Training 17th - 23rd September 2012

Monday 17th September

Mobility: 
1000m Swim - Time: 28 minutes

Strength: 
Front Squat 3 x 5 @95kg
Strict Press 3 x 3 @65kg

Row:
500m Time: 1:37

Tuesday 18th September

Strength
Deadlift 3 x 5 @145kg

Tech
Snatch

WOD
'Cindy' 20 Minute AMRAP (As many rounds as possible) of:
5 Pull ups
10 Press ups
15 Squats

Rounds: 21 + 5 Pullups (PB)

Wednesday19th September

WOD
5 Rounds for Time:
500m Row
10 GHD Situps
Time: 14:47

Thursday 20th September

Mobility/Endurance
1000m Swim
Tech: Olympic Lifting

WOD: 'Elizabeth' 21/15/9
Squat Cleans @ 60kg
Rings Dips

Time: 10:45 (pb)

Friday 21st September

Tech: Olympic Lifting
Combatives: PDR Course London
WOD: Crossfit Defence Wod with Tony Blauer


Friday/Saturday/Sunday - S.P.E.A.R System PDR Course

Point of domination utilising the Outside 90/Splayed Fingers principle

Preparing for the BMF's (Ballistic Micro Fights) in our High Gear Suits