Dave Rochon

“QUARANTINE DAY FIFTY THREE”
“TRIFECTA”

RONIN DAY 16
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Cobra 2min
Supine twist 2min per side
Twisted cross 2min per side

Kendo (the way of the barbell)
30 split jerks

Firebreathers

“SEPPUKU”

For time:

Accumulate 3min of L-sit hold

**Every time you break, perform 3 V-ups**

Seppuku, sometimes referred to as harakiri, is a form of Japanese ritual by disembowelment. It was originally reserved for samurai, but was also practiced by other Japanese people later on to restore honour for themselves or for their families.

Note: This is going to be extremely hard, make sure to scale accordingly. For this workout, you can use paralettes, dumbbells or plates for added elevation

Gymnastics

For time:

15-12-9-6-3

Strict handstand push ups
Deck squats

Weightlifting W5D3
Primer
Muscle snatch
1-1-1-1-1
*light and snappy

Power snatch
3-3-3-3-3
*drops allowed

Snatch balance
1-1-1-1-1
*fixed weight at max power snatch triple for the day

Snatch pulls @110% of 1RM
3-3-3-3
*no drops, touch and go only

“QUARANTINE DAY FIFTY TWO”

Miyamoto Musashi: One of the greatest Samurai that ever lived

He was born in Miyamoto-Sanoma in the province of Mimasaka, Japan in 1584 and he went to become the greatest swordsman of the period. He was a prodigious child, and he trained himself in the art of sword fighting at an early age so much so that at the age of thirteen, he went on to win his first duel.

He won sixty duels in his life, some of which were against multiple enemies. He spent his life wandering through the countryside, challenging people to prove his outright capabilities and toughness.

He was born into a samurai family and probably grew up with his mother or step-mother. His father, Shinmen Munisai, visited him regularly and gave him training in sword and in other aspects of samurai culture. He was only ten years old when his parents died he found himself living in a monastery where he learned Zen Buddhism from the monks there.

When he was 13 years old, a Samurai by the name of Arima Kihei was passing through Musashi’s town. He challenged anyone who felt brave enough to fight him. A 13-year-old boy answered the challenge; it was Musashi’s first duel.

Arima Kihei was a professionally trained adult samurai but still Musashi accepted the challenge. Musashi used a wooden sword as a weapon and Arima Kihei had a razor sharp short sword. Musashi attacked first and he picked up Arima and slammed him headfirst into the ground. Using his wooden sword he beat Arima to death.

When he was 16 years old he left the monastery. He was ready for his second duel against a strong Samurai named Akiyama. The fight quickly ended and Musashi killed Akiyama.

Later he fought in the Battle of Sekigakarai (1600). His side lost the battle but he fought bravely and somehow managed to stay alive. He was now a masterless samurai, known as a ronin.

RONIN DAY 15
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Puppy dog 2min
Down dog 1min
Thread the needle 1min per side
Down dog 1min
Puppy dog 2min
Cobra 2min

Kendo (the way of the barbell)
30 clean high pulls

METCON

For time:

2 wall climbs
50 push ups
2 wall climbs
50 squats jumps
2 wall climbs
50 suitcase deadlfifts 50/35
2 wall climbs
50 situps
2 wall climbs
50 alternating lunges 50/35
2 wall climbs

Accessory work
Gymnastics
Front planche hold 1min

“QUARANTINE DAY FIFTY”

The Last Samurai
Not many people know the true story of The Last Samurai, the sweeping Tom Cruise epic of 2003. His character, the noble Captain Algren, was actually largely based on a real person: the French officer Jules Brunet.

Brunet was sent to Japan to train soldiers on how to use modern weapons and tactics. He later chose to stay and fight alongside the Tokugawa samurai in their resistance against Emperor Meiji and his move to modernize Japan.

RONIN DAY 13
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Standing straddle 3min
Fragon 2min per side
Saddle 3min

Kendo (the way of the barbell)
30 thrusters

“DOMESTIC DISTURBANCE”

3 rounds for reps:

1min sumo deadlift high pulls
1min V-ups
1min Goblet squats
1min push ups
1min burpees

1min rest between rounds

Note: For the sumo deadlift high pulls and the goblet squats, just use whatever you have at your disposal. Barbell, dumbbell, kettlebell, water jug, sandbag…No excuses
Score is total reps for all 3 rounds combined

Accessory work
SLIPS for 20min
(Scales, L-sit, Inversion, Planks, Stretch)

“QUARANTINE DAY FORTY NINE”

RONIN DAY 12
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Dragon 2min per side
Pigeon 2min per side
Cobra 2min

Kendo (the way of the barbell)
30 overhead squats

“ONI”

20min AMRAP

200m run
10 reps of weakness 1
10 reps of weakness 2
10 reps of weakness 3

Face your inner demons (your 3 weaknesses) Oni is a kind of yōkai (spectre, ghost), ogre, or troll in Japanese folklore. They are typically portrayed as hulking figures with one or more horns growing out of their heads. Stereotypically, they are conceived of as red, blue or green-colored, wearing loincloths of tiger pelt, and carrying iron kanabō clubs

