDI blade practice
Combat focus shooting

WOD
28m Bas all around exercise
Pad hitting

KM O
Elbows
obstacles
Chokes against wall (outside)

2 naps
Does not get any better!!!!!

Wed and KMW5

WOD
30 X Various Weight of lifting

KM5 Womens