Jay's Workout Log

Spring Swing

2011-05-23T05:20:00.000-07:00

Started the 12-Week Spring Swing Program today!

Light Swings, Medium Snatches, Light Getups
Getups: 2 reps ES BW
Swings: 2 sets 10 reps 2-Hand + 35# KB
Snatches: 10 reps ES 35# KB

Getups: 3 reps ES BW
Swings: 3 sets (5 reps ES + 44# KB)
Snatches: 3 sets (15 reps ES @15 RPM + 44# KB)

The Hill

2011-05-22T15:06:00.000-07:00

Today the class (and I) did a new 360 Hill workout.

This involves using a 53# KB and doing 360 swings in a hill pattern:
10+20+30+40+50+60+50+40+30+20+10
Intermixed with this was a bunch of mobility and core strengthening drills.
Yummy

variety cardio

2011-05-20T08:33:00.000-07:00

We are about to begin the 12-Week Spring Swing program. So, I thought some variety was in order today.

We started with 1-leg Deadlifts with very light weights (sets of 3 reps ES) and proceeded to heavy sumo-style deadlifts (sets of 5 reps).

The cardio routine was:

5 reps 1-Hand KB Swing Left Side
5 reps 1-Hand KB Swing Right Side
5 reps KB Curl
1 rep ES Up & Down

5 reps ES Clean & Press
5 reps ES KB Rows
1 rep ES Up & Down

5 reps ES Snatch
5 reps Each way Halo
1 rep ES Up & Down

We did 4 sets of this without rest. I used a 35lb KB but it was too light for much cardio.

We finished with some ab work - plank on a swiss ball. Cool!

counter-actives

2011-05-19T07:35:00.000-07:00

Worked on Counter-Actives Videos

3 reps Pullups BW
Jump Rope Video
1 rep ES Bent Press 44# KB
5 reps Pushups

3 reps Pullups w/ 13# KB on foot
pistol training
1 rep ES Bent Press 53#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 18# KB on foot
1 rep ES Bent Press 62#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 22# KB on foot
1 rep ES Bent Press 70# KB
1 rep ES 1-Arm Pushup

1 rep ES Bent Press 80# KB
1 rep rope climb

5 reps ES 1-Hand Swings 53# KB
5 reps ES 1-Hand Swings 62# KB
5 reps ES 1-Hand Swings 70# KB
5 reps ES 1-Hand Swings 80# KB
5 reps ES 1-Hand Swings 88# KB

KB 300

2011-05-18T05:06:00.000-07:00

Usual Z-Health work prior to class.

Worked out with class. We did 4 rounds of the KB 300. This routine has LOTS of snatches and getups.

Finished with ab work and 2 mins plank

In Between

2011-05-17T05:44:00.000-07:00

Tuesdays and Thursdays are my "in between" days. So, I usually go light and do something different.

Today:
10 mins tennis ball juggling practice
5 mins rope jumping practice
3 reps pullups BW (Bodyweight)

Clean & Press ladders 1+2+3 reps ES 53# KB (Total 12 clean & presses)

Windmills (1 up / 1 down) 3 reps ES 2x35# KB

Pullups 5 reps + 13#KB

C & P ladders 1+2 reps ES 62# KB (Total 6 clean & presses)

Windmills (1 up / 1 down) 3 reps ES 2x53# KB

Pullups 5 reps + 13#KB

Bent Press Ladder
1 rep ES 35# KB
1 rep ES 53# KB
1 rep ES 70# KB

Kettlebell 300

2011-03-23T05:13:00.000-07:00

Allergies !!!! $#%###

Trying to stay healthy -- 45 minutes of Z-Health training before class.

Did most of the Kettlebell 300 workout #3 with the class. Lots of squats, pushups, presses, swings. Finished with the 50-thingy (using the 53lb KB) and ab work.

allergy season

2011-03-22T08:30:00.000-07:00

Had trouble sleeping last night. Lots of trees and flowers doing their spring thing!

This morning did work on floor mobility for 30 mins.

