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
Thursday, November 18, 2010
Saturday, November 13, 2010
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.
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.
Tuesday, November 2, 2010
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!
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!
Monday, November 1, 2010
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
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
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