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.