Contact Combat Institute

Development Work

Workout

For time:

• 100 power punches
• 100 kettlebell snatches
• 100 pullups

Start with a warmup of your choosing.  Do a few sets with lighter weight of development work on whatever you feel needs improvement (flexibility, a certain lift, rounds kicks, hooks, a gymnastic movement, whatever).

Workout – Punch as hard as you can.  Repeat 100 times.  Watch this for kettlebell snatch http://www.youtube.com/watch#!playnext=1&playnext_from=TL&videos=w18Mxs0o6-0&v=purSNnlvQFc Scale your pullups as needed.

Record your time.

Post time to comments.

Development Work

Workout

For time

• Run 400 meters
• 20 flying knees
• 20 glute-ham raises
• Run 400 meters
• 15 flying knees
• 15 glute-ham raises
• Run 400 meters
• 10 flying knees
• 10 glute-ham raises
• Run 400 meters
• 5 flying knees
• 5 glute ham raises

Start with a warmup of your choosing.  Do a few sets with lighter weight of development work on whatever you feel needs improvement (flexibility, a certain lift, rounds kicks, hooks, a gymnastic movement, whatever).

Workout – The flying knee is just like your regular knee strike.  Just explode off of the floor and drive your entire body through your target.  Don’t be afraid to get the “flying” part.  If you don’t have a Glute Ham Developer, you can do glute ham raises with a partner holding your legs or like this: http://www.youtube.com/watch#v=Rg_hxBHPX_k&feature=related

Record your time.

Post time to comments.

Development Work

Strength

• Deadlift: 3 x 3

Conditioning

For time:

• 20 – 100 lb push press
• 40 – situp + left straight, right straight combo
• 15 – 100 lb push press
• 30 – situp + left straight, right straight combo
• 10 – 100 lb push press
• 20 – situp + left straight, right straight combo
• 5 – 100 lb push press
• 10 – situp + left straight, right straight combo
  

Start with a warmup of your choosing.  Do a few sets with lighter weight of development work on whatever you feel needs improvement (flexibility, a certain lift, a gymnastic movement, a punch, a kick, whatever).

Strength - This is the proper way to do deadlifts. http://www.youtube.com/watch?v=Syt7A23YnpA&feature=PlayList&p=C2F0302FA5322D68&index=2 an exercise that will literally work every single muscle in your body and is a true test of raw strength. Basically, put some weight on the bar and pick it up.  Rest as needed in between sets.  Record your weights.

Conditioning

• Push press http://www.youtube.com/watch#v=yjnTj8olcrk&feature=PlayList&p=8CD4F74D2875F6C7&playnext=1&playnext_from=PL&index=53 Scale the weight as needed.
• Situp – Put your legs around a heavy bag, or have a partner get in between your legs with a pad or mitts.  Sit up and do a left, right combo at the top of your situp.

Record your time.

Post weights and time to comments.

Development Work

Workout

Run or row 5k.

Start with a warmup of your choosing.  Do a few sets with lighter weight of development work on whatever you feel needs improvement (flexibility, a certain lift, rounds kicks, hooks, a gymnastic movement, whatever).

Workout – run or row 5 kilometers as fast as you can.  Record your time.

Post time to comments.