Thursday, December 24, 2009

Christmas Eve

No work today. No kettlebell class today.

11:00 a.m. - Full Z-Health I-Phase workout plus extra knee work, lunge work, ankle work. 1 hr.

Merry Christmas!

Wednesday, December 23, 2009


6:00 a.m. KB Class - worked on knee mobility, thoracic mobility, breathing.

Added lying presses & evil ab-wheel

8:00 a.m. More Z-Health - ankles, hips & knees combined with KB presses
singles: 53 lb, 53 lb, 53 lb, 53 lb, 62 lb, 70 lb

Total time today: 1-1/2 hrs

Tuesday, December 22, 2009

Missed days

Sunday, 9:00 a.m.
Regular KB class. Worked on lots of lunge positions and tall neutral stance training. Did neural KB circuit - 2 Clean & Press, 2 Rows, 2 Single-Leg DL, and 2 Punchups. Repeated on each side with various weights from 44 lbs to 62 lbs. Finished with a 3 min timed set of snatches and a 3 min timed set of clean and jerks. (using a 44 lb KB)

Monday - day off with wife. Some Z-Health drills throughout the day. Started working on getting out of the chair on one leg (a la pistol) to strengthen my left leg. 40 min walk in evening.

Tuesday, 7:00 a.m.
Full I-Phase workout. Extra lunge work. Extra cervical work. Extra knee work. Extra ankle work. Total time 1 hr.

Afterwards did 3 sets each of 5 reps on ab-wheel, and 5 reps feet together rock-bottom squats with 18 lb KB. (Continuing to work on improving range of motion in L-knee)

Saturday, December 19, 2009

Press & Snatch

8:30 a.m. - Started off will full Z-Health I-Phase workout.

4 reps - 2 KB Lying presses (53 lb)
4 reps - 2 KB Lying Presses (62 lb)
4 reps - 2 KB Lying Presses (62 lb)
Rope climb

5 snatches each side 53 lb KB
5 snatches each side 62 lb KB
Rope climb

5 snatches each side 70 lb KB
5 snatches each side 80 lb KB

Friday, December 18, 2009

Pushups & Squats

Last night: TKD class at 7:00 p.m.

This morning: 6:00 a.m. Kettlebell class. Lots of Z-Health work on heels, ankles, shoulders & necks. Working hard to improve squatting and lunging movement patterns.

Finished with 1-arm pushups, bodyweight rows, and a couple of sets of snatches.

Thursday, December 17, 2009

Z-Health & Knee

7:00 a.m. - started with some meditation. 45 mins of I-phase drills. Tried 5 deep squats with feet together. This is something I have been avoiding like the plague. Lots of crunchiness but no pain. Afterwards, the knee felt REALLY good. That's weird.

Wednesday, December 16, 2009

bad computer

Hard drive on computer died. Been without for a few days.

6:00 a.m. - kettlebell class. did lots of Z-health with a client who is having squatting difficulties. Ankle tilts and toe pulls reactivated some muscle groups.

Finished with a neat new combination:
Left Side...
1-clean & press
1-punch up

Right Side...
1-clean & press
1-punch up

Left Side...
2-clean & presses
2-punch up

Right Side...
2-clean & presses
2-punch ups

Well, you get the idea. We worked up from 1 thru 4. I used the 53 lb KB. I like this drill. We WILL do it again!

Friday, December 11, 2009


Friday, 12/11/09
6:00 a.m. – Kettlebell Class. Started with R-Phase work: ankle tilts, toe pulls, 6-position ankle circles & hip circles. Added some lunge work. Finished with KB rows, 1-Leg DL, and Punch-ups for strength. Then did walking swings. (Total time 1 hr).

7:30 a.m. – worked on TKD forms (Total time 1 hr.)

6:30 p.m. – 7th Dan intermediate TKD test (Total time 2 hrs)

Thursday, December 10, 2009

TKD Preparation

Yesterday morning - regular kettlebell class. Did joint mobility, some swings, abs. Total time 1 hr. In the afternoon I worked with David on Tae Kwon Do for 1-1/2 hours at the dojang. Knee felt great even during jumping kicks! Wow.

This morning, full R-Phase with some kicks. Tae Kwon Do test tomorrow evening.
Total workout time this morning 1 hour. Knee still feels pretty good. Virtually no swelling.

Tuesday, December 8, 2009

Funeral - New Resolution

I was out of town for a couple of days attending the funeral of my cousin.

New resolution: Blog more .... Blog better!

Private Z-Health Session with GM. Much better progress since I stuck to the Monday morning protocol! Assess, Muscle Test, drills ... REPEAT.

Worked on I-Phase drills + TKD

Added knee circles with stretch band. Still improving: better strength, range of motion, and reduced pain.

Started adding feet together, flat foot squats to rock bottom. A couple of set of 3 with an 18lb counterweight.

Most difficult drill right now seems to be left lateral lunge with full lumbar circles. Lots of catching and popping in the left knee accompanied by some discomfort.

Total personal time about 1 hour.