Pre-Golf

The weather is wonderful here in Houston -- finally!

I get to go play golf this afternoon.

This morning's regular class:
Z-Health and Ground mobility work - 30 minutes

Strength stuff:
Rope Climbing mixed with punch-ups.
5 reps ES Punchup 53lb KB
5 reps ES Punchup 53lb KB
3 reps ES Punchup 70lb KB
3 reps ES Punchup 70lb KB

Finished with a set of snatches:
15 reps ES 1-Hand Snatch 35lb KB (warmup)
followed by
8 mins @ 20 RPM 35lb KB

Haven't done timed sets for a long time. I really noticed it in my forearms!

TKD & Bent Press

Tuesday morning...

Tae Kwon Do practiced mixed with the following lifts:
1 rep ES Bent Press 35lb KB
3 reps Pullups BW
1 rep ES Bent Press 53lb KB
3 reps Pullups BW
1 rep ES Bent Press 70lb KB
3 reps Pullups BW
1 rep ES Bent Press 80lb KB
4 reps Pullups BW
1 rep ES Bent Press 80lb KB
5 reps Pullups BW

Finished with
30 reps ES 1-Hand Snatch 44lb KB

Regular Class - Monday

Took Sunday off for Valentine's day with my sweety. (Actually, I dug ditches for a sprinkler system for about 6 hours!)

This morning, regular class. Began with Z-Health and mobility. Then, introduced the class to sitouts + flying leg swaps floor mobility drill.

Main workout:
5 reps ES 1-Hand Swing 35lb KB
5 reps ES 1-Hand C&P 35lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 35lb KB
5 reps ES Punch-up 35lb KB

5 reps ES 1-Hand Swing 44lb KB
5 reps ES 1-Hand C&P 44lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 44lb KB
5 reps ES Punch-up 44lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

Finisher (this is one of my favorite swing drills)
Start each set at the top of the minute:
18 swings 53lb KB
18 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
22 swings 53lb KB
22 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
18 swings 53lb KB
18 swings 53lb KB

Warm Weather - Finally

It looks like the cold stuff will finally leave today! Yeah!

Started with mobility and TKD forms - 40 minutes.

Regular KB class after that. I set up the bar in the corner with a 25lb plate for doing the Russian twist. This is the best exercise I have ever found for intercostals and obliques.

10 reps 2-Hand Swings 35lb KB
5 reps ES C&P 35lb KB
5 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

5 reps ES Side Press 44lb KB
10 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

5 reps ES Side Press 53lb KB
20 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

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

Buddy-style Snatch Practice (I go, You go)
5 reps ES 53lb KB
10 reps ES 53lb KB
15 reps ES 53lb KB
15 reps ES 62lb KB

TKD & Snatch

Continued preparation for upcoming TKD test and Level I Workshop with Pavel.

Z-Health Mobility and Coordination - 15 minutes
TKD Practices 10 mins
Regular KB Class:

Mobility warmup + up & Downs
10 reps 2-hand swing 44lb kb
5 reps ES Clean 44lb KB

set 1
3 reps ES Bottoms up Clean & Press 44lb KB
3 reps ES 1-Leg Deadlift
5 reps ES Punch Up 44lb KB (Press and 1/2 Getup)

set 2
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB

set 3
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 4
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 5
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB

Snatch Work
6 sets of
15 reps ES 1-Hand Snatch 44lb KB @ 50% workload (I go / you go)

Finished with splits training

Snatch-O

Continued snatch practice...
5 reps ES C&P 35lb KB
up & downs
10 reps ES Snatch 35lb KB
10 reps ES Swing 44lb KB
10 reps ES Snatch 44lb KB
10 reps ES Swing 53lb KB
15 reps ES Snatch 53lb KB
10 reps ES Swing 62lb KB
15 reps ES Snatch 62lb KB

Worked on new floor mobility demo

Movement Plus

Began with 40 minutes of mobility work. Z-Health stuff plus floor work. Added some high kicking work.

3 reps ES Windmill 44lb KB
3 reps BW pullups
10 reps pushups
20 reps High kicks
1 rep ES Bent Press 53lb KB
12 ft rope climb
3 reps ES Bent Press 62lb KB
20 reps pushups
5 reps BW pullups
3 reps ES Bent press 62lb KB

Two days

Yesterday, had regular class. Did lots of swings with a 35lb kb. Emphasized mobility with 1/2 figure 8's and up and downs. Practiced the side press with the class (because of the upcoming video). Also did a variety of 1-leg deadlifts.

Today, continued TKD practice for upcoming test (1-hr). Energy level pretty high but knee not the best. Perhaps because I walked several miles yesterday.

Saturday variety

Lots of knee rehab work. Practiced Tae Kwon Do for 45 mins.

Bent press practice:
2 reps each side Bent Press with 44lb KB - not very good!
10 pushups
5 pullups
2 reps ES Bent Press with 53lb KB - much better!
1 rep ES 1-arm pushup
3 reps Pullups w/ 18lb KB on foot
2 reps ES Bent Press with 70lb KB
1 rep ES 1-arm pushup
2 reps Pullups w/ 26lb KB on foot
1 rep ES Bent Press w/ 88lb KB - moving slowly today.

New Year

I have a TKD test coming up so, yesterday worked on TKD for about 45 minutes then did some heavier snatches.

Recently completed a couple of new videos: 1) Types of Presses: Military/Side/Bent and 2) 1-Arm Pushup Progression

Will be teaching at the April RKC in Minneapolis. So, I am preparing for the snatch test. I would like to do this with the 28kg bell.

Continued snatch practice today:
5 reps each side 44lb KB
5 reps ES 53 lb KB
5 reps ES 62 lb KB
5 reps ES 70 lb KB
10 reps ES 44 lb KB
10 reps ES 53 lb KB
10 reps ES 62 lb KB
15 reps ES 35 lb KB
15 reps ES 44 lb KB

Switched to swings:
15 reps ES 44 lb KB
15 reps ES 53 lb KB
15 reps ES 62 lb KB