First Set: 7 Station x 9 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- JumpBox Decline Push-Ups
Station 5- Bench Dumbells Flys
Station 6- Ball Stability Push-Ups Right Side
Station 7- Ball Stability Push-Ups Left Side

Second Set: 6 Stations x 7 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- JumpBox Decline Push-Ups
Station 5- Ball Stability Push-Ups Right Side
Station 6- Ball Stability Push-Ups Left Side

Third Set: 5 Stations x 5 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- Ball Stability Push-Ups Right Side
Station 5- Ball Stability Push-Ups Left Side

Fourth Set: 4 Stations x 3 Reps

Station 1- Floor Barbell Chest Press
Station 2- Rings Suspended Push-Ups
Station 3- Ball Stability Push-Ups Right Side
Station 4- Ball Stability Push-Ups Left Side

Fifth Set: 3 Stations x 1 Rep

Station 1- Floor Barbell Chest Press
Station 2- Ball Stability Push-Ups Right Side
Station 3- Ball Stability Push-Ups Left Side

ALL CHEST, NO REST BETWEEN SETS OR REPS

Yesterday was All Legs!!!

These workouts run every Monday and Wednesday at 5:30pm . Training these two weekly workouts and the Saturdays “Qualifiers Only” Module Workouts at 9:15am is the perfect formula to up the intensity of the training of our students, Instructors and Black Belts here at the Israeli Compound!

S.U.B. MACHINE workouts are intense 30 minutes workouts that are organized in very specific 4 weeks “Muscle Group A and Muscle Group B” programs that are designed to target those muscles specifically in addition to the fat burning element to this method of training. Muscle Group A are on Mondays and Muscle Group B are on Wednesday with Group A being legs and Group B being chest in this current 4 weeks program.

Yesterday’s workout was:

12 Deadlifts, 12 KB Swings, 8 Deadlifts, 8 KB Swings, 4 Deadlifts, 4 KB Swings

12 yrds , 18 yrds and 24 yrds Prowler Suicides

12 Deadlifts, 12 KB Swings, 8 Deadlifts, 8 KB Swings, 4 Deadlifts, 4 KB Swings

all done with no rest! Deadlifts 80% body weight, KB Swings 53lbs and Prowler 120lbs

I will try to post Wednesday’s workout as well….no promises

This qualifier was not a pass or fail qualifier to attend training sessions at the conference , it was a way for people to gauge where they were in their training performance and for us to set a standard for our Black Belt level in HaganaH. All Black Belts who attended to train were put on the spot to “Complete” the qualifier and set the standard time for the 3 laps (approx. half a mile). Please notice that I did not put Any of the Black Belts on standby for this qualifier, all were surprise by it without notification. Even one of my best friend , Anthony Kuntz, HaganaH Black Belt from Tampa had to go through it even though he said and I quote ” Maaaaan, I’m here to chill….I’m not doing this”. My reply was : “You either do it, or you going home Mofucker!”

The qualifier consisted of 3 laps around the building (approx. half a mile) , 12 push-ups, 8 bur-pees, 4 pull-ups, 8 jump box and 12 kettle-bell swings.

To “Complete” the qualifier you had to do the entire thing in a consecutive way without any rest completing all reps.

All HaganaH Black Belts who took the “Qualifier” completed it successfully….all 4 Black Belts Candidates not only completed it at the qualifier at the beginning of the conference , they also had to redo , and complete it, at the beginning of their test on Sunday. The fastest time on the 3 laps was 2:33 by Joel Burrough our HaganaH Black belt from Chicago and the slowest Black Belt was 3:21….originally I was going to take the average time between the fastest and slowest among all Black Belts which brings it to 2:57, that’s under 3 minutes. After the actual “Qualifier” performed by both the Black Belts and the Black Belts candidates at this year’s conference I decided to make the slowest qualifier among the Black Belts the standard to beat! In other words, the Black Belt “Qualifier” at the beginning of HaganaH Black Belt testing is set at 3:20. All testing Black Belts will have to do the qualifier at the beginning of the conference running at 3:20 or under and complete the entire “Qualifier”, that’s their entry ticket to test that weekend……then, at the beginning of their test on Sunday , they will have to complete it again as the kick-off of their test.

