Waiting for the 7th Specialization

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Combat Student	Waiting for the 7th Specialization	Lead	[-]
Posts: 10736 (08/04/03 09:37:10) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Tags : None Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #2 Shin Box Switch Squat Creep Leg Swoop Double Leg Swoop **** Ladder/Sprint/Ladder x 4 Hip Lines x 4 Ladder/Sprint/Ladder x 4 Hip Lines x 4 Medicine Ball Granny Toss x 10 Figure "8" Cone Run x 4 Backward Sprint 100 yards x 3 Star Jump x 20 1-Arm 5 foot Barbell Power Snatch 70lbs x 1 each 70lbs x 1 each 70lbs x 1 each 70lbs x 1 each 70lbs x 1 each Tornado Ball Standing Chop x 10 each immediately followed by Tornado Ball Deep Horse Side Chop x 10 each Jim Better alive than a ghost!!!
Combat Student	8-5-2003	#1	[-]
Posts: 10736 (08/05/03 06:47:33) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Deck Squat Practice Jim Better alive than a ghost!!!
Whacky Baby	Handstand Practice	#2	[-]
Posts: 90 (08/06/03 06:34:47) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Hey Jim, What do you do for your Handstand Practice & what is a Deck Squat? For my handstands I'll usuallly go ride my bike to my favorite empty parking lot & try to walk farther than the last time.
Combat Student	Re: Handstand Practice	#3	[-]
Posts: 10736 (08/06/03 11:38:22) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	WB, For my handstand practice I just do a few stationary handstands until I get one for 10+ seconds. Sometimes I can barely get 10 seconds other times I get 25+. A deck squat is where you squat down and roll back immediately rolling up and standing. I call it practice because sometimes I have to push my roll up to come to feet. I'm trying to consistently develop the smoothness to just flow right back to standing without pounding my spine into the floor. Jim Better alive than a ghost!!!
Combat Student	8-6-2003	#4	[-]
Posts: 10736 (08/06/03 11:44:03) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** 1-Leg Zigzag Hop 5 x 12 each leg Zigzag Hop 5 x 12 Lateral Hop x 10 Lateral Hop x 10 Overhead Squat 135lbs x 5 135lbs x 5 Pull-up BW x 10 Chin BW x 10 CG Pull-Up BW x 10 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each Lying Leg Raise to 90* x 15 Lying Leg Raise to 90* w/pelvic thrust x 15 Lying Leg Raise to Plough x 15 Jim Better alive than a ghost!!!
Combat Student	8-7-2003	#5	[-]
Posts: 10736 (08/07/03 07:21:05) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Kneeling Wheel Rollout x 5 Standing Wheel Rollout x 2 to elbows Parallette L-Sit x 0:30 Reverse Leg Raise off bench x 30 then a hold at the top for 0:10 w/6lb med ball Jim Better alive than a ghost!!!
Combat Student	8-8-2003	#6	[-]
Posts: 10736 (08/08/03 12:03:02) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #2 Shin Box Switch Squat Creep Leg Swoop Double Leg Swoop **** Ladder/Sprint/Ladder x 4 Hip Lines x 4 Ladder/Sprint/Ladder x 4 Hip Lines x 4 Medicine Ball Granny Toss x 10 Figure "8" Cone Run x 4 Cone Spin-turns x 2 to each side Backward Sprint 100 yards x 3 Star Jump x 20 1-Arm 5 foot Barbell Power Snatch 80lbs x 1 each 80lbs x 1 each 80lbs x 1 each 80lbs x 1 each 80lbs x 1 each Tornado Ball Diagonal Chop x 10 each side Medicine Ball Push Crunch 13.2lbs x10 Medicine Ball Push Crunch 8.8lbs x 10 Comments: A special thanks goes to Ross Enamait for reminding me of the MBPCr which he dubs Medicine Ball One Man Sit-Up Pass. I hadn't done this in years and it felt great. Jim Better alive than a ghost!!!
Combat Student	8-9-2003	#7	[-]
Posts: 10736 (08/09/03 06:18:32) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Kneeling Wheel Rollout x 10 Parallette L-Sit x 0:30 Parallette Planche x 0:20 Jim Better alive than a ghost!!!
Combat Student	8-10-2003	#8	[-]
Posts: 10736 (08/10/03 08:44:23) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Jim Better alive than a ghost!!!
Combat Student	8-11-2003	#9	[-]
Posts: 10736 (08/11/03 10:40:04) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** 1-Leg Zigzag Hop 5 x 12 each leg Zigzag Hop 5 x 12 Lateral Hop x 10 Lateral Hop x 10 Backward 180Depth Jump off 12" Catch 2lbs Med Ball Jump 180 Throw Ball from side behind Overhead Squat 140lbs x 5 140lbs x 5 Pull-up BW+10lbs x 10 Chin BW+10lb x 10 CG Pull-Up BW+10lbs x 10 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each Lying Leg Raise to 90* x 15 Lying Leg Raise to 90* w/pelvic thrust x 15 Lying Leg Raise to Plough x 15 Jim Better alive than a ghost!!!
