One Down

Monday, January 30, 2012

Remember the new schedule starts this Wednesday!!

Mobility:
10 Wall Extensions
2 Minute Keg Drill
10 Wall Extensions

Warmup:
3 Rounds for Quality of:
15 GHD situps
10 Strict Press with Barbell
5 Strict pullups
Sampson Stretch

Workout of the Day:
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Cool Down:
3 rounds for Quality:
5 Skin the Cats
5 Handstand Pushups
5 Freestanding Handstand Attempts

The use of assistance bands creates an interesting variation on basic barbell movements.  This is not something that will make you stronger overnight, but something to think about when we are performing our barbell movements in the long run.  By using the bands, we are forced to develop power through the full range of motion.  The top part and finish of the press will have the greatest amount of tension, so we must work harder to lock out our arms and stabilize the midline with the bar overhead.  This gives us a great opportunity to learn how to develop power, speed and aggression.  Feel free to give it a try!

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Below are a few pictures from our Tactical Weapons Training yesterday!  We are now an elite fighting force to be reckoned with!  Big thanks to San and his fellow trainers for providing us with such a great experience!

Martina learning to breach a doorway and clear a house

Frank getting to know the AR-15, the preferred weapon of choice for combat operations around the globe

Cheri learning the 3 point draw and shoot technique

Sto works on his accuracy and trigger reset

Sandy and Sean in a quick draw competition