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