Decided I needed some snatch practice to help with the sinuses.
1-KB Snatch 10 reps ES 35lb KB
Bent Press 3 reps ES 53lb KB
1-KB Snatch 10 reps ES 53lb KB
Bent Press 3 reps ES 70lb KB
1-KB Snatch 10 reps ES 70lb KB
Bent Press 1 rep ES 80lb KB
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)
30 sec rest
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)

1-KB Snatch 32 Reps ES 35lb KB (1-hand change) (16 reps/min)

volume workout

2011-03-21T03:44:00.000-07:00

Yesterday, did the "Volume Workout #4" with the class. 25,000 lbs of lifting involving mostly lighter weights. Also included 340 swings with a 35lb KB. Will introduce today's class to the same thing!

Before class worked on pullups, presses & pistols.

Heavy presses and 1-Leg Deadlifts during class. Finished the class with walking swings and the "clean & shuffle"

summer has arrived

2011-03-18T05:11:00.000-07:00

Wednesday, a friend helped me dig and push a 2" pipe under my driveway. Lots of digging, squatting, and hammering.

Yesterday, I filled up the giant holes we dug and then spent 4 hours painting a fence. More "natural" exercises!

This a.m. - worked on one-arm pushups, rope climing and did some heavy KB swings. Finished with a light cardio swing set:

At the top of each minute began one of the following:
20 reps 35lb KB 1-Hand Swing
20 reps 35lb KB 1-Hand Swing
22 reps 35lb KB 1-Hand Swing
22 reps 35lb KB 1-Hand Swing
24 reps 35lb KB 1-Hand Swing
24 reps 35lb KB 1-Hand Swing
30 reps 35lb KB 1-Hand Swing

Total: 5670 lbs in 7 mins.

Out of the Box Exercise

2011-03-16T03:43:00.000-07:00

Yesterday, started in the morning with pushups, pullups, bent presses. Then I repaired the sprinkler system. Then, I spread dirt and mulch. David has borrowed my wheel barrow so I carried lots of bags very far. Back is tweaked a bit this a.m.

Today promises to be another unusual exercise day. Regular class at 6:00 a.m. followed by a private. Then, I am off to golf. This evening, a friend is coming to help me push a 2" pipe sleeve under a driveway. This will involve lots of hammering and digging. Cool!

Tuesday - In Between

2011-03-15T06:24:00.000-07:00

Haven't blogged since the TKD test. Lots of preparation for that!

Now I am into training for the upcoming RKC trip in April and a corporate mobility workshop this month. Yesterday's workout was one I will be sending out in a newsletter. At the end of the workout is a snatch training drill. It is the Hill workout with snatches.

5 snatches each side
10 snatches each side
15 snatches each side
10 snatches each side
5 snatches each side

Did this with a 53lb KB and 15 sec rest between each set. This is a total of 90 snatches. Next, we up it to:

5 snatches each side
10 snatches each side
15 snatches each side
15 snatches each side
10 snatches each side
5 snatches each side

This is 120 snatches. Then we repeat the two workouts with only 10 secs rest. Then we increase the weight. The goal is 100 reps with a 62lb KB in 5 mins.

Pre-Golf

2011-02-16T05:15:00.000-08:00

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

2011-02-15T05:16:00.000-08:00

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

2011-02-14T05:16:00.000-08:00

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

2011-02-12T06:43:00.000-08:00

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

2011-02-11T06:37:00.000-08:00

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

2011-02-09T05:07:00.000-08:00

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

2011-02-08T07:29:00.000-08:00

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

2011-02-07T05:01:00.000-08:00

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

2011-02-05T07:57:00.000-08:00

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

2011-02-04T04:06:00.000-08:00

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

golf weekend

2010-11-18T04:45:00.000-08:00

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

2010-11-13T07:33:00.000-08:00

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

2010-11-02T04:34:00.000-07:00

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

2010-11-01T12:21:00.000-07:00

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

Return from Russia

2010-10-31T07:23:00.000-07:00

I was in Russia for a few weeks. Back on track with blogging....

