golf weekend

I am leaving today for a 4-day golf weekend. The weather here is perfect!

A little work before I leave...

TKD practice + stretching + rope work.

Bent press practice:
1 rep Each Side 35lb KB
1 rep Each Side 44lb KB
2 reps Each Side 53lb KB
2 reps Each Side 53lb KB
2 reps Each Side 62lb KB
3 reps Each Side 70lb KB
1 rep ES 80lb KB
1 rep ES 88lb KB

been away

I was away for a while.... Went to Phoenix for Level IV Z-Health certification. Very cool!

Today, I am back in the mix with confusion, singles-training.

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES

1 pullup BW
5 pushups BW

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES

2 pullups BW
10 pushups BW

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES
62 lb KB ES

3 pullups BW
20 pushups BW

1 Bent Press ES 70lb KB
1 Bent Press ES 44lb KB
1 Bent Press ES 80lb KB

Between each set today I did pistol work and rehab work on my left knee.

mix it up

confusion training...

Military press
1 rep ES 44lb KB
1 rep ES 53lb KB
1 rep ES 62lb KB

Pullups
1 rep BW
1 rep BW + 9lb KB
1 rep BW + 13lb KB

Military Press
1 rep ES 53lb KB
1 rep ES 62lb KB
1 rep ES 70lb KB (still struggling with left side - but pain-free now)

Bent Press
1 rep ES 53lb KB
1 rep ES 62lb KB
1 rep ES 70lb KB

Pullups
1 rep BW
1 rep BW + 9lb KB
1 rep BW + 13lb KB

Bent Press
1 rep ES 62lb KB
1 rep ES 70lb KB
1 rep ES 80lb KB

Pullups
2 reps BW
2 reps BW + 9lb KB
2 reps BW + 13lb KB

Bent Press
1 rep ES 88lb KB
1 rep ES 80lb KB

Pullups
1 rep BW + 26lb KB
5 reps BW

Clean & Press
1 rep ES 44lb KB
1 rep ES 53lb KB
1 rep ES 62lb KB

Rope work
Right elbow finally starting to improve! Yeah!

mixed bag

Returned to the mixed workout approach. Starting with sets of 5 of grinds and finishing with ballistics.

The following group was performed 4 times:
5 reps each side Military Press w/ 44lb KB
5 reps each side Rows w/ 44lb KB
5 reps each side 1-Leg Deadlift w/44lb KB
5 reps Swing + curl + Front Squat w/ 44lb KB
5 reps each side 1/2 Getup

after each group, performed some Z-Health movement drills.

Finished with 101 reps KB Snatch in 5 mins w/ 44lb KB

Return from Russia

I was in Russia for a few weeks. Back on track with blogging....

Clean & Press
3 reps each side (ES) 35lb KB
2 reps ES 44lb KB
1 rep ES 53 lb KB

2 reps 1-KB Deadlift 124lb KB

1 rep Bent Press ES w/ 53lb KB

3 reps C & P ES w/ 44lb KB
3 reps Deadlift w/ 150lb KB
2 reps C & P ES w/ 53lb KB (something pinched in my neck)

Trying to work out the kink...
5 reps ES Snatch w/ 35lb KB
5 reps ES Snatch w/ 44lb KB
5 reps ES Snatch w/ 53lb KB
1 rep C & P ES w/ 53lb KB (neck not getting worse)

1 rep C & P ES w/ 62lb KB
5 reps Deadlift w/ 150lb KB

Bent Press
1 rep ES w/ 44lb KB
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB

Bent Press
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB

Clean & Jerk
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB

Snatch
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB
1 rep ES w/ 88lb KB

Clean
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB
1 rep ES w/ 88lb KB
1 rep ES w/ 106lb KB

Ditch digging

Spent 2 days working on a sprinkler system. This involved digging lots of ditches, some of them through rock! Plenty of squatting and lifting. So, I took it easy today.

