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

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

PDR Training @CrossfitHove

Tonights class, we focused on the 3 step Bear Hug and Duck under drills, getting the good guy to really accept the feeling of being off balance, under attack...ambushed, and allowing themselves to go primal.

We then practised the Malfunction drills, and this in itself set up some light bulbs moments.....Its simple, anyone can do this!

We finished off with some Bar room brawl scenarios, utilising Non violent postures and learning verbal diffusing skils, and of course the usual verbal and physical abuse from the bad guy.

For the guys tonight who are all martial artists, this is the first time they had ever done any training like this and again ...light bulb moments for them

Pre-contact cues......the signs before the punch

Todays Crossfit WOD @ Crossfit Hove
10 rounds for time:
5 pull ups
10 pressups
15 Double unders (or 45 single unders)
with 10kg weighted vest
Time: 10:36

Crossfit - where Navy SEALS and pregnant moms get ripped!