Clean & Press
3 reps each side (ES) 35lb KB
2 reps ES 44lb KB
1 rep ES 53 lb KB

2 reps 1-KB Deadlift 124lb KB

1 rep Bent Press ES w/ 53lb KB

3 reps C & P ES w/ 44lb KB
3 reps Deadlift w/ 150lb KB
2 reps C & P ES w/ 53lb KB (something pinched in my neck)

Trying to work out the kink...
5 reps ES Snatch w/ 35lb KB
5 reps ES Snatch w/ 44lb KB
5 reps ES Snatch w/ 53lb KB
1 rep C & P ES w/ 53lb KB (neck not getting worse)

1 rep C & P ES w/ 62lb KB
5 reps Deadlift w/ 150lb KB

Bent Press
1 rep ES w/ 44lb KB
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB

Bent Press
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB

Clean & Jerk
1 rep ES w/ 53lb KB
1 rep ES w/ 62lb KB
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB

Snatch
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB
1 rep ES w/ 88lb KB

Clean
1 rep ES w/ 70lb KB
1 rep ES w/ 80lb KB
1 rep ES w/ 88lb KB
1 rep ES w/ 106lb KB

Ditch digging

2010-09-29T05:16:00.000-07:00

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

2010-09-27T05:16:00.000-07:00

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

2010-09-26T06:43:00.000-07:00

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

2010-09-26T06:33:00.000-07:00

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

2010-09-16T09:11:00.000-07:00

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

2010-09-15T08:42:00.000-07:00

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

2010-09-14T07:51:00.000-07:00

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

2010-09-07T06:20:00.000-07:00

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

2010-09-07T05:28:00.000-07:00

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

2010-09-03T05:19:00.000-07:00

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

2010-09-02T06:49:00.000-07:00

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

2010-09-01T05:23:00.000-07:00

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

Weekly Plan - Tuesday

2010-08-31T06:22:00.001-07:00

Jump Rope: 30 sec, 30 sec, 1 min
C & P: 3 x 35lbs ES

Pullups: 6+5+5+4+3 (Last set with chain)

Bent Press: 3 x 35lbs ES
3 x 53lbs ES
3 x 70lbs ES
1 x 80lbs ES

Tae Kwon Do Practice
Gripper work

No Sleep - Monday

2010-08-30T03:57:00.001-07:00

No sleep last night. Gonna take it quite easy today. Pushups, rope climbing, some TKD practice.

Practiced the Lizard Crawl.

Military Presses: 2 sets of 5 x 53lb ES

missed days

2010-08-29T06:50:00.000-07:00

Missed a few days due to personal matters...

Sunday starts a new week, though!

Pullups: 6+5+4+4+3 Last set with chains

Centurion workout with 35lbs for the class. I did some of it including C & P with 53lb KB. Started teaching the lizard crawl. Pullovers for pullup technique training.

Week 2 - Thursday

2010-08-26T06:22:00.000-07:00

This afternoon I will be digging postholes!

Week 2 of pullup plan: 6+5+4+3+3 (Last set w/ chain)

Alternated the above with work on presses:
1 x 44lb Clean & Press ES (each side)
2 x 53lb C & P ES
2 x 62lb C & P ES
2 x 62lb C & P ES
4 x 53lb C & P ES

Added some pistol work to finish up.

Wednesday Workout - Week 2

2010-08-25T07:32:00.000-07:00

Worked out with class this a.m.

After some warmup swings, presses, snatches and getups, here is the body of the workout:

1 swing + 1 clean + 1 squat + 1 press + 1 snatch left side (this is a circuit)
repeat circuit on right side
1 pushup (all continuous)
Rest 2 minutes

During rest, performed various Z-Health drills

1 circuit left side + 1 circuit right side + 1 circuit left side + 1 circuit right side + 2 pushups
Rest 2 minutes

1 circuit left
1 circuit right
1 circuit left
1 circuit right
1 circuit left
1 circuit right
3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups
2 minutes rest

repeat circuits 5 each side alternating + 5 pushups
2 minutes rest

repeat circuits 2 each side alternating + 2 pushups
2 minutes rest

repeat circuits 3 each side alternating + 3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups

Finished with ab exercises: ab wheel, hanging leg raises, & plank.

Tuesday's Workout

2010-08-24T06:38:00.000-07:00

Week 2 of Pullup Program: 6+5+4+3+2 (last set with chains)

Continued Bent Press Practice:
2 x 35lbs (ES - Each side)
2 x 53lbs ES
2 x 62lbs ES
2 x 70lbs ES
2 x 80lbs ES

Intermixed with above lifts was Tae Kwon Do and Z-Health Practice

Finished with knee rehabilitation work and pistol practice.

