Waiting for the 7th-2

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Combat Student	Waiting for the 7th-2	Lead	[-]
Posts: 10736 (11/10/03 13:48:54) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split **** 1-Arm Barbell Waiter's Walk 95lbs x 50yds each Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0:09.9 Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0:09.8 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0:09.9 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0:10.2 Crab Walk x 50yds in 0:41.0 Power Wheel Walk x 50yds in 0:41.4 Tornado Ball Lying Overhead Chop x 10 each Tornado Ball 2 Knees Side Chop x 10 each Better alive than a ghost!!!
Combat Student	11-11-2003	#1	[-]
Posts: 10736 (11/11/03 08:15:19) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill **** Handstand Practice Parallette Planche Practice (I tried to do straight arm version) Renegade Man-Maker (w/DBs) 40lbs each x 5 DB Bent Press 40lbs x 5 each side (Used a technique that Andy Hepler showed me) Better alive than a ghost!!!
Combat Student	Later 11-11-2003	#2	[-]
Posts: 10736 (11/11/03 13:32:11) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Parallette Planche Practice (I tried to do straight arm version) Renegade Man-Maker (w/DBs) 40lbs each x 5 DB Bent Press 40lbs x 5 each side 1 hour later: 2 Minutes of Huff Jumping Jacks x 0:30 Shuffle Splits x 0:30 Jump Burpees x 0:30 Star Jumps x 0:30 Better alive than a ghost!!!
Combat Student	11-12-2003	#3	[-]
Posts: 10736 (11/12/03 16:32:07) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split ** Killer Combo-** Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 80lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 80lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 80lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 80lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 80lbs x 2 each Reverse Leg Raise off bench x 30 w/60 second hold Lying Leg Raise to plough x 15 Neck Nod w/twist off bench Neck Headband x 70/70 Better alive than a ghost!!!
Combat Student	11-13-2003	#4	[-]
Posts: 10736 (11/13/03 09:15:42) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill ** Handstand Practice Parallette Planche Practice (I tried to do straight arm version) Renegade Man-Maker (w/DBs) 40lbs each x 5 DB Bent Press 40lbs x 5 each side (Used a technique that Andy Hepler showed me) Renegade Man-Maker (w/DBs) 40lbs each x 5 DB Bent Press 40lbs x 5 each side (Used a technique that Andy Hepler showed me) Weight Extended Sit-Up 40lbs x 5 Kinetic Chain #4** Spinal Rock Spinal Rock Butterfly Split Switch Better alive than a ghost!!!
Combat Student	Later 11-13-2003	#5	[-]
Posts: 10736 (11/13/03 09:58:17) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Prone Neck Nods off bench x 100 Side Neck Tilt off bench x 100 each Better alive than a ghost!!!
Combat Student	11-14-2003	#6	[-]
Posts: 10736 (11/14/03 08:52:13) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split **** Renegade Man-Maker w/DBs 40lbs each x 5 Animal Handball Better alive than a ghost!!!
Combat Student	11-15-2003	#7	[-]
Posts: 10736 (11/15/03 15:09:22) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill ** Kinetic Chain #4** Spinal Rock Spinal Rock Butterfly Split Switch Better alive than a ghost!!!
Whacky Baby	Wazzzatt??	#8	[-]
Posts: 90 (11/15/03 22:22:21) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Hi Jim, Could you explain some of these? Fisticuffs Drills **** 4-Corner Balance Drill **** Kinetic Chain #4 Spinal Rock Spinal Rock Butterfly Split Switch Scott
Combat Student	Re: Wazzzatt??	#9	[-]
Posts: 10736 (11/17/03 08:35:07) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Scott, The Fisticuffs Drills are from a Coach Scott Sonnon video www.rmax.tv/fisticuffs.html Tape 1 Prime Your Bio-energy. 4-Corner Balance Drill can be seen in this article. www.dolfzine.com/page674.htm Kinetic Chain #4 are biomechanical exercises linked together, that I picked from Body Flow www.rmax.tv/bodyflow.html The book has tons of different exercises that you pick from then link together in a chain. Jim Better alive than a ghost!!!
Combat Student	11-16-2003	#10	[-]
Posts: 10736 (11/17/03 08:36:07) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill ** Kinetic Chain #4** Spinal Rock Spinal Rock Butterfly Split Switch Better alive than a ghost!!!
Combat Student	11-17-2003	#11	[-]
Posts: 10736 (11/17/03 08:39:50) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split **** 1-Arm Barbell Waiter's Walk 100lbs x 50yds each Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0:09.9 Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0:09.5 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0:09.8 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0:09.6 Crab Walk x 50yds in 0:40.9 Power Wheel Walk x 50yds in 0:41.1 Tornado Ball 1-Arm Standing Chop x 10 each Tornado Ball 1-Arm Seated Side Chop x 10 each Neck Nod w/twist off bench Neck Headband x 75/30 less Better alive than a ghost!!!
