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 - 2nd Week THE LIST

The weekly plan that I am pursuing is an effort to insure I make progress on all those things most important to me.

Here's the list:
1. Tae Kwon Do
2. Strength Endurance (Swings / Snatches)
3. Pullups
4. Bent Press
5. Military Press
6. Pushup (1-arm)
7. Knee Rehabilitation (pistol)
8. Mobility / Stretching (splits)
9. Ab Work (Hanging Leg Raises)
10. Grip Work
11. Z-Health Practice

Today's Practice:
Pullups: 5+5+4+3+2 (last set with chain)
Tae Kwon Do
Z-Health 20 mins
Bent Press: 3 x 53lb (Each side), 3 x 53lb , 1 x 70lb

Then various lifts with regular class including Getups and Military Presses.

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.

Night Class & Funeral

Last night taught a kettlebell class from 6:30 p.m 'til 8:00 p.m.

Lots of Z-Health foot and ankle work. Added some Turkish Getup work that was recommmended by George Samuelson. Seemed to help a great deal with the supporting arm positioning and connecting. Way to go George!

Finished with some Bretzel work.
Total time 1 hr 30 mins

8:00 a.m. Alternating Z-Health I-Phase work with Tae Kwon Do practice

An interesting sensation occurred during my TKD practice. I had the feeling I was watching myself practicing from outside. I liked the feeling. Will try to reproduce it. It is similar to what I see during mental rehearsal. This seems to add a significant mental challenge to TKD practice.

Total time: 40 mins (Had to leave - friend's funeral today)

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.

Funeral - New Resolution

I was out of town for a couple of days attending the funeral of my cousin.

New resolution: Blog more .... Blog better!

Private Z-Health Session with GM. Much better progress since I stuck to the Monday morning protocol! Assess, Muscle Test, drills ... REPEAT.

Worked on I-Phase drills + TKD

Added knee circles with stretch band. Still improving: better strength, range of motion, and reduced pain.

Started adding feet together, flat foot squats to rock bottom. A couple of set of 3 with an 18lb counterweight.

Most difficult drill right now seems to be left lateral lunge with full lumbar circles. Lots of catching and popping in the left knee accompanied by some discomfort.

Total personal time about 1 hour.