Monday's class

2010-08-23T13:52:00.001-07:00

Didn't get enough sleep last night. Too many house guests for the upcoming new baby's arrival.

Worked out with the class this morning. Here is the workout:

1. 1-Leg Deadlift - 3 reps x 35 lbs each side
2. 1-Arm KB Rows - 3 reps x 53 lbs each side
3. 1-Arm KB Lying Press - 3 reps x 53 lbs each side
4. 1-KB swings: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side PLUS
1-KB snatches: 10 reps x 53lb KB each side

As the workout progressed, we made the rows more difficult by doing them "renegade" style .... then we started doing them and lifting one leg.

We varied the 1-Leg Deadlift each set: in front, inside, outside, etc.

Weekly Plan - 2nd Week THE LIST

2010-08-22T05:57:00.000-07:00

The weekly plan that I am pursuing is an effort to insure I make progress on all those things most important to me.

Here's the list:
1. Tae Kwon Do
2. Strength Endurance (Swings / Snatches)
3. Pullups
4. Bent Press
5. Military Press
6. Pushup (1-arm)
7. Knee Rehabilitation (pistol)
8. Mobility / Stretching (splits)
9. Ab Work (Hanging Leg Raises)
10. Grip Work
11. Z-Health Practice

Today's Practice:
Pullups: 5+5+4+3+2 (last set with chain)
Tae Kwon Do
Z-Health 20 mins
Bent Press: 3 x 53lb (Each side), 3 x 53lb , 1 x 70lb

Then various lifts with regular class including Getups and Military Presses.

Weekly Plan - Saturday

2010-08-22T05:51:00.000-07:00

Continued Pullup Program: 5+4+4+3+2 (last set w/ chain)

Bent Press: 2 x 35lbs each side, 2 x 53lbs each side, 1 x 70 lbs each side, 1 x 70 lbs each side, 1 x 80 lbs each side

Mobility work / getups

Weekly Plan - Friday

2010-08-21T06:31:00.001-07:00

Day off - worked at home in yard on various projects

Weekly Plan - Thursday

2010-08-19T06:30:00.000-07:00

Continued the pullup progression: 5+4+3+3+2

Also alternated Tae Kwon Do practice with snatches: 10+10+15+15 each side with 53 lb KB = 100 reps

Continuing knee rehabilitation work.

By the way, I (like most people) find the last part of the pullup to be the most difficult. There are different muscle groups involved in getting your chest to the bar. So, if something is difficult for me, THIS IS WHAT I SHOULD WORK ON! In the last set of the pullup progression, I hang a chain from my feet. This increases the difficulty as I near the top of the pullup.

Weekly Plan - Wednesday

2010-08-19T06:27:00.000-07:00

Today, included some presses, pushups, and hanging leg raise work.

Clean & Press: 1+2+3 each side with 44 lb, 1+2+3 each side with 53 lb, 1+2+3 each side with 44 lb, 1+2+3 each side with 53 lb.

Pushups: 3+5+8+10 reps (very slowly on the way down, explosive on the way up)

Weekly Plan - Tuesday

2010-08-17T07:10:00.000-07:00

2nd day of Pavel's pullup routine: 5+4+3+2+2
Practiced the Bent Press: 2x35, 2x35, 2x53, 2x53, 2x62 (each side)
Did some deadlifting and rope climbing.
Practiced the clean: 1x88, 2x88, 3x88 each side.

Weekly Plan - Monday

2010-08-16T05:04:00.000-07:00

Today's light workout included pullups from Pavel's progression: 5+4+3+2+1=15 reps.
Also included 1-arm pushups and pistol training.

Weekly Plan - Sunday

2010-08-16T03:48:00.000-07:00

Starting on a new organizational approach to training. I have LOTS of things I want to practice and many areas where I want to make improvement.

Swings / Snatches for strength/endurance
Tae Kwon Do

Pullups
Bent Press
Military Press
Pushups

Pistols / Knee Rehabilitation
Mobility / Flexibility / Stretching
Ab Work
Grip Work

I will try to post progress here as I iron out this plan!

