KM teach

Suspension work.

KM Open
Advancing power right hand
Hammerfist down side back etc

All mat lengths first without pads, then with pads
Groin Kicks---down hammerist--knee
Side Kick---side hammerfist===knee
Front Kick---puches---knee

Random 3 burpees, 5 pushups, 7 situps, 9 squats

Foot stripping

St Andrews

~3700m on C2.
1:40 intervals 0:20 rest. 9 intervals

Nautilus circuit 2x10 on each

Yoga

P90x Yoga-40 min

Achilles are doing much better with the total rest-3 a day ice--message and Ibuprofen.
Been on foot rest since Sunday and I would say 50% less pain now. Stay with plan until next weekend when start a little loading and strengthening.

KM II teach

Bench Press built up to Max on 531 of 185

KM
30 min of 1 min segments of combatives
Strapped on kick shield vs knife
Circle of Death
Bear hug from front-leverage on neck

Heels and WOD

On restriction again. Leslie the PT made a fairly convincing argument. Soooo things I can do...

Using suspension trainer..
75 Atomic Pushups
75 Sit up-Heels in
75 Pull ups

KM teach

Some light reps and stretching on Suspension trainer. Today and tomorrow is rest days

Mahli rocked out in TEAM graduation. Won both her ground work competitions!!! So proud. "Daddy got them in mount, they tried to shrimp out-but I would not let them" That-a-girl

KM Open
Overcoming disadvantage
Burpee/Knee ladder 7 rounds
Water balloon one hand fight
Impaired vision combination and card pick up
Dizzy target find and card pick up
Taking hits and fighting back
Dog Pile into knees
Improvised getting off ground

PR -C2 under 8m 2k!!!!!! Finally

Hell Yea!! PM Finally!
After many attempts over the year finally broke the 8m mark
7:53 2000 row on the C2. Damper 3 VERY HAPPY

This...was...HELL..my best effort-not sure about duplicating this one

WtcF with Alex
Yard tracks...
20 Push press R-right straights
20 Push press L-left straights
Sandbag Military Press L-R-Elbow
Lunge Front Kick
Squat Knees

Strap on pad, front kick on knife move

Knife vs stick