DRI-FIRE

PISTOL STANDARDS(10 DRILLS)

10 X 5 BODY/1 HEAD FROM HIGH READY AT 7 YARDS 3 SEC (UTILIZE 2.9SEC PAR)

10 X 4 SHOTS 2 X TARGET FROM HIGH READY AT 7 YARDS 3 SEC (UTILIZE 2.9SEC PAR)

10 X 4 SHOTS 2X WEAK HAND 2X STRONG HAND FROM HIGH READY AT 7 YARDS 5 SEC (UTILIZE 4.9SEC PAR)

5 X 5 BODY/1 HEAD FROM HOLSTER AT 7 YARDS 3.5 SEC (UTILIZE 3.4SEC PAR)

REST DAY

Warm Up:
- Foam Rolling (5 minutes)

- Jump Rope (2 minutes) – singles-alternating feet/left foot only/right foot only

- Squats from fighting stance (1 minute) – switch stance at 30 seconds
- Combat get up (1 minute) – alternate sides each time
- Bridge (1 minute)

- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
-Left/Right Straight punch combo – 10 reps

- Plank (4 sets)
1. Center -hold 30 seconds (rest 10 sec)
2. Lift left leg – hold 30 seconds (rest 10 sec)
3. Lift Right leg – hold 30 seconds (rest 10 sec)
4. Center -hold 30 seconds

Part 1:
- 30 seconds hard/fast straight punches to heavy bag – 10 sets
Rest 1 minute in between each set
Rest 1 minute after 10th set, then start Part 2

Part 2:
- 100 switch knees (for time)
Rest 5 minutes, then start Part 3

Part 3:
- 50 burpees (for time)

Cool Down:
- Foam rolling and stretching

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DRI FIRE PISTOL:

1) STANDARDS (10 DRILLS)
2) 10 X 1 SHOT 1 TARGET FROM HIGH READY AT 7 YRDS 1 SEC(UTILIZE .9SEC PAR)
3) 10 X 5 SHOTS TO BODY 1 X HEAD FROM HIGH READY AT 7 YRDS 3 SEC (UTILIZE 2.9SEC PAR)
4) 5 X 2 SHOTS RELOAD 2 SHOTS DRILL 4.5 SEC (UTILIZE 4.4SEC PAR)

Foam Roll

10 Minutes Freestyle on Heavy Bag(Focus on 1,2,3,4 combination with elbows and knees)

part 1:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

Foam Roll

part 2:
DRI-FIRE PISTOL WITH JEANNA

Foam Roll

5 min shadow boxing @ 50% effort

A. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
B. GH Raises @ 10X0; 10 x 4; rest 60 sec
C. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes

Roll/Stretch

A. Split Jerk - 2 x 2 - 80% effort; rest 1 min
B. Split Jerk - 2 x 2 - 90% effort; rest 2 min
C. Split Jerk - 2 x 2 - 100% effort; rest 3 min
D. On the minute for 10 minutes:
Power Clean x 1/Split Jerk x 3 - 65% of C
E. 10 toes to bar; rest 45 sec x 5
F. 5 x 30 seconds hard and fast 1 min


Roll/Stretch

5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 1 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Pushup 20 sec
rest 1 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min

Foam Roll and Stretch

Part 1
Deadlift
3-3-3-3-3
no re-grip, just touch and go

Part 2
3x15 GHD raises

3x20 kettlebell swings unbroken

Foam Roll

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Dri-Fire Pistol/Carbine/Shotgun

Foam Roll

5 Minutes Shadow boxing

knee jumps. Begin on your knees and land on your feet

Workout of the Day:

As many rounds in 20 minutes of:

10 power snatches 75/55#

10 burpees



a supplemental drill is knee jumps. Begin on your knees and land on your feet. You will learn quickly just how important hip extension is in the power movements.

Squat Clean
3-3-3-3

50 Burpees
100 Sit ups
150 Squats
(Any Order)
600m Run
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Standards Pistol