Weekly Plan - Thursday

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.

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.

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)

TKD Preparation

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.