Combat Student	11-18-2003	#12	[-]
Posts: 10736 (11/18/03 09:55:19) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill ** Kinetic Chain #4 Spinal Rock Spinal Rock Butterfly Split Switch **** Handstand Practice Renegade Man-Maker (w/DBs) 45lbs each x 5 DB Bent Press 45lbs x 5 each side (Used a technique that Andy Hepler showed me) Renegade Man-Maker (w/DBs) 45lbs each x 5 DB Bent Press 45lbs x 5 each side (Used a technique that Andy Hepler showed me) Bongo Board Practice Med Ball Balance 2 feet Med Ball Balance 1 foot Prone Neck Nods off bench x 35 Side Neck Tilt off bench x 25 each Neck Roll x 3 each side Better alive than a ghost!!!
Combat Student	Later 11-18-2003	#13	[-]
Posts: 10736 (11/19/03 06:01:01) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Gooseneck Pull-Up x 3 singles with short rest pause Tornado Ball Squatting Side Chop x 10 each Power Spring inverted "U" x 10 Power Spring "U" x 10 Better alive than a ghost!!!
Combat Student	11-19-2003	#14	[-]
Posts: 10736 (11/19/03 11:20:34) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split ** Killer Combo-** Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 85lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 85lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 85lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 85lbs x 2 each Power Snatch/Overhead Squat,Power Clean/Front Squat/Squat Snatch/Squat Clean/Squat Jerk 85lbs x 2 each Reverse Hyper x 30 w/60 second hold Lying Leg Raise to plough x 15 Neck Nod w/twist off bench Neck Headband x 80/80 Better alive than a ghost!!!
Combat Student	Later 11-19-2003	#15	[-]
Posts: 10736 (11/19/03 16:21:42) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Seated Overhead Sledgehammer 8lbs x 40 reps Deck Squat x 5 Comment: I'm working on getting the deck squat smooth. I just became able to do them without too many "rocking" flubs. Better alive than a ghost!!!
Combat Student	11-20-2003	#16	[-]
Posts: 10736 (11/20/03 10:19:56) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** Kinetic Chain #4** Spinal Rock Spinal Rock Butterfly Split Switch Handstand Practice Power Ball Flip Snatch 25lbs x 10 each Sledgehammer 16lbs x 2:00 DB Bent Press 45lbs x 5 each side (Used a technique that Andy Hepler showed me) DB Bent Press 45lbs x 5 each side Neck Roll x 3 each Better alive than a ghost!!!
Combat Student	Later 11-20-2003	#17	[-]
Posts: 10736 (11/20/03 15:34:20) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Lateral Hop 12" x 5 Straddle Hop 12" x 10 Ring Dip x 10 Ring "L" Style Pull-Up x 5 Better alive than a ghost!!!
Combat Student	11-21-2003	#18	[-]
Posts: 10736 (11/21/03 07:17:16) 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split **** Renegade Man-Maker (DBs) 50lbs each x 5 DB Bent Press (AH-style) 50lbs x 5 each 25lb Power Ball x 10 each Med Ball Reverse Burpee 4lbs x 10 Reverse Hyper BW x 50 WT Extended Sit-Up 50lbs x 10 Better alive than a ghost!!!
Combat Student	11- 22,23,24 - 2003	#19	[-]
Posts: 10736 (11/24/03 08:56:51) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	11-22,23-2003 Fisticuffs Drills **** 4-Corner Balance Drill ** Kinetic Chain #4 Spinal Rock Spinal Rock Butterfly Swing Split Nags Head NC Dune Work plus motel stair sprints & carries(luggage ). 11-14-2003 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 #4 Spinal Rock Spinal Rock Butterfly Swing Split **** 1-Arm Barbell Waiter's Walk 100lbs x 50yds each Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0.09.2 Overhead Sandbag Sprint/BW Sprint 60lbs x 20yds/BW x 30yds in 0.09.3 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0.09.6 Bear Sandbag Sprint/BW Sprint 100lbs x 20yds/BW x 30yds in 0.09.6 Crab Walk x 50yds in 0.42.4 Power Wheel Walk x 50yds in 0.34.2 Tornado Ball 1-Arm Deep Horse Side Chop x 10 each
Combat Student	11-25-2003	#20	[-]
Posts: 10736 (11/25/03 09:42:14) More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Report Post	Fisticuffs Drills **** 4-Corner Balance Drill ** Kinetic Chain #4 Spinal Rock Spinal Rock Butterfly Split Switch **** Handstand Practice Renegade Man-Maker (DBs) 50lbs x 5 Bent Press (AH-style) 50lbs x 5 each Renegade Man-Maker (DBs) 50lbs x 4 Bent Press (AH-style) 50lbs x 5 each Deck Squat x 10 Gripper 2&6 (92.41lbs) x 40 each Better alive than a ghost!!!

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Waiting for the 7th-2

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