30-Apr Combat Workshop WOD

WU:
400m

2 Rounds of -
Lunge w/T
Spiderman Stretch 45sec
Plank to Push Up x12
PU x12
Back Raise x12
HFS

SWOD:
Deadlift 3x5 (80kg-110kg-140kg)
Single Amr KB Floor Press 4x10 (12kg-16kg-20kg-24kg)

WOD:
3 Rounds of -
25 American KB Swings (20kg)
20 Thrusters (12.5kg-10kg-10kg)
15 Box Jumps

Time: 13'24

Comments:
SMASHED in the WOD, hit the wall early there. Thrusters are my enemy... any multiple reps over head for speed is killing me. Need to work on them!

26-Apr Combat Workshop WOD

WU:
400m Run
3 Rounds of -
Goblet Squat w/Heartbeats 16kg x 12
KB Swing 16kg x10
Push Ups w/Hand move x10
Back Raise x10
HFS

SWOD:
Shoulder Press 3x5 (55kg-60kg-62.5kg(3))

WOD:
5 Rounds of -
*90sec work*
5 Thrusters AHAP
Max Burpees
*3min Rest*

Rounds 1: 20kg DB Thrusters & 25 Burpees
Rounds 2: 20kg DB Thrusters (4) & 20 Burpees
Rounds 3: 15kg DB Thrusters & 21 Burpees
Rounds 4: 15kg DB Thrusters & 21 Burpees
Rounds 5: 15kg DB Thrusters & 17 Burpees

Comments:
FOOKED.... Homeboy Dave pissed himself at the faces I was making during the burpees!
Talk about a mental game, my mind was telling me how to do a burpee in the last round and my body wouldnt work at all....MADNESS, but loved every min of it!

22-Apr Combat Workshop WOD

Cycle - 5.5k

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
kicking ITB Stretch 45sec
Back Raise x12
Sit Ups x10
HFS

SWOD:
Deadlifts 5-5-5 (100kg-125kg-150kg(1R))

WOD:
'Magic 50'
5 Rounds of -
20kg DB 5 DB Snatch (ea)
20kg DB 5 DB Swings (ea)
10 Push Up Burpees
*45sec rest*

Cycle - 5.5k

Comments:
Good session, didnt do the 'Bad Friday' but not looking forward to the 'F**K You Saturday!'. Did some band work after the session and messed with some Turkish Get Ups(12kg KB) also. Just messing about really.

19-Apr Combat Workshop WOD

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
kicking ITB Stretch 45sec
Back Raise x12
Sit Ups x10
HFS

SWOD:
Shoulder Press 5-5-5-4-3 (40kg-50kg-55kg-62.5kg-65kg(F))

WOD:
6 Rounds of -
15kg HPC 30sec
*Rest 30sec*
Burpees 30sec
*Rest 30sec*

Rounds Totals: 27-25-24-24-22-23

Comments:
Savage session, smashed out the burpees..... starting to improve on thoes big time!

14-Apr Combat Workshop WOD

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
Kicking ITB Stretch 45sec
Scap Push Up x12
Back Raise x12

WOD:
4 Rounds of -
Deadlift x5 (100kg-110kg-130kg-140kg-145kg(2))
KB Swing x20 AHAP (20kg-20kg-20kg-24kg-24kg)
*Rest 3min*

4 Rounds of -
Weighted Lunge 100m (20kg DB)
Weighted OH Sit Ups x15 (10kg)

Time: Failed to complete the last set with the 15min cut off. Got to the mid of the lunge on round four. SMASHED, dont know what it was, but big time struggle!

12-Apr Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Lunge w/Twist
Plank/Push Up x10
Scap Push Up x12
Back Raise x10

SWOD:
4 Rounds of -
Should Press x2
+ Max Push Press
Then
KB Swings
Then
90 Sec Plank

Round 1: 50kg 2 shoulder press + 15 push press / 20kg KB
Round 2: 60kg 2 shoulder press + 6 push press / 20kg KB
Round 3: 60kg 2 shoulder press + 5 push press / 20kg KB
Round 4: 60kg 1 shoulder press + 5 push press / 20kg KB

WOD:
One the Min for 10 Min -
5 Thrusters - 40kg
3 Burpees
(Amended to 4 rounds of the above, then 2 rounds of 7 Push ups + 7 Burpees)

Comments:
Not fully 100% tonight, but after getting a WU in(seriously sweaty!) it was into a good METCON/SWOD. Decent numbers on the psuh press.

