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

Week 2 - Thursday

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.

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 - 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.

Weekly Plan - Monday

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.

allergies

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.

Pulling Higher

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

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

8-week program

I am excited about the new 8-week program that will begin tomorrow. This was design to help more of The Kettlebell Club's students do a pullup (or improve their pullup performance). In addition, it incorporates ab work and snatch volume training.

The goal is to increase the amount of weight put overhead in a 10-minute period. This should translate into 10-minute strength/endurance potential.

The three exercises included in the program are:
- the pullup
- the kettlebell snatch
- the punch up (sort of like a get up with a press)