Sunday: Swings: 10+20+30+40+50+40+30+20+10 = 250 swings with a 53 lb KB,
also Military Press: 1+2+3+4+5+4+3+2+1 = 25 reps each side with a 53 lb KB.

Night Class & Funeral

2010-01-20T06:12:00.000-08:00

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

2010-01-19T06:30:00.000-08:00

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

2010-01-18T05:08:00.000-08:00

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

2010-01-17T08:42:00.000-08:00

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

2010-01-16T06:43:00.001-08:00

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

2010-01-15T05:09:00.000-08:00

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

2010-01-12T06:13:00.001-08:00

Short day. 15 mins Z-Health and a couple of pullups. Drove to Austin.

Heavy Day

2010-01-11T05:21:00.000-08:00

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

2010-01-09T07:14:00.000-08:00

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

2010-01-08T06:42:00.000-08:00

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

2010-01-07T06:05:00.000-08:00

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

2010-01-06T05:31:00.001-08:00

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.

Christmas Eve

2009-12-24T13:08:00.000-08:00

No work today. No kettlebell class today.

11:00 a.m. - Full Z-Health I-Phase workout plus extra knee work, lunge work, ankle work. 1 hr.

Merry Christmas!

breathing

2009-12-23T06:49:00.000-08:00

6:00 a.m. KB Class - worked on knee mobility, thoracic mobility, breathing.

Added lying presses & evil ab-wheel

8:00 a.m. More Z-Health - ankles, hips & knees combined with KB presses
singles: 53 lb, 53 lb, 53 lb, 53 lb, 62 lb, 70 lb

Total time today: 1-1/2 hrs

Missed days

2009-12-22T05:09:00.001-08:00

Sunday, 9:00 a.m.
Regular KB class. Worked on lots of lunge positions and tall neutral stance training. Did neural KB circuit - 2 Clean & Press, 2 Rows, 2 Single-Leg DL, and 2 Punchups. Repeated on each side with various weights from 44 lbs to 62 lbs. Finished with a 3 min timed set of snatches and a 3 min timed set of clean and jerks. (using a 44 lb KB)

Monday - day off with wife. Some Z-Health drills throughout the day. Started working on getting out of the chair on one leg (a la pistol) to strengthen my left leg. 40 min walk in evening.

Tuesday, 7:00 a.m.
Full I-Phase workout. Extra lunge work. Extra cervical work. Extra knee work. Extra ankle work. Total time 1 hr.

Afterwards did 3 sets each of 5 reps on ab-wheel, and 5 reps feet together rock-bottom squats with 18 lb KB. (Continuing to work on improving range of motion in L-knee)

Press & Snatch

2009-12-19T07:50:00.000-08:00

8:30 a.m. - Started off will full Z-Health I-Phase workout.

4 reps - 2 KB Lying presses (53 lb)
4 reps - 2 KB Lying Presses (62 lb)
4 reps - 2 KB Lying Presses (62 lb)
Rope climb

5 snatches each side 53 lb KB
5 snatches each side 62 lb KB
Rope climb

5 snatches each side 70 lb KB
5 snatches each side 80 lb KB

Pushups & Squats

2009-12-18T05:18:00.000-08:00

Last night: TKD class at 7:00 p.m.

This morning: 6:00 a.m. Kettlebell class. Lots of Z-Health work on heels, ankles, shoulders & necks. Working hard to improve squatting and lunging movement patterns.

Finished with 1-arm pushups, bodyweight rows, and a couple of sets of snatches.

Z-Health & Knee

2009-12-17T06:20:00.000-08:00

7:00 a.m. - started with some meditation. 45 mins of I-phase drills. Tried 5 deep squats with feet together. This is something I have been avoiding like the plague. Lots of crunchiness but no pain. Afterwards, the knee felt REALLY good. That's weird.

bad computer

2009-12-16T05:10:00.001-08:00

Hard drive on computer died. Been without for a few days.

6:00 a.m. - kettlebell class. did lots of Z-health with a client who is having squatting difficulties. Ankle tilts and toe pulls reactivated some muscle groups.