As Garret says : “Don’t Tell Me You Can Do It, Show Me You Can Do It”

This promotion is in result of unparalleled dedication to the HaganaH system and hardcore consistent training in our system and in other tactical and fitness systems as part of these individual’s cross training….congrats on this rank well deserved guys.

Also, this year , Combat Wrestling Chief Instructor John Clarke put together a take-down competition on sunday morning….congrats to all that competed and to Jared and Ted who won the competition.

It was to date , BY FAR, my favorite conference. Registration included a Combat Fitness qualifier, surprise surprise It was hot, sweaty, intense, and all advanced tactics…and I loved every minute I taught this year!!! Thank you to all who came in to train in my house….my school is different than all other schools around the country. It’s rough looking, it doesn’t have air conditioning running, it’s completly functional without any foo foo gimmicks to attract the general public….but, its ME!

Congrats to the 3 awards recipients : Joel Borrows- Fit2Fight Award, Joe Bogart-Black Belt Instructor Award and Garret Machine- Warrior To Warrior Award.

And… as usual the highlight of the conference was our notorious Black Belt test. 6 candidates were scheduled to test at this year’s conference with 1 of the candidates pulling out of the list two weeks prior to the test and another candidate pulling out the day of the test. 4 candidates went through the 3 hour grueling test this year and passed their test. Their will and heart were put through a very hot fire, there was blood, there was throw up, there were tears and they all did GREAT!!!!! The youngest testing was 26 years old with the oldest being 53 years old.

Congrats to Coleman “Godzilla” Ray, Marc Douglas, Chris Lohman and Luis Rosario on acheiving the highest honor in our organization….the prestigious HaganaH Black Belt. You make us all proud!!!!!!!! To those who went through this fire before , you all know how truly hot that fire is: The Strongest Steel, Is Forged In The Hottest Fire!!!!!!!!!!!

1) DIRECTIONS: if you never been to the new HQ’s yet, it can be tricky to find it the first time. the Address is 6851 SW 21st Court, #14 Davie FL 33317
from where ever you coming , East or West , you will need to be on 595 Interstate. The same Interstate the old school used to be on. Get off at University and go East on State Road 84 (the service road of 595). Take a right at 70th , you will see “Signature Grand” on the corner. Go about 400 yards to 21st Court , you will see “Amerigas” at the corner, take a left at 21st Court. Go all the way to the last alley between the two buildings and make a left….we are located at the end of the building. If you arrive early enough, do yourself a favor and scout it out earlier…

2) TIMES: Friday, from 4:00pm to 6:00pm registration…..you must register during this time! No exceptions. 6:30pm to 6:50pm Orientation. 7:00 to 9:00 Training.
Saturday, 8:00am to 9:45am Training. 10:00am to 11:45am Training. Lunch Break. 1:00pm to 2:45pm Training. 3:00 to 4:45pm Training. 5:00 to 6:00 Black Belts Meeting
Sunday, 8:00am to 9:45am Training. 10:00am to 11:45am Training and Combat Wrestling Take-Down Defense competition. Lunch Break. 2:00pm Black Belt Test.

3) NO SPECTATORS: No Exceptions!!! If you not a registered participant in the conference you will be asked to leave, please don’t put us in that position.

4) EQUIPMENT REQUIRED: 1) Headgear 2) Mouth Piece 3) Boxing Gloves 4) Shinpads 5) Groin Cup 6) Training Gun 7) Training Knifes both rubber and aluminum

5) DRESS CODE: Training Tshirts are required in all sessions. NO Tanktops!!! MMA/FIGHT Shorts or FIGHT Pants required in all sessions, NO fitted spandex (i.e. – Speedo/Underwear look alike)

6) WATER: It will be very hot. Bring a lot of water!!!!! and training towels.

In addition to his Rank promotion Colonel Brock Gaston has been put in charge of his entire Brigade, so the ceremony was a double ceremony, both the promotion of rank and a Change Of Command Ceremony.

4 FIGHT Instructors , including 1 HaganaH Black Belt , were in attendance at the ceremony.

A VERY warm congratulation goes to Brock from the entire HaganaH family, we are proud of you Sir!!!!

Personally, from one soldier to another, I am honored to be your teacher and friend….any time , any place, if you need me I will be there.