5 reps Clean & Press (C&P) with 53lb KB Each Side (ES)
5 reps Punch ups with 53lb KB ES
4 reps C&P with 53lb KB ES
4 reps Punch ups with 53lb KB ES
3 reps C&P with 53lb KB ES
3 reps Punch ups with 53lb KB ES

2 reps C&P with 53lb KB ES
2 reps Punch ups with 53lb KB ES

1 reps C&P with 53lb KB ES
1 reps Punch ups with 53lb KB ES

Finished with ab work

Monday's Workout

3 pullups Bodyweight only
3 reps Clean & Press (C&P) 44lb KB each side (ES)
5 reps pushups

3 pullups w/ 9lb weight on foot
3 reps Seesaw press 2-44lb KBs
2 reps overloaded pushups ES

3 pullups w/ 13lb weight on foot
3 reps Seesaw press 2-53lb KBs
2 reps overloaded pushups ES

3 pullups w/ 18b weight on foot
3 reps Seesaw press 2-53lb KBs
2 reps overloaded pushups ES

pistol work

30 reps Swings w/ 44lb KB
30 reps Cleans w/ 44lb KB
30 reps Snatches w/ 44lb KB
30 reps Swings w/ 44lb KB
30 reps Cleans w/ 44lb KB

Finished with "Counter-Actives"

Sunday's workout

1 Bodyweight (BW) Pullup
1 Military Press (MP) each side (ES) with 35lb KB

2 BW Pullups
1 Clean & Press (C&P) ES with 53lb KB

3 BW Pullups
1 C&P ES with 62lb KB

4 BW Pullups
2 C&P ES with 62lb KB

5 BW Pullups
1 Pullup w/ 18lb KB on foot
3 C&P ES with 62lb KB
2 Pullups with 18lb KB on foot

40 up & downs (various speeds)
5 swings ES 44lb KB
5 cleans ES 44lb KB
3 C&P ES 44lb KB
5 snatches ES 44lb KB

5 swings ES 44lb KB
5 cleans ES 44lb KB

5 swings ES 44lb KB
3 C&P ES 44lb KB

5 swings ES 44lb KB
5 snatches ES 44lb KB

5 mins of Clean & Jerk with 44lb KB (41 reps)

Finished with splits flexibility training.

Friday's workout

Based on sets of 5 reps...

5 reps Military Press (MP) 35lb KB each side (ES)
5 reps 1-KB Rows 35lb KB ES
5 reps Lying press 35lb KB ES
5 reps Sumo Deadlift (DL) 53lb KB

5 reps MP 44lb KB each side
5 reps 1-KB Rows 53lb KB ES
5 reps Lying Press 53lb KB ES
5 reps Sumo DL 106lb KB

5 reps MP 53lb KB each side
5 reps 1-KB Rows 62lb KB ES
5 reps Lying Press 62lb KB ES
5 reps Sumo DL 124lb KB

5 reps MP 53lb KB each side
5 reps 1-KB Rows 70lb KB ES
5 reps Lying Press 70lb KB ES
5 reps Sumo DL 150lb KB

5 reps MP 53lb KB each side
5 reps 1-KB Rows 70lb KB ES
5 reps Lying Press 70lb KB ES
5 reps Sumo DL 150lb KB

Finished with 100 snatches in 5 mins with 44lb KB

Thursday's Fun

started slowly with 30 sec rope work, some knee work, and mobility work.

3 pullups - BW only
Bent Press 3 reps 53lb KB ES (each side)
assisted pistols 3 reps ES

pullups 5 reps w/ 4kg KB on foot

Bent Press
1 rep ES 62lb KB
1 rep ES 70lb KB
1 rep ES 80lb KB
1 rep ES 88lb KB

assisted pistols 3 reps ES

pullups 4 reps w/ 4kg KB on foot

Bent Press
2 reps ES 62lb KB
1 rep ES 70lb KB
1 rep ES 80lb KB

assisted pistols 3 reps ES

pullups 3 reps w/ 4kg KB on foot

Bent Press

1 rep ES 62lb KB
2 reps ES 70lb KB
1 rep 80lb KB (right side only)

assisted pistols 3 reps ES

pullups 3 reps w/ 4kg KB on foot
pullups 2 reps w/ 4kg KB on foot, chain on other foot

Wednesday Workout

Worked out with class this morning. Focus on pullups, pushups, deadlifts, and presses. Also continued to refine the "Counter-Actives".

pullups: 3 + 5 + 4 + 4 (BW only with variations)
presses: 3 reps 35lb KB ES, 5 reps 53lb KB ES, 3 reps 62lb KB ES
deadlifts: 5 reps 35lb KB, 5 reps 53lb KB, 5 reps 106lb KB, 5 reps 206lb KB

high intensity cleans: 5 reps ES 53lb KB, 5 reps ES 62lb KB, 5 reps ES 70lb KB, 5 reps ES 53lb KB, 5 reps ES 80lb KB, 5 reps 35lb KB, 5 reps ES 88lb KB, 1 rep ES 106lb KB

started and ended with 'Counter-Actives'

New Week - Tuesday

Yesterday, worked outside digging holes and mixing concrete. Nice exercise!