Pyro weightlifting W5D1
Primer
Empty barbell split jerk
3-3-3-3-3
*tech focus, light and snappy
Power cleans
3-3-3-3-3
*build up

Push jerks
3-3-3-3-3
*build up

Clean pulls @110% of 1RM
3-3-3-3
*no drops

Bonus workout

“REVENGE OF THE FIFTH”

15min AMRAP

100m run
1 burpee
100m run
2 burpees
100m run
3 burpees
100m run
4 burpees
….
….
Keep adding 1 burpee each round

Accessory work
50 hollow rock

“QUARANTINE DAY FORTY EIGHT”

RONIN DAY 11
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Standing straddle 3min
Forward fold 2min
Cobra 2min
Pigeon 1min per side
Squat hold 1min

Kendo (the way of the barbell)
30 push jerks

“MAY THE 4th BE WITH YOU”

For quality:

1min one arm handstand hold
20 pistols
1min L-sit hold
20 pistols
1min front planche hold
20 pistols
1min hollow hold
20 pistols
1min arch hold

Note: Scale everything as needed as long as it’s challenging for you. Aim for good mechanic and ROM

Accessory work
Shoulders of steel
Strict deficit handstand push ups ladder

Note: Aim for around 7 to 10 sets. Build up the deficit. Regardless of where you’re at, work on it

Stability and balance
5 sets
10 split squats (per side)

“QUARANTINE DAY FORTY SEVEN”

RONIN DAY 10
Kusunoki Masashige
Masashige began as a small time land owner who answered emperor Go-Daigo’s request for military assistance during the Nanbokucho Wars. Starting as a small-time leader with only five hundred men to his credit, Masashige rose through the ranks serving as a general loyal to the emperor Go-Daigo during the Nanbokucho Wars. Masashige is most famous for his undying devotion to his emperor that persisted even through the emperor’s exile and up until his death at the hands of fellow samurai, and traitor, Ashikaga Takauji. Leading up to the battle with Takauji, Kusunoki pleaded with his emperor to refrain from a direct battle with him, opting instead for the guerrilla-based tactics that had served them well to that point. Go-Daigo dismissed his Kusunoku’s concerns, and despite his knowledge that the emperor’s orders were basically a death sentence, Kusunoki marched onward to face Takauji where he suffered a massive defeat and was forced to commit seppuku.Following his death, Masashige was seen as the forerunner for a samurai’s undying loyalty. Upon the removal of the Tokugawa shogunate during the Meiji Restoration in the mid-19th century Kusunoki Masashige become a national symbol of loyalty, and his image was again used in World War II in propaganda posters to keep soldiers loyal to the emperor.

1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Cross chins 2min per side
Saddle 2min
Supine twist 2min per side

Nutrition journal log

Kendo (the way of the barbell)
30 hang cleans

METCON

5 rounds

2min AMRAP

30 squats
20 push ups
Max pull ups or any pull movement

1min rest between rounds

Accessory work
Conditioning
Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders
If you trip or break, you must restart the set (not the full workout)

Core
5 sets
Max L-sit hold
Rest as needed between sets

“QUARANTINE DAY FORTY SIX”

RONIN DAY 9
**Next workout, “ONI” on day 12**
Yasuke, was a retainer of African origin who served under the Sengoku Period Japanese daimyō Oda Nobunaga. Yasuke arrived to Japan in 1579 in the service of Italian Jesuit missionary Alessandro Valignano, Visitor of Missions in the Indies, in India. Yasuke was present during the Honnō-ji Incident, the forced suicide of Oda Nobunaga at the hands of his samurai general Akechi Mitsuhide on 21 June 1582. Yasuke is thought by some to have been the first African that Nobunaga had ever seen, but he was one of the many Africans to have come with the Portuguese to Japan during the Nanban trade.

1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Saddle 2min
Half saddle 1min per side
Fragon 2min per side
Pigeon 1min per side

Nutrition journal log

Kendo (the way of the barbell)
30 hang snatch

“TRIFECTA”
Gymnastics

For time:
21-15-9

Handstand push ups
Squat jumps

Immediately into

21-15-9
Squat jumps
30ft handstand walk

Rest precisely 2min and perform:
Max L-sit hold (one shot, one opportunity)

Firebreathers
Strict handstand push ups
Handstand walk unbroken

Weightlifting W4D3
Primer
Snatch balance
5-5-5-5-5

Note: Just like any other primers, use this as part of your warm up. Technique focus. Empty bar or PVC pipe

Snatch complex
5 sets
3 hip snatch
2 hang snatch
1 snatch balance

Thruster/jerk complex
5 sets
3 thrusters
2 jerks

Note: Build up for both complexes

Firebreathers (ZOOM class at 11am)

20min AMRAP

200m run
15 burpees over object (12inches for all)

**If you have a weight vest or a backpack, wear it**

Pyro athlete: “But coach, we just did a weight vest workout”
Coach: “Yeah, exactly”
Pyro athlete: “I don’t think you heard me”
Coach: “Yes, I did and put that vest on”
Pyro athlete: “……………..”