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