Wednesday, November 10, 2010 by Craig
Strength: Front Squat – work up to your one rep max for the day Conditioning: Complete 5 rounds for time Advanced – 30 Kettlebell Swings, (32kg, 24kg) 25 Knee to Elbows Intermediate – 30 Kettlebell Swings, (24kg, 16kg) 15 Knee to Elbows Beginner – 20 Kettlebell Swings 20 Sit-ups Links: Paleolithic Solutions Episode 53 Meaty [...]
Tuesday, October 12, 2010 by Craig
Strength: Clean – work up to 3 x 3r, 2-5# > last time Conditioning: Repeat 3 times 1 minute max reps, Box Jump (32, 24) rest :30 1 minute max reps, Kettlebell swings (32kg, 24kg) rest :30 1 minute max reps, Chest To Bar Pull-ups Advanced- BJ (32/24), KBS (32/24), Pullup (CTB) Intermediate- BJ (24/18), [...]
Friday, September 17, 2010 by Craig
Skill: Skin the cat – 5 x 3 reps Conditioning: Advance – “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees [...]
Wednesday, August 4, 2010 by Craig
Some Observations: Action is always faster than reaction. Behavior that leads to making police officers nervous is a bad idea. Explosiveness is a fine attribute to possess and develop. Nothing beats a calm, well set-up stunning strike/takedown to begin and end a confrontation. A strong grip a good thing to develop. Especially for law enforcers. When [...]
Tuesday, April 27, 2010 by Bennett
Skill Work: Turkish Get Ups 3 Rounds for Time: 20 Kettle Bell Swings 40 Push Press (95#/65#) 60 Squats
