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.