When the METCON happened, started off with a huge weight for the thrusters and failed half way through. My wrists where feeling strained/weak.... need to to strengthen them!

9-Apr Combat Workshop WOD

WU:
2 Rounds of -
Squat x15
Lunge w/Twist
Back Raise

SWOD:
Deadlift 5RM (60kg-80kg-110kg-140kg(2 Reps))

WOD:
400m Run
21-15-9
Thrusters 15kg DB
KB Swings 20kg
400m Run

Time: 10'??

Comments:
DYING, with the little lady sick all week, I caught it. Deceided to train and had a stuggle. Was late arriving and didnt get much of a WU either. Got SMASHED at the WOD too, just couldnt catch my second wind at all.

5-Apr Combat Workshop WOD

WU:
3 Rounds -
Goblet Squat w/Heatbeats 12kg x15
KB Swing x15
Water Carry x2 Rounds per arm
Scap Push Up x12
Back Raise x12

SWOD:
Shoulder Press 5RM (40kg-55kg-65kg(PB 2 reps complete, failed 3rd))

WOD:
'Magic 50' - rosstraining.com
5 Rounds -
5 DB Snatch L (20kg)
5 DB Snatch R (20kg)
10 Burpees w/Push Ups

Time: 5'41

Comments:
Savage SWOD, another PB! Failed on the 3rd rep. Need to stack up with some 1.25kg plates! WOD was a quick one, but nothing like doing some heavy DB snatches.

4-Apr Southside BJJ

WU:
3 Rounds of -
Jumping Jacks
Ski
Twists

Rolls, Shrimps, Side Rolls, Jacare, Cartwheels

Tech:
Side Control own Gi choke
As your in side control, remove your GI from belt. Pass it up along there body and into your hand below there head. Straigh arm, step out and put your head to the mat on the opposite side of the choke. Stop hip with other arm.

Knee on belly own Gi choke
As your in side control, remove your GI from belt. Pass it up along there body and into your hand below there head. Grab belt, pop up. Hand in under your jacket and get you GI from behind his kneck. Other hand goes acros neck and finish to choke. If this fails, set off and head to mat.

Knee on belly baseball bat choke
Grab belt, pop up. Other hand is holding his collar behind neck, twist to make angle. Other hand goes in fingers first and grips. Elbow to elbow to finish. If this fails, set off and head to mat.

Knee on Belly to Arm bar
As he goes to push away, outside arm goes in and around his and grab your own lapel. Finish with moving around head, hug tight and finish arm bar.

Knee on Belly to Kimoura
As he goes to push away, outside arm goes in and around his and grab your own lapel. Finish with moving around head, if he grabd your leg. Sit on head and finish with a kimoura attack on the trapped arm.

Rolling:
Ended up with a 10-15min dog fight with the Ginja Ninja! Them the breaks ;)

2-Apr Combat Workshop WOD

WU:
Squat x15
Lunge w/Twist
Push Ups(Hands) x12
Back Raise x12
Plank to Lunge x12

SWOD:
Deadlift 5RM (60kg-90kg-120kg-145kg(3RM new PB))

WOD:
5 Rounds -
25 OH Lunge 15kg DB
20 22' Box Jumps or 30 Tuc Jumps

Time: 11'18

EOW:
Power Cleans 1-1-1-1-1-1-1 (20kg-25kg-25kg-40kg-40kg-45kg-45kg)

Comments:
NEW PB on the deadlift, nearly at 2 times my body weight! Savage WOD, the lunges were a struggle and dept was an issue nearing the last rounds.

Just messing with the PC's at the end, tryin to get the TECH, needs work... but it will come.