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Workout of the Day
February 4, 2012
5 Rounds
Ankles to Bar
KB Swings
Pistol Reloads
Finish with Pullups
February 3, 2012
Rest Day
February 2, 2012
Bench Press
Slasher to Halo
Reverse Curl
Upright Row
Ab Wheel Roll Out
Military Press
Curls
Crunches
February 1, 2012
Run 1 mile (8:00)
6 rounds alternating
20 straight leg raises
20 kicks (front, side, round, back)
January 31, 2012
Bench Press
Slasher to Halo
KB See Saw Press
Ab Wheel Roll Outs
KB Swings
Upright Rows
Curls
January 30, 2012
11 Rounds
3 Shadowboxing (hands, feet, elbows, knees)
3 Heavy Bag (hands, feet, elbows, knees)
3 Sticks (Heaven Six, downward and upward figure 8's, high low high with abaniko)
1 round Panantukan/Drawpoint on speedbag
1 round jump rope
10 V ups between rounds 1-10
January 29, 2012
Rest Day
January 28, 2012
4 rounds as fast as possible with good form
5 Ankles to bar
20 KB swings
10 AK reloads
January 27, 2012
Seven Rounds
4 Heavy Bag
3 Speed Bag
10 situps between each round
January 26, 2012
Bench Press
Slasher to Halo
Military Press
Ab Wheel Roll Outs
Curls
January 25, 2012
10 rounds bag work
3 rounds speed bag
4 rounds heavy bag empty hand
3 rounds double sticks
15 straight leg raises between rounds
January 24, 2012
Bench Press
Slasher to Halo
KB See Saw Press
Bench Dips
KB Snatch
KB Swing
Upright Row
Curls
January 23, 2012
Pushups/Situps
Five rounds alternating
Empty Hands
Double Sticks
Speed Bag
10 Straight Leg Raises between rounds
50 strike and draw on bag
50 Straight Leg Raises
January 21, 2012
Bench Press
Military Press
Upright Rows
Ab Wheel Rollouts
Curls
Tricep Extension
January 20, 2012
Five rounds each of
KB Snatches
Straight Leg Raise
KB See Saw Press
Twist Sit Up
Weighted Bench Dip
Ab Wheel Roll Out
KB Bottom Up Press
Slasher to Halo
Finished with KB Halo and Russian Twists
January 18, 2012
Bagwork - 10 rounds alternating
Empty Hand
Double Sticks
Reverse grip picking on speedbag
10 straight leg raises between rounds
January 17, 2012
Bench Press
Slasher to Halo
Upright Rows
Overhead Press
Chair Dips
Curls
Ab Wheel Roll Outs
January 14, 2012
2 mile run (4 inches of fresh snow and single digit windchill untimed)
Triple pyramid 1-10-1
Pushups
Situps
Jumping Squats
16 minutes
January 13, 2012
Side Press
Straight Leg Raise
Deadlift
Sitting Twister
KB Bottom Up Press
Ab Wheel Roll Out
Weighted Chair Dip
Slasher to Halo
January 12, 2012
7 rounds on speed bag
5 reverse grip picking
2 empty hand
10 straight leg raises between rounds
January 11, 2012
10 Rounds heavy bag alternating
empty hands and double sticks
10 Ab Wheel Roll Outs between rounds
January 10, 2012
Bench Press
Slasher to Halo
Military Press
Weighted Chair Dips
Upright Rows
Reverse Curls
Curls
January 8, 2012
1-10-1 Pyramid
KB Swings
Straight Leg Raise
January 5, 2012
2 Mile Run
Ab series
January 4, 2012
Side Press
Straight Leg Raise
Deadlift
Sit Up
KB Bottom Up Press
Slasher to Halo
Weighted Chair Dips
Ab Wheel Roll Outs
Knife manipulations between sets
January 3, 2012
2 Mile Run
Ab series
January 2, 2012
Deadlift
Straight Leg Raise
Side Press
Sit Up
Weighted Chair Dips
Ab Wheel Roll Outs
KB Bottom Up Press
Slasher to Halo
1 Mile Run
January 1, 2012
1-10-1 Pyramid
KB Snatch
Straight Leg Raise
December 31, 2011
Jog 1/2 mile warm up
Sprint 1/4 mile x 4
(1:23 - 1:33 pace)
Jog 1/2 mile cool down
Ab work
Maxwell Daily Dozen for Joint Mobility
The Spanish Circle and Footwork
A great article on Destreza
A Prepared Child is a Safe Child
A Beginners Guide To Long Distance Running
To Be a warrior is to be self-possessed, centered, acutely aware, and empty. It is a very particular state of mind, one which focuses on the moment, free of doubts and idle speculations. "In a world where death is the hunter, my friend there is not time for regrets or doubts. There is only time for decisions".
- Via Uncle Jim
Check out these Afghan girls defying the Taliban by boxing
Lifesaving stuff here - a new additive can stop serious bleeding in 60 seconds
One Arm Pushups
I love limb destructions, easy to use, effective and great fight stoppers. Here is a video teaching the fundamentals and another showing a flow off hubud
10 Lessons from America's greatest military leaders
Who Will Stand? A thought provoking post from the good folks at WarriorTalk
Have you seen the latest UFC knockout? Right out of Mortal Kombat
Scroll down for a seminar announcement
Hey all, most everyone's up in arms over SOPA, PIPA and Obama nixing the oil pipeline, and we all should be, but have you heard that the software that runs our voting machines is from a foreign country? Who the hell thought that was a good idea
A recipe for success
Some Dems want to empower a Board of Reasonable Profits. Folks, Atlas needs to shrug or we need to get rid of these asshats before they can do anymore damage
How To Transfer Strength to Skill
The Death of Honesty
Fist rolling on the speed bag - think of it as Drawpoint without the knife
Rules of Rhythm on the speed bag
Check this reaction trainer out, all you need is a tennis ball, elastic cord and a hat - freakin' brilliant
"The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.” - Thucydides
A review of the latest Shot Show from the Box O' Truth
I am so dangerous I can afford to be polite, reasonable, and mellow.
Only the weak, insecure, and those who live in fear need to woof. Always treat others with respect, strive to understand all points of view, and never let yourself be controlled by negative emotions
Via KSMA.blogspot.com
Performing the Human Flag
Interesting show, but a complete disregard for opsec, and check out the idiot in New England who thinks he'll negotiate with a horde
WAKE UP AMERICA!
Greetings All! Today is a catch up day. Lot's going on here, very little to do with the Super Bowl. New stuff throughout and a new article of the month posted for your consideration
