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

press skills

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.