Today, resumed the pullup program, the bent press practice, and continued to review/refine the "Counter-Actives" mobility routine.

3 pullups - bodyweight only
3 Bent Presses ES - 53lb KB
30 sec Rope work

5 pullups - with 4kg KB on foot (this really changes the form)
3 Bent Presses ES - 70lb KB
1 min Rope work

4 pullups - with 4kg KB on foot
3 Bent Presses ES - 70lb KB
1.5 min Rope work

3 pullups - with 4kg KB on foot
3 Bent Presses ES - 70lb KB
2 min Rope work

2 pullups - with 4kg KB on foot
3 Bent Presses ES - 70lb KB

1 pullup - with 4kg KB on one foot, chain on other
1 Bent Press ES - 80lb KB

Daily Mobility

Working on a new set of daily mobility drills. These are specifically designed as an antidote to society's dysfunction.

Pullups: 2 no weight, 3 w/ 13lbs, 3 w/ 13lbs, 3 w/ 13lbs

Bent Press: 3 x 53lbs ES, 3 x 53lbs

Labor Day

Held a mini-clinic on mobility exercises. Featured exercises:
1. saucer drill
2. the reed
3. floating roll
4. knee swap drill
5. up and downs.

Weekly Plan - Friday

Worked out with class.

Military Press: performed ladders
3+2+1 ES with 44lb KB
4+3+2+1 ES with 44lb KB
5+4+3+2+1 ES with 44lb KB
4+3+2+1 ES with 44lb KB
3+2+1 ES with 44lb KB

Same sequence as above with rows.

Pushups (various positions) 3+5+8+10+8+5+3

Sumo Deadlifts: 124lb KB - 3+5+8+10+8+5+3

Lunge & Getup Practice
Finished with 2 mins Plank

Weekly Plan - Thursday

Pullups: 5+5+5+5

Bent Press: 3 x 53lbs ES,3 x 53lbs ES, 3 x 70lbs ES

Rope work: 30 sec, 1 min, 1.5 mins

Continued practice of Lizard Crawl

Weekly Plan - Wednesday

Varied the pullup work:
2 reps - BW
2 reps - BW + 13lbs
1 rep - BW + 26lbs
2 reps - BW
2 reps - BW + 18lbs
1 rep - BW + 35lbs

Lots of Z work on lunges/getups

Tae Kwon DO

Knee rehab work

Weekly Plan - Tuesday

Jump Rope: 30 sec, 30 sec, 1 min
C & P: 3 x 35lbs ES

Pullups: 6+5+5+4+3 (Last set with chain)

Bent Press: 3 x 35lbs ES
3 x 53lbs ES
3 x 70lbs ES
1 x 80lbs ES

Tae Kwon Do Practice
Gripper work

No Sleep - Monday

No sleep last night. Gonna take it quite easy today. Pushups, rope climbing, some TKD practice.

Practiced the Lizard Crawl.

Military Presses: 2 sets of 5 x 53lb ES

missed days

Missed a few days due to personal matters...

Sunday starts a new week, though!

Pullups: 6+5+4+4+3 Last set with chains

Centurion workout with 35lbs for the class. I did some of it including C & P with 53lb KB. Started teaching the lizard crawl. Pullovers for pullup technique training.

Week 2 - Thursday

This afternoon I will be digging postholes!

Week 2 of pullup plan: 6+5+4+3+3 (Last set w/ chain)

Alternated the above with work on presses:
1 x 44lb Clean & Press ES (each side)
2 x 53lb C & P ES
2 x 62lb C & P ES
2 x 62lb C & P ES
4 x 53lb C & P ES

Added some pistol work to finish up.

Wednesday Workout - Week 2

Worked out with class this a.m.

