Beginning

Out of town guests have departed.

Started the 6-pack plan.

6:00 a.m. Kettlebell Class. Slo-mo presses with one hanging, with one cleaned, with one overhead. Punch-ups. 1-Leg Deadlifts.

Finished with squat thrust - rollover x 2 + 10 swings each side. (Very cool cardio and mobility)

Did much thoracic work with class.
Total time 1hr 10 mins

Out of Town

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

Heavy Day

6:00 a.m. Kettlebell Class - Mixed Heavy lifts with Z-Health R & I Phase Exercises.

Heavy Presses - Singles
Heavy Deadlifts - 2 Hand & 1 Hand Sumo Bells
Heavy Swings
Heavy Snatches

Ankle tilts, 9-position toe pulls, various lunges with hip, thoracic and knee work, elbow circles. Total time 1 hr 15 mins

DL & Side Press

9:00 a.m. Began with 20 mins I-Phase training: ankles, knees, hips, pelvis, thoracic, neck, shoulders, lumbar, wrists & lots of lunge positions.

1-KB Sumo Deadlift - 10 reps x 53 lbs
1-KB Side press - 3 reps each side x 53 lbs
4-position bent knee hip circles

1-KB Sumo Deadlift - 10 reps x 88 lbs (Focus on left leg bone rhythm)
1-KB Side press - 3 reps each side x 53 lbs
Deep Squats (feet together - started trying to extend left leg)
Closed Chain knee circles

1-KB Sumo Deadlift - 10 reps x 150 lbs (Focus on left leg bone rhythm)
1-KB Side press - 1 rep each side x 62 lbs
1-KB Side press - 1 rep each side x 70 lbs
1-KB Side press - 1 rep each side x 80 lbs
(Side presses are shaky. Obviously I haven't been practicing these for a while. Reduce the weight - get some reps in. This is a terrific lift. Lots of opportunity for neuromuscular training ... and it is fun.)

Deep squats (feet together - almost able to extend left leg and hold it !!!!)

1-KB Sumo Deadlift - 10 reps x 200 lbs (Focus on left leg bone rhythm)
1-KB Side press - 5 reps each side x 53 lbs
1-KB Side press - 2 reps each side x 53 lbs (videotaped)

Total time 1 hr 15 mins

10:30 a.m. - private kettlebell lesson

KB Variety and Timed Sets

6:00 a.m. Regular KB Class. Began with 10 minutes of joint mobility including one-legged drills for balance, flexibility and strength.

5 KB swings each hand - 35 lb
5 KB clean & Press each hand - 35 lb
10 KB snatches each hand - 35 lb
10 KB sumo deadlifts - 35 lb
5 KB rows each hand - 35 lb
5 pushups
10 bodyweight squats

Repeat above with 44 lb KB

1/2 fig 8 to a clean - 5 reps each side 35 lb
1/2 fig 8 to clean & press - 5 reps each side 35 lb
1/2 fig 8 to clean + hot potato

Repeat above with 44 lb KB

1 min - Clean & Jerk with 53lb KB
2 min - Clean & Jerk with 44lb KB
4 min - Clean & Jerk with 35lb KB

Hanging (on rings) knee raises x 5 reps
Hanging (on rings) knee raises to the side x 6 reps

Knee raises in plank position on swiss ball x 5 reps
Knee raises to the side in plank position on swiss ball x 6 reps

2 min - Plank variations

Total time 1 hr 15 mins

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.