Finished with a neat new combination:
Left Side...
1-swing
1-clean
1-clean & press
1-snatch
1-punch up

Right Side...
1-swing
1-clean
1-clean & press
1-snatch
1-punch up

Left Side...
2-swings
2-cleans
2-clean & presses
2-snatches
2-punch up

Right Side...
2-swings
2-cleans
2-clean & presses
2-snatches
2-punch ups

Well, you get the idea. We worked up from 1 thru 4. I used the 53 lb KB. I like this drill. We WILL do it again!

KBs & TKD

2009-12-11T06:08:00.000-08:00

Friday, 12/11/09
6:00 a.m. – Kettlebell Class. Started with R-Phase work: ankle tilts, toe pulls, 6-position ankle circles & hip circles. Added some lunge work. Finished with KB rows, 1-Leg DL, and Punch-ups for strength. Then did walking swings. (Total time 1 hr).

7:30 a.m. – worked on TKD forms (Total time 1 hr.)

6:30 p.m. – 7th Dan intermediate TKD test (Total time 2 hrs)

TKD Preparation

2009-12-10T07:50:00.000-08:00

Yesterday morning - regular kettlebell class. Did joint mobility, some swings, abs. Total time 1 hr. In the afternoon I worked with David on Tae Kwon Do for 1-1/2 hours at the dojang. Knee felt great even during jumping kicks! Wow.

This morning, full R-Phase with some kicks. Tae Kwon Do test tomorrow evening.
Total workout time this morning 1 hour. Knee still feels pretty good. Virtually no swelling.

Funeral - New Resolution

2009-12-08T06:49:00.000-08:00

I was out of town for a couple of days attending the funeral of my cousin.

New resolution: Blog more .... Blog better!

Private Z-Health Session with GM. Much better progress since I stuck to the Monday morning protocol! Assess, Muscle Test, drills ... REPEAT.

Worked on I-Phase drills + TKD

Added knee circles with stretch band. Still improving: better strength, range of motion, and reduced pain.

Started adding feet together, flat foot squats to rock bottom. A couple of set of 3 with an 18lb counterweight.

Most difficult drill right now seems to be left lateral lunge with full lumbar circles. Lots of catching and popping in the left knee accompanied by some discomfort.

Total personal time about 1 hour.

15-ton workout

2009-11-07T08:36:00.000-08:00

Did a 15-ton workout with the 9:00 a.m. class this morning.

Very simple. Very energizing.

Check it out at
http://www.kettlebellclub.com/index-w1.htm

Tae Kwon Do + Z-Health

2009-11-06T03:50:00.000-08:00

Yesterday I worked on a combination of Tae Kwon Do and Z-Health. I would practice TKD techniques or forms for about 5 minutes and then do Z-Health movements for recovery. Excellent combination.

This morning: 6:05 kettlebell class

Light workout with swings, pushups, bodyweight rows. Finished with some quality time on the ab-wheel.

Mixing KB, FMS & Z

2009-11-04T06:20:00.001-08:00

Taught 6:00 a.m. KB Class. Worked on Russian Twist with a barbell & 10 to 20 lbs of weight. Great exercise for intercostals.

Also worked with group on proper alignment during lunges and the importance of tall spine.

Mixed swings with Z-Health hand, wrist, & finger exercises. Finished with walking swings mixed with dead cleans and dead snatches.

After class, did some of my own Z-Health work and practiced some forms. Will continue editing of Level 1 Workouts DVD today.

allergies

2009-09-03T06:33:00.001-07:00

Long time no post ....

Allergies then sinus infection. Cool....

I kept doing the full body Z-Health R-Phase drills nearly everyday. Also, now wearing contacts everyday so vision in both eyes is the same. Feel some big improvements in overall well-being as well as balance. Although, reading is tough. But, I think my vision is improving day by day.

Yesterday was first real workout with class. Mostly up & downs and the 360 hill swing routine with the 20 kg.

Today did some snatch ladders, 20kg + 24kg + 28kg + 32kg along with some pullups. Plus full-body R-Phase.

Indy 500

2009-08-21T08:02:00.001-07:00

Did workout with regular 6:00 a.m. class. Joint mobility + most of the Indy 500 #3 workout.

Finished with 10 mins of leg stretches.

