Two days

Yesterday, had regular class. Did lots of swings with a 35lb kb. Emphasized mobility with 1/2 figure 8's and up and downs. Practiced the side press with the class (because of the upcoming video). Also did a variety of 1-leg deadlifts.

Today, continued TKD practice for upcoming test (1-hr). Energy level pretty high but knee not the best. Perhaps because I walked several miles yesterday.

Saturday variety

Lots of knee rehab work. Practiced Tae Kwon Do for 45 mins.

Bent press practice:
2 reps each side Bent Press with 44lb KB - not very good!
10 pushups
5 pullups
2 reps ES Bent Press with 53lb KB - much better!
1 rep ES 1-arm pushup
3 reps Pullups w/ 18lb KB on foot
2 reps ES Bent Press with 70lb KB
1 rep ES 1-arm pushup
2 reps Pullups w/ 26lb KB on foot
1 rep ES Bent Press w/ 88lb KB - moving slowly today.

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

golf weekend

I am leaving today for a 4-day golf weekend. The weather here is perfect!

A little work before I leave...

TKD practice + stretching + rope work.

Bent press practice:
1 rep Each Side 35lb KB
1 rep