Pre-Golf

The weather is wonderful here in Houston -- finally!

I get to go play golf this afternoon.

This morning's regular class:
Z-Health and Ground mobility work - 30 minutes

Strength stuff:
Rope Climbing mixed with punch-ups.
5 reps ES Punchup 53lb KB
5 reps ES Punchup 53lb KB
3 reps ES Punchup 70lb KB
3 reps ES Punchup 70lb KB

Finished with a set of snatches:
15 reps ES 1-Hand Snatch 35lb KB (warmup)
followed by
8 mins @ 20 RPM 35lb KB

Haven't done timed sets for a long time. I really noticed it in my forearms!

Regular Class - Monday

Took Sunday off for Valentine's day with my sweety. (Actually, I dug ditches for a sprinkler system for about 6 hours!)

This morning, regular class. Began with Z-Health and mobility. Then, introduced the class to sitouts + flying leg swaps floor mobility drill.

Main workout:
5 reps ES 1-Hand Swing 35lb KB
5 reps ES 1-Hand C&P 35lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 35lb KB
5 reps ES Punch-up 35lb KB

5 reps ES 1-Hand Swing 44lb KB
5 reps ES 1-Hand C&P 44lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 44lb KB
5 reps ES Punch-up 44lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

Finisher (this is one of my favorite swing drills)
Start each set at the top of the minute:
18 swings 53lb KB
18 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
22 swings 53lb KB
22 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
18 swings 53lb KB
18 swings 53lb KB

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!

2nd Workout of 8-week program

Today was 2nd workout of the 8-week program. Still only pullups and snatch volume. Excited about the progress the students are already making. Today's snatch volume:
19 L + 19 R
19 L + 19 R
18 L + 18 R
15 L + 15 R
11 L + 11 R
6 L + 6 R
= 176 Reps x 44 lbs = 7744 lbs

Next workout we will add punchups.