Combat Student	8-12-2003	#10	[-]
Posts: 10736 (08/12/03 06:55:42) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Standing Wheel Rollout x 3 to nose Parallette L-Sit x 0:30 Parallette Planche x 0:20 Depth Jump off 12" then 180* Jump with 2lbs Med Ball Throw x 5 each side Cone Spin/Turns x 4 each side Back Bend to 17" x 3 Jim Better alive than a ghost!!!
Combat Student	8-13-2003	#11	[-]
Posts: 10736 (08/13/03 12:18:05) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Ladder/Sprint/Ladder x 4 Hip Lines x 4 Ladder/Sprint/Ladder x 4 Hip Lines x 4 Medicine Ball Granny Toss x 10 Figure "8" Cone Run x 4 Cone Spin-turns x 2 to each side Backward Sprint 100 yards x 3 Star Jump x 20 1-Arm 5 foot Barbell Power Snatch 85lbs x 1 each 85lbs x 1 each 85lbs x 1 each 85lbs x 1 each 85lbs x 1 each Tornado Ball 1-Arm Kneeling Chop x 10 each Jim Better alive than a ghost!!!
Combat Student	8-14-2003	#12	[-]
Posts: 10736 (08/14/03 06:41:28) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Bongo Board Practice Tumbling Practice (pathetic) Jim Better alive than a ghost!!!
Whacky Baby	WHY???	#13	[-]
Posts: 90 (08/14/03 21:07:08) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Tumbling Practice (pathetic)
jerrydbay	Re: WHY???	#14	[-]
Posts: 555 (08/14/03 21:16:49) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Pathetic how? you can get a good pulse rate going by monkey rolls and such -- did you mean you got sick?
Combat Student	Re: WHY???	#15	[-]
Posts: 10736 (08/15/03 09:10:19) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	No I didn't get sick I just wasn't as coordinated as I would have liked. Jim Better alive than a ghost!!!
Combat Student	8-15-2003	#16	[-]
Posts: 10736 (08/15/03 09:18:31) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Med Ball 1-Leg Balance Twist 13.2lbs x 10 each Med Ball 1-Leg Diagonal Chop 13.2lbs x 10 each Med Ball 1-Leg Balance Twist 13.2lbs x 10 each Med Ball 1-Leg Diagonal Chop 13.2lbs x 10 each Med Ball 1-Arm Plank 13.2lbs x 1:00 each Med Ball 1-Arm Plank 13.2lbs x 1:00 each Med Ball Straight Arm Bent Over Twist 13.2lbs x 10 each Med Ball Straight Arm Bent Over Twist 13.2lbs x 10 each Med Ball Giant Circles 13.2lbs x 10 each direction Med Ball Giant Circles 13.2lbs x 10 each direction Med Ball Knee Kicks 25lbs x 10 each Med Ball Knee Kicks 25lbs x 10 each Med Ball Woodchopper 13.2lbs x 10 Med Ball Woodchopper 13.2lbs x 10 Bongo Board Squat x 10 (3 taps) Comments: Med ball exercises were from Ross Enamiat's MB & then some. They felt good though I'm not sure Ross wouldn't forbid me from doing them if he saw the abomination I made of the 1 leg stuff . Jim Better alive than a ghost!!!
Combat Student	8-16-2003	#17	[-]
Posts: 10736 (08/16/03 06:35:29) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Handstand practice Bongo Board Squat x 6 Bongo Board Push-Up x 10 Jim Better alive than a ghost!!!
Combat Student	8-17-2003	#18	[-]
Posts: 10736 (08/17/03 13:41:32) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Bongo Board Practice Jim Better alive than a ghost!!!
Combat Student	8-18-2003	#19	[-]
Posts: 10736 (08/18/03 12:06:24) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Leg Fencing Drills ** Spine Rotation Ankle Rotation Cossack/Lunge/Deep Cossack/Reverse Cossack Performance Breathing Drill w/Vacuum Russian Vibration Shaking Loose Leg Swings ** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** 1-Leg Zigzag Hop 5 x 12 each leg Zigzag Hop 5 x 12 Lateral Hop x 10 Lateral Hop x 10 Overhead Squat 145lbs x 5 145lbs x 5 Pull-up BW+10lbs x 10 Chin BW+10lbs x 10 CG Pull-Up BW+10lbs x 7 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each 1-Arm Push-Up x 5 each Lying Leg Raise to 90* x 15 Lying Leg Raise to 90* w/pelvic thrust x 15 Lying Leg Raise to Plough x 15 Jim Better alive than a ghost!!!
Combat Student	8-19-2003	#20	[-]
Posts: 10736 (08/19/03 07:17:59) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #3 Arm Screw Knee Switch Leg Thread **** Parallette practice Ringside Neck Headband Work Jim Better alive than a ghost!!!

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Waiting for the 7th Specialization

Waiting for the 7th Specialization