While the FIGHT Curriculum is our base Self-Defense curriculum, the Israeli Trench Fighting curriculum is the complete opposite of it in nature, it is an Offensive curriculum , not defensive. A lot of the material is directly from when I was a young soldier in the Golani Brigade and is taught verbatim per IDF doctrines and guidelines.

on Friday night training covered all that is related to the M-4′s Assault Riffle in the curriculum. 1) the M-4 as a CQB impact weapon 2) Defenses against 1-under stab , 2-defense against straight stab , 3-defense against ice pick 3) defenses against front threat with and without the command “turn around” and defenses against back threat with and without the command “walk”

***a Special Thanks goes to Bernie “The Mexican” from Israel for validating a couple weeks before the Certification that the techniques I was about to teach were still current in Israel , even-though I learn this related materials in Israel over 20 years ago in Zaoora.

On Saturday it was ALL about knifes!!! Both defenses against attacks: Under Stab, Straight Stab and Ice Pick …and , knife fighting in the trench

Finally Sunday it was All the gun disarms including both assault riffles and handgun. Also was covert “Bayonet” attack!

I was very selective of who attended this Certification since it was the first of its kind and the one who would set the standard from this point on. 14 participants were allowed to participate : 6 of my Black Belts, 4 FIGHT Instructors, 1 FIGHT student and one Military background individual with Combat experience and one VIP Security Specialist. I wanted to see how each one of those different geographic background individuals absorbs the training so I would have a diversity of intel regarding how to run future Trench Certifications.

Overall this Certification was amazing, ALL walked away better HaganaH Practitioners and Instructors. Both the Military guy and Security guy loved the training and materials. All participants were surprised how much the environment of a tight trench changes the energy of the techniques executed in the trench as opposed to in an open space…. Godzila said : “Wow, it gets Real aggressive in the trench, everything happens much faster!”

From now on this Certification will be limited to 12 participants only….even-though we had 14 participants this time , both me and Ryan (last year’s chairman) , agreed that 12 would be a much better number with future groups. So from now on 12 it is. The next Israeli Trench Fighting Certification is set for May of 2012, location TBA.

The four days of hard training featured advanced Hand-To-Hand Combat CQB techniques designed for crowds and riots environments, the use of the M-4 assault riffle for counter kidnapping and trench fighting environments, counter insurgency suicide knife attack defenses and advance combat scenarios long gun and semi automatic gun disarms. Israeli Knife Fighting was also covered. Each day began with a Combat Fitness workout and proceeded into the scheduled material for the day.

The soldiers pushed strong through the demanding training regiment and walked away well prepared. “I was Very pleased with this group, they were eager to learn and absorbed the materials very well” said Mike Lee Kanarek. Misha Novitzki, an HaganaH Black Belt , based in Atlanta was there the entire time of the training helping the soldiers with the training. ” They looked so much better on the last day than the first day, its actually amazing what a difference only in four days” said Misha Novitzki. (Two other individuals attended the training : one Green Beret Special Forces operator and one Captain from an un identified unit….)

A special review session of all the knife defenses and knife fighting techniques is scheduled to take place at Misha’s school “HaganaH Atlanta” in downtown Atlanta for all the soldiers that attended the training….

here is what the team leader had to say about the training:

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Dear Mr. Kanarek

I wish to give you my thanks and appreciation on taking the time and effort to train me and my soldiers of the 648th MEB Movement Team on 7th through 10th of November 2011 at Clay National Guard Gymnasium, Marietta Georgia.

The training you have provided to me and my soldiers was both mentally and physically demanding and well worth it. With ALL my years of training I have received from both in the military and law enforcement , this by far has taken the levels of survival to a higher level. The soldiers confidence in hand to hand combat with and without a knife, pistol, and riffle has boosted their confidence level even higher. Your training has given my soldiers an edge on survival and a hunger to receive more of your training.

Your instruction on how each movement flows to the next movement were broken down to a simple level. Your explanations on how each move, block, and reaction has a purpose were very detailed. The hands on training, gave the soldiers more of a visual understanding on how to respond naturally. This training showed us why HaganaH is the elite art of combative over all others. On behalf of the 648th Movement Team and myself, I want to thank you for sharing your profession and passion in developing elite warriors for this Nation.

Sincerely

Angel Nunez
Master Sergent, US Army
648 MEB Movement Team NCOIC

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as the training concluded on November 10th in the late afternoon….Mike Lee Kanarek drove back 12 hours straight to teach the Israeli Trench Fighting Certification the following day at the HaganaH HQ’s in Davie Florida.

The Best Never Rest!!!