Total time: 1 hr

Pulling Higher

2009-08-20T08:21:00.000-07:00

This morning did full-body R-Phase exercises. Intermixed with this were a couple of pistols, FMS knee rehab, and more work on pull-up technique. Improved visualization added a couple of inches to the height of the pullup. Now I can often perform a pullup so the bar is a couple of inches below the clavicle.

When I can start achieving 3 to 5 reps with this quality, I will start adding weight.

Evening, videotaped the 3rd workout for the Level 1 Workouts DVD.

Total time: 2.5 hrs

Heavy Bells

2009-08-19T11:39:00.001-07:00

Taught regular class today @ 6:00 a.m.

Did mobility work, a few presses (up to the 32 kg)
Worked on deadlift technique. Finished with snatch ladders. Worked up to 32 kg snatches.
Finished with some R-Phase work and plank.

Total time: 1 hr.

Pullup perfection

2009-08-18T07:53:00.000-07:00

Worked with a client on Z-Health & FMS correctives. Made a little progress !

Did full body R-Phase exercises and mixed with pullups and presses. Emphasis was on pullup perfection. If I cannot get to my clavicle it is not a perfect rep. Did only sets of one or two reps. Body weight only. Finished with a rope climb.

Total time 45 mins

More Z & Kettlebells

2009-08-17T08:13:00.000-07:00

My wife returned Saturday from vacation. So, I taught regular class in the morning and then went to pick her up. Did full-body R-Phase training.
Total time: 1.5 Hourse

Sunday, taught regular class. Worked with a student using FMS & Z techniques. Her toe-touch improved from just below the knees to touching her toes in about 45 minutes.!!

No Z on Sunday. Total time 1 hour

Today (Monday)--
Finally, back to working out with kettlebells. Various overhead presses with 53 lb bell, punch ups with 53 and 62 lb bells. 200 swings in 10 minutes with 53 lb bell.

Followed up with full body R-Phase exercises.
Total time: 1.5 hours

More Z

2009-08-12T14:50:00.000-07:00

Taught regular class this morning. Introduced a few Z drills. I noticed skepticism about the wonders that I promised from Z-Health. I did a demonstration. Did a bunch of swings so they could get their cardio fix.

Practiced full body R-Phase in the afternoon.

Tomorrow, I will lift some bells.

Z-Health

2009-08-11T09:23:00.000-07:00

No blogs for a few days. I was at R-Phase Z-Health weekend 1 training. Wow! What an experience. I am excited about what I can now do for my clients.

Today did my first session with one of my employees. Clearly I am not yet an expert. But, I can see improvement in him.

Ran out of time for my own training. Did 20 minutes of R-Phase full body mobility.

Saturday Circuit

2009-08-01T08:47:00.000-07:00

Regular class this morning. Did circuit training with snatches, lying presses, pullups, kneeling presses, and pullovers. Mostly I coached during this section.

I did some weighted pullups and climbed the rope a couple times.

Finished with 10 mins of snatches. I did 202 snatches with the 35 lb bell.
Total time 1hr

Then, went to do jang to work on Tae Kwon Do. Interim test for 7th dan next Wednesday.
Total time 45 mins

Regular Class

2009-07-31T05:13:00.001-07:00

Regular class at 6:00 a.m.

Finished with an interesting ballistic set:

At the top of the minute we did
1H Snatch 16 reps (first 4 minutes)
1H Swings 20 reps (last 10 minutes)

total 64 snatches and 200 swings in 14 mins with 53 lb bell.

Finished up with ab wheel work.

Total time: 1 hr

More TKD

2009-07-28T08:20:00.000-07:00

Didn't post yesterday. But, did a regular class in the morning:
20 min mobility
strength training: pullups, presses
swings for ballistics/cardio
stretching

Total time 1 hr:

----------
This morning TKD practice with rope climbing:
total time 30 mins

Workshop

2009-07-25T11:16:00.000-07:00

David, Miriam and I did a Level 1 Workshop

I did the intro mobility, the Getup, the Clean & Press, and the Extreme Stretching at the end.

As usual, it was a demanding but wonderful experience.
Total time: 5 hrs

DVD Filming

2009-07-24T03:59:00.000-07:00

Last night worked on new Level 1 Workout DVD. Videotaped a 30 minute workout with a 35 lb kettlebell.