After some warmup swings, presses, snatches and getups, here is the body of the workout:

1 swing + 1 clean + 1 squat + 1 press + 1 snatch left side (this is a circuit)
repeat circuit on right side
1 pushup (all continuous)
Rest 2 minutes

During rest, performed various Z-Health drills

1 circuit left side + 1 circuit right side + 1 circuit left side + 1 circuit right side + 2 pushups
Rest 2 minutes

1 circuit left
1 circuit right
1 circuit left
1 circuit right
1 circuit left
1 circuit right
3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups
2 minutes rest

repeat circuits 5 each side alternating + 5 pushups
2 minutes rest

repeat circuits 2 each side alternating + 2 pushups
2 minutes rest

repeat circuits 3 each side alternating + 3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups

Finished with ab exercises: ab wheel, hanging leg raises, & plank.

Tuesday's Workout

Week 2 of Pullup Program: 6+5+4+3+2 (last set with chains)

Continued Bent Press Practice:
2 x 35lbs (ES - Each side)
2 x 53lbs ES
2 x 62lbs ES
2 x 70lbs ES
2 x 80lbs ES

Intermixed with above lifts was Tae Kwon Do and Z-Health Practice

Finished with knee rehabilitation work and pistol practice.

Monday's class

Didn't get enough sleep last night. Too many house guests for the upcoming new baby's arrival.

Worked out with the class this morning. Here is the workout:

1. 1-Leg Deadlift - 3 reps x 35 lbs each side
2. 1-Arm KB Rows - 3 reps x 53 lbs each side
3. 1-Arm KB Lying Press - 3 reps x 53 lbs each side
4. 1-KB swings: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side PLUS
1-KB snatches: 10 reps x 53lb KB each side

As the workout progressed, we made the rows more difficult by doing them "renegade" style .... then we started doing them and lifting one leg.

We varied the 1-Leg Deadlift each set: in front, inside, outside, etc.

Weekly Plan - 2nd Week THE LIST

The weekly plan that I am pursuing is an effort to insure I make progress on all those things most important to me.

Here's the list:
1. Tae Kwon Do
2. Strength Endurance (Swings / Snatches)
3. Pullups
4. Bent Press
5. Military Press
6. Pushup (1-arm)
7. Knee Rehabilitation (pistol)
8. Mobility / Stretching (splits)
9. Ab Work (Hanging Leg Raises)
10. Grip Work
11. Z-Health Practice

Today's Practice:
Pullups: 5+5+4+3+2 (last set with chain)
Tae Kwon Do
Z-Health 20 mins
Bent Press: 3 x 53lb (Each side), 3 x 53lb , 1 x 70lb

Then various lifts with regular class including Getups and Military Presses.

Weekly Plan - Saturday

Continued Pullup Program: 5+4+4+3+2 (last set w/ chain)

Bent Press: 2 x 35lbs each side, 2 x 53lbs each side, 1 x 70 lbs each side, 1 x 70 lbs each side, 1 x 80 lbs each side

Mobility work / getups

Weekly Plan - Friday

Day off - worked at home in yard on various projects

Weekly Plan - Thursday

Continued the pullup progression: 5+4+3+3+2

Also alternated Tae Kwon Do practice with snatches: 10+10+15+15 each side with 53 lb KB = 100 reps

Continuing knee rehabilitation work.

By the way, I (like most people) find the last part of the pullup to be the most difficult. There are different muscle groups involved in getting your chest to the bar. So, if something is difficult for me, THIS IS WHAT I SHOULD WORK ON! In the last set of the pullup progression, I hang a chain from my feet. This increases the difficulty as I near the top of the pullup.

Weekly Plan - Wednesday

Today, included some presses, pushups, and hanging leg raise work.

Clean & Press: 1+2+3 each side with 44 lb, 1+2+3 each side with 53 lb, 1+2+3 each side with 44 lb, 1+2+3 each side with 53 lb.

Pushups: 3+5+8+10 reps (very slowly on the way down, explosive on the way up)

Weekly Plan - Tuesday

2nd day of Pavel's pullup routine: 5+4+3+2+2
Practiced the Bent Press: 2x35, 2x35, 2x53, 2x53, 2x62 (each side)
Did some deadlifting and rope climbing.
Practiced the clean: 1x88, 2x88, 3x88 each side.

Weekly Plan - Monday

Today's light workout included pullups from Pavel's progression: 5+4+3+2+1=15 reps.
Also included 1-arm pushups and pistol training.

Weekly Plan - Sunday

Starting on a new organizational approach to training. I have LOTS of things I want to practice and many areas where I want to make improvement.

