Training: Courtesy of OPT
part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)

B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)

C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
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REST: Dri-Fire Pistol
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part 2:
5 sets for run times:
5 burpees AFAP
10 unbroken chin ups
Run 200 m @ 90%
rest 1 min b/t sets (time runs only)
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Dri-Fire Rifle

part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)

B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)

C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)

D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min

part 2:
Combatives: Punch/Front Kick
Choke from the front with a one handed pluck
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Courtesy of OPT

From the rack, build to a max jerk in 12 min
Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
Rest 6 min
Run 800 m x 1

Courtesy of OPT

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A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
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5 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min

WODS and Video Courtesy of OPT

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

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Krav Training with Jeanna

Courtesty of OPT

Rest Day

************************
Dri-Fire
Standards(Pistol/Shotgun/Rifle)

1/1 x 1 trg 10times
5/1 x 1 trg 10times

Training(Courtesy of OPT):

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
*******************************************************************************************
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

So I'm going to try OPT for the next two weeks(scaled for my knee):


A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

C. Snatch pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

WOD Courtesy of OPT

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Optional: Shotgun Standards

10 x 1:1 Target From Ready
10 X 5/1:1 Target from Ready

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
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80% Effort Deadlift

6 Front Squats (135)
8 REPS: 2+Elbow+Muzzle Punch w/Blue Gun
10 REPS: High Rd (5 each leg)
12 Pullups
5/1 x 1 TRGT
Repeat 4 times
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Pistol Standards
10 5/1 x 1 TRGT

COVER x 5 each

HIGH BARRICADE
-PIE
-POP OUT

LOW BARRICADE
-PIE
-POP OUT

Max Back Squat

50 Double Unders
21-15-9
Wall Balls
Hang Clean 95/65
Situps
50 Dbl Unders
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Dri-Fire

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
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Pistol Work: 5rds 5reps each leg


10 REPS: 2+Elbow
10 REPS: Push Up
10 REPS: High Rd (5 each leg)
10 REPS: BJJ Sit up

Repeat 3 times
(Courtesy of John Whitman)

Saturday Rucksack:

Did 1hr straight ruck march(40~50lbs). Only time I stopped was to do 40 pullups with weight and 20 pushups with weight in 100+degree weather. It sucked bad.

SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs

3 x 2 minute Bas Rds-All Around
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Deadlift 5×3

800 m run
15 pull-ups
50 push ups
1 x 5/1 prone Dri-Fire Shot(w/Shotgun)
400 m run
10 pull ups
40 push ups
2(Right/Left) x 5/1 Kneeling From Cover Dri-Fire Shot(w/Carbine)
200 m run
5 pull ups
30 push ups
4 x 5/1 Standing Dri-Fire (w/Shotgun)
For Time

Standards - Pistol/Carbine/Shogun

SPEAR WARM UP/WOD (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
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1) ROW-250METERS
2) L-CLIMB ROPE FROM SITTING POSITION
3) BOX JUMP-TRANSITION TO PU BAR WITHOUT TOUCHING GROUND
4) BAR MUSCLE UP
5) HEAVY BAG WITH ELASTIC BANDS-2 X RUN, REVERSE TO COUNTERATTACK
6) STROKE OUT AND 5/1 X 1TRGT - IMMEDIATE ACTION - MUZZLE PUNCH
7) SIMULATE TRIP--4 X SPEAR CRUNCHES--BUCK AND ROLL--PUNCHES
8) JOG 400M--OPTIONAL SEE HOW KNEE FEELS--OTHERWISE ROW AND START OVER

REPEAT 2 TIMES WITH OPTIONAL THIRD
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PISTOL STANDARDS
UNCONVENTIONAL SHOOTING POSITIONS
EL PRESIDENTE
1~5 PISTOL DRILL
ZIG ZAG DRILL

Modified "ADAMBROWN"

"Come Back With Your Shield, Or On It"

Two rounds for time of:
185 pound Deadlift, 24 reps
24 Weighted Step Ups
24 Wallball shots, 12 pound ball
95 pound Bench press, 24 reps
24 Weighted Step Ups
24 Wallball shots, 12 pound ball
95 pound Clean, 24 reps

Warm Up
Tabata Plache
5 x 3sets
Weighted Pushups
Weighted Dead Hang Pullups
Weighted Ring Dips

Skill Work:
Pistols-left leg

21-15-9
Push Press 95/65
Row for Cal
Burpess
15 min cutoff
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Optional

Standards Rifle/Shotgun

5/1 10X FAILED DRILLS

COVER

HIGH BARRICADE
-PIE
-POP OUT

LOW BARRICADE
-PIE
-POP OUT

Saw this quote and loved it:

"No, I’m not a pessimist. At some point the world shits on everybody. Pretending it ain’t shit makes you an idiot, not an optimist." From Shit my Dad Says

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Modified Seppuku
10 rounds of:
5 L Pull Ups
5 weighted ring pushups
5 knees to elbows

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Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS

Burning Rings of Fire
10 ring pushups
10 Archer pushups (5 each side)
10 ring Flyes
10 Wide Grip ring pushups
10 Singleleg
ring pushups (5 each led)
10 Pseudoplanche
ring pushups
10 Jackknife ring pushups
10 Dive Bomber ring pushups
10 Elevated ring pushups
10 ring pushups
(Source: Chad McBroom)
*************************************

Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS

10-9-8-7-6-5-4-3-2-1
Handstand pushups
Ring dips
Pushup
**********************
Pistol Standards

5/1 10X READY
5/1 10X HOLSTER
5/1 10X FAILED DRILLS