This morning: regular class.
Did the Volume Workout #1 with 20,000 lbs. I didn't want to go too heavy. Tomorrow we have a Level 1 workshop and I want to be fresh.

Pullups again

2009-07-23T05:59:00.000-07:00

Last night reviewed Disk 1 of the R-phase Z-Health program. Very similar to the stuff I learned years ago from Steve Maxwell. I will keep an open mind. I am going to R-Phase certification in a couple of weeks.

Lower back is complaining today.

Practice:
High kicks
2 BW Pullups
High kicks
2 Pullups BW + 5lbs
High kicks
5 Pullups BW + 5 lbs
Blocks & Punches
4 Pullups BW + 5 lbs
Deadlift 106 lbs x 10 reps
3 pullups BW + 5 lbs
Kick/Punch speed drills
Deadlift 150 lbs x 5 reps
2 pullups BW + 5 lbs
Deadlift 206 lbs x 5 reps
Press 1 x 44 lbs (each side)
Press 1 x 53 lbs (each side with #1 Gripper)
Press 1 x 62 lbs (each side with #1 Gripper)
Arm Bar & Thoracic mobility work

Total Time: 1 hr

Regular Class

2009-07-22T05:23:00.000-07:00

15 min mobility work
Added specific foot work for one student

Workout focused on
Clean & Press
& Pullups

Right shoulder is still getting better. Pressed the 28kg several times.

Snatches: 20 per side with 24kg
Swings: 20 per min for 6 minutes (24kg for 1st 4 min, 28kg for last 2 min)

finished with 2 mins plank
and thoracic stretches

Total time 1hr

Pullups

2009-07-21T08:24:00.001-07:00

I am in training for another Tae Kwon Do belt test. (This is an interim test for 7th Dan). I want to continue improving my pullups.

pullup 1 rep at BW + 18 lbs
pullup 1 rep at BW + 13 lbs
pullup 3 reps at BW
pullup 3 reps at BW + 10 lbs
pullup 4 reps at BW + 10 lbs
pullup 2 reps at BW + 15 lbs
pullup 1 rep at BW + 25 lbs
pullup 5 reps at BW + 5 lbs
pullup 5 reps at BW

mixed in with the above is TKD practice + mobility practice + stretching
total time 45 minutes

Based on today's work, I will start Pavel's pullup program with 5RM bodyweight + 5 lbs

I am back

2009-07-20T08:28:00.000-07:00

Sorry I have been away so long. Short version is I hurt my shoulder badly trying to achieve VERY heavy bent presses. (Okay, I am a slow learner). Do what I say and not what I do. DO NOT GET HURT!

Today: taught morning KB class. 15 minutes of joint mobility. 30 minutes of light kettlebell work (16 kg bell). 15 minutes of stretching hamstrings, hip flexors, groin.

Reviewed "Secrets of the Shoulder" disk 1

Week 3 Continued

2009-04-10T05:19:00.000-07:00

This is the end of the 3rd week.

Today was another high volume snatch effort.

I did 16 rpm with 53 lb for 6 min = 5088
and 17 rpm with 44 lb for 3 min = 2244
last minute only made 12 reps = 528
Total: 7860 lbs

Tore hand last week on Centurion workout. No additional palm trauma today.

8-week program

2009-04-01T05:28:00.000-07:00

Today was punchups and presses.

New personal best: Did a punchup with the 88 lb KB

Snatch results:
4 min @ 16 rpm (24 kg) = 3392 lbs
6 min @ 17 rpm (20 kg) = 4488 lbs
Total 7880 lbs

Next time shoot for
6 min @ 16 rpm (24 kg)
4 min @ 17 rpm (20 kg)

Grease the Groove

2009-03-31T06:36:00.001-07:00

Today is my day off from the 8-week program. Working on pistols and presses

1 rep x 44 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 44 lb press (both sides)
2 reps x 5 lb pistol
3 reps x 53lb press (both sides)
3 reps x 5 lb pistol
4 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
1 rep x 53 lb press (both sides)
2 reps x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53lb press (both sides)
2 reps x 5 lb pistol
1 rep x 53 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53 lb press (both sides)
4 reps x 44 lb press (both sides)
Total: 27 presses, 14 pistols

Stopped because David and I are working on a DVD....