counter-actives

Worked on Counter-Actives Videos

3 reps Pullups BW
Jump Rope Video
1 rep ES Bent Press 44# KB
5 reps Pushups

3 reps Pullups w/ 13# KB on foot
pistol training
1 rep ES Bent Press 53#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 18# KB on foot
1 rep ES Bent Press 62#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 22# KB on foot
1 rep ES Bent Press 70# KB
1 rep ES 1-Arm Pushup

1 rep ES Bent Press 80# KB
1 rep rope climb

5 reps ES 1-Hand Swings 53# KB
5 reps ES 1-Hand Swings 62# KB
5 reps ES 1-Hand Swings 70# KB
5 reps ES 1-Hand Swings 80# KB
5 reps ES 1-Hand Swings 88# KB

New Year

I have a TKD test coming up so, yesterday worked on TKD for about 45 minutes then did some heavier snatches.

Recently completed a couple of new videos: 1) Types of Presses: Military/Side/Bent and 2) 1-Arm Pushup Progression

Will be teaching at the April RKC in Minneapolis. So, I am preparing for the snatch test. I would like to do this with the 28kg bell.

Continued snatch practice today:
5 reps each side 44lb KB
5 reps ES 53 lb KB
5 reps ES 62 lb KB
5 reps ES 70 lb KB
10 reps ES 44 lb KB
10 reps ES 53 lb KB
10 reps ES 62 lb KB
15 reps ES 35 lb KB
15 reps ES 44 lb KB

Switched to swings:
15 reps ES 44 lb KB
15 reps ES 53 lb KB
15 reps ES 62 lb KB

Wednesday Workout - Week 2

Worked out with class this a.m.

After some warmup swings, presses, snatches and getups, here is the body of the workout:

1 swing + 1 clean + 1 squat + 1 press + 1 snatch left side (this is a circuit)
repeat circuit on right side
1 pushup (all continuous)
Rest 2 minutes

During rest, performed various Z-Health drills

1 circuit left side + 1 circuit right side + 1 circuit left side + 1 circuit right side + 2 pushups
Rest 2 minutes

1 circuit left
1 circuit right
1 circuit left
1 circuit right
1 circuit left
1 circuit right
3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups
2 minutes rest

repeat circuits 5 each side alternating + 5 pushups
2 minutes rest

repeat circuits 2 each side alternating + 2 pushups
2 minutes rest

repeat circuits 3 each side alternating + 3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups

Finished with ab exercises: ab wheel, hanging leg raises, & plank.

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.