Carrying on with just focusing on technical work, working on improving technique in the dynamic lifts and tech skill such as muscle ups and bar muscles.
Monday 15th October
Tech: Push Jerk
WOD: Ellies birthday (46)
5 Rounds for time of:
11 Kettlebell Swings 32kg
12 Pressups
11 Slam Ball 15kg Ball
12 situps
Time: 8:20
Tuesday 16th October
Mobility: Hot Yoga (90 minutes)
Tech: Muscle up, working on deep ring dip positions which feel like my pectoral muscle is going to split.
WOD: Alex's birthday (27) WOD
AMRAP (as many rounds as possible) 13.5 Minutes
9 Pull Ups
9 Dumb Bell Push Press 2 x 20 kg Db
9 Box Jumps 24" Box
Rounds: 6 +9pullups
Wednesday 17th October
Mobility: Hot Yoga (90 minutes)
Strength: Weighted Kipping GHD Situps
WOD:
5 Rounds with 1 minute rest in between rounds of:
5 Deadlifts
5 Hangpower Clean
5 Push Press
5 Front Squat
Weight 50kg
(must hold bar, No dropping)
Individual time of rounds: 33 secs, 35 secs, 38 secs, 36 secs, 33 secs
Thursday 18th October
Mobility: Hot Yoga (90 minutes)
WOD: 5 Rounds of:
500m Row
15 Reverse Lunges with 15kg plate overhead
15 GHD Kipping Situps
Time: 20:30
Saturday 20th/Sunday 21st October
Combatives: 2 day S.P.E.A.R Applications for VIP Close Protection Course, Dachau, Germany with Tony Blauer
From the recent PDR 35 London - High Gear Home Invasion demo
High Gear Demo - Home Invasion
Monday 15th October
Tech: Push Jerk
WOD: Ellies birthday (46)
5 Rounds for time of:
11 Kettlebell Swings 32kg
12 Pressups
11 Slam Ball 15kg Ball
12 situps
Time: 8:20
Tuesday 16th October
Mobility: Hot Yoga (90 minutes)
Tech: Muscle up, working on deep ring dip positions which feel like my pectoral muscle is going to split.
WOD: Alex's birthday (27) WOD
AMRAP (as many rounds as possible) 13.5 Minutes
9 Pull Ups
9 Dumb Bell Push Press 2 x 20 kg Db
9 Box Jumps 24" Box
Rounds: 6 +9pullups
Wednesday 17th October
Mobility: Hot Yoga (90 minutes)
Strength: Weighted Kipping GHD Situps
WOD:
5 Rounds with 1 minute rest in between rounds of:
5 Deadlifts
5 Hangpower Clean
5 Push Press
5 Front Squat
Weight 50kg
(must hold bar, No dropping)
Individual time of rounds: 33 secs, 35 secs, 38 secs, 36 secs, 33 secs
Thursday 18th October
Mobility: Hot Yoga (90 minutes)
WOD: 5 Rounds of:
500m Row
15 Reverse Lunges with 15kg plate overhead
15 GHD Kipping Situps
Time: 20:30
Saturday 20th/Sunday 21st October
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| Coach Blauer |
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| Tony Bauer Demo - SPEAR and Schmear |
From the recent PDR 35 London - High Gear Home Invasion demo
High Gear Demo - Home Invasion
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