counter-actives

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

allergy season

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)

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

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

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

Weekly Plan - Tuesday

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

Tuesday's Workout

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.

Weekly Plan - 2nd Week THE LIST

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 - Tuesday

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.