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.

Night Class & Funeral

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

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

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

Out of Town

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

Z-Health & Body Weight

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

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

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

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

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

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

Z-Health & Knee

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

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!

Funeral - New Resolution

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.

Mixing KB, FMS & Z

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.

Pullup perfection

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

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

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

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.