Swings / Snatches for strength/endurance
Tae Kwon Do

Pullups
Bent Press
Military Press
Pushups

Pistols / Knee Rehabilitation
Mobility / Flexibility / Stretching
Ab Work
Grip Work

I will try to post progress here as I iron out this plan!

Sunday: Swings: 10+20+30+40+50+40+30+20+10 = 250 swings with a 53 lb KB,
also Military Press: 1+2+3+4+5+4+3+2+1 = 25 reps each side with a 53 lb KB.

Night Class & Funeral

Last night taught a kettlebell class from 6:30 p.m 'til 8:00 p.m.

Lots of Z-Health foot and ankle work. Added some Turkish Getup work that was recommmended by George Samuelson. Seemed to help a great deal with the supporting arm positioning and connecting. Way to go George!

Finished with some Bretzel work.
Total time 1 hr 30 mins

8:00 a.m. Alternating Z-Health I-Phase work with Tae Kwon Do practice

An interesting sensation occurred during my TKD practice. I had the feeling I was watching myself practicing from outside. I liked the feeling. Will try to reproduce it. It is similar to what I see during mental rehearsal. This seems to add a significant mental challenge to TKD practice.

Total time: 40 mins (Had to leave - friend's funeral today)

Z-Health - Pistol Progress

7:00 a.m. - Private Z-Health (worked from feet to neck, then shoulders) 1 hr.
8:15 a.m. - Barbell Deadlifts - 135 lb (form only), pushups (working on compression), deep squats & pistol work, military presses 53 lb KB.

DL 5 reps
Pushups 10 reps
Clean & Military Press 1 + 2 + 3 each side - 53 lb KB
Assisted Pistols - 3 reps each leg !!!! (left knee was pain free !!!!)

DL 5 reps x 135 lbs
Pushups 10 reps
Clean & Military Press 1 + 2 + 3 each side - 53 lb KB
Assisted Pistols - 3 reps each leg (2nd set not as deep, not as comfortable, a little fear factor).

Rope Climb

Drop set snatches
1 x 53lb
2 x 44lb
3 x 35lb

1 x 62lb
2 x 53lb
3 x 44lb
4 x 35lb

1 x 70lb
2 x 62lb
3 x 53lb
4 x 44lb
5 x 35lb

sick people

5:30 a.m. - Ankle and foot work. Rolling on the floor. TKD practice. Jumped rope.

6:00 a.m. - Kettlebell Class. Lots of sick students. Decided to work only on Z-Health R & I Phase with them. Lunges, ankles, knees.

7:00 a.m. - 2 min Snatches - 35 lb KB @ 20 RPM (40 reps x 35 lbs = 1400 lbs)
Hip circles
5 min snatches - 35 lb KB @ 20 RPM (100 reps x 35 lbs = 3500 lbs)

Stretching
Total time: 2 HRS

press skills

8:30 a.m. Z-Health knee work, lunges, ankles, and foot. Warmup with some swings, cleans, presses, & snatches

9:00 a.m. Kettlebell Class: Main strength workout portion consisted of various military presses emphasizing bottoms-up and waiter's press for proper technique. Single-leg deadlifts, and kettlebell situps.

Finished with walking swings and various stretches.

After class did some presses with the 62 lb kb. Then added a rope and 3lb plate and repeated. This changes things.

Did a bit more knee work -- deep squats, bands. Added neck mobility.

Total time 2 hrs.

playing on the floor

Playing on the floor is lots of fun!

8:30 a.m. - Z-Health ankle tilts, toe pulls, camshafts, thoracic work, wrists, elbows. Then got on the floor: forward & backward rolls. Played will forward falls.

20 RKC snatches each hand - 35lb KB

Pelvic work, lunge work, knee work.
Ring pullups - these don't hurt my left elbow as much.

10 RKC snatches each hand - 53 lb KB

9:00 a.m. - Private session: lots of work on ankles and feet. Finger flexion/extension.

Total time: 1 hr 45 mins

Beginning

Out of town guests have departed.

Started the 6-pack plan.

6:00 a.m. Kettlebell Class. Slo-mo presses with one hanging, with one cleaned, with one overhead. Punch-ups. 1-Leg Deadlifts.

Finished with squat thrust - rollover x 2 + 10 swings each side. (Very cool cardio and mobility)

Did much thoracic work with class.
Total time 1hr 10 mins

Out of Town

Short day. 15 mins Z-Health and a couple of pullups. Drove to Austin.

Heavy Day

6:00 a.m. Kettlebell Class - Mixed Heavy lifts with Z-Health R & I Phase Exercises.

Heavy Presses - Singles
Heavy Deadlifts - 2 Hand & 1 Hand Sumo Bells
Heavy Swings
Heavy Snatches

Ankle tilts, 9-position toe pulls, various lunges with hip, thoracic and knee work, elbow circles. Total time 1 hr 15 mins

DL & Side Press

9:00 a.m. Began with 20 mins I-Phase training: ankles, knees, hips, pelvis, thoracic, neck, shoulders, lumbar, wrists & lots of lunge positions.

1-KB Sumo Deadlift - 10 reps x 53 lbs
1-KB Side press - 3 reps each side x 53 lbs
4-position bent knee hip circles

1-KB Sumo Deadlift - 10 reps x 88 lbs (Focus on left leg bone rhythm)
1-KB Side press - 3 reps each side x 53 lbs
Deep Squats (feet together - started trying to extend left leg)
Closed Chain knee circles

1-KB Sumo Deadlift - 10 reps x 150 lbs (Focus on left leg bone rhythm)
1-KB Side press - 1 rep each side x 62 lbs
1-KB Side press - 1 rep each side x 70 lbs
1-KB Side press - 1 rep each side x 80 lbs
(Side presses are shaky. Obviously I haven't been practicing these for a while. Reduce the weight - get some reps in. This is a terrific lift. Lots of opportunity for neuromuscular training ... and it is fun.)

Deep squats (feet together - almost able to extend left leg and hold it !!!!)

1-KB Sumo Deadlift - 10 reps x 200 lbs (Focus on left leg bone rhythm)
1-KB Side press - 5 reps each side x 53 lbs
1-KB Side press - 2 reps each side x 53 lbs (videotaped)

Total time 1 hr 15 mins

10:30 a.m. - private kettlebell lesson

KB Variety and Timed Sets

6:00 a.m. Regular KB Class. Began with 10 minutes of joint mobility including one-legged drills for balance, flexibility and strength.

5 KB swings each hand - 35 lb
5 KB clean & Press each hand - 35 lb
10 KB snatches each hand - 35 lb
10 KB sumo deadlifts - 35 lb
5 KB rows each hand - 35 lb
5 pushups
10 bodyweight squats

Repeat above with 44 lb KB

1/2 fig 8 to a clean - 5 reps each side 35 lb
1/2 fig 8 to clean & press - 5 reps each side 35 lb
1/2 fig 8 to clean + hot potato

Repeat above with 44 lb KB

1 min - Clean & Jerk with 53lb KB
2 min - Clean & Jerk with 44lb KB
4 min - Clean & Jerk with 35lb KB

Hanging (on rings) knee raises x 5 reps
Hanging (on rings) knee raises to the side x 6 reps

Knee raises in plank position on swiss ball x 5 reps
Knee raises to the side in plank position on swiss ball x 6 reps

2 min - Plank variations

Total time 1 hr 15 mins

Z-Health & Body Weight

7:00 a.m. Started with lunge work. Symmetry is improving but still needs much work.

9-position toe pulls - 1st time my knee didn't hurt while doing inside toe pulls !

Discovered that bent-knee hip circles are difficult for me (but very good for me). I will try to do these at least twice per day.

Left posterior 45 deg lunge pelvic circles provide the most crunch in the knee. I am convinced that things are smoothing out in the knee.

Finished full I-Phase workout + band work. Total time 1.5 hrs

Added 5 deep squats, feet together with 12 lb KB and 5 reps with a 9 lb KB. I am hoping to rebuild the damaged joint capsules.

After the Holidays

Long holiday season. Lots of friends and family. We have had visitors from Italy for the past 2 weeks.

6:00 a.m. Kettlebell class. Ladders of swings, cleans, clean & press, snatch and lying presses. First set 35 lb, 44 lb, 53 lb. Second set 44 lb, 53 lb, 62 lb.

Various Z-Health R-Phase drills (mostly for hips since we were doing lots of shoulder work).

Finished with example of volume training: 35 lb press x 5 reps each side, 35 lb press x 10 reps each side.

Still trying to get feedback from clients for design of next 6 week program for strength / endurance.