Training log 15th October - 21st Ocober 2012

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

Coach Blauer

Tony Bauer Demo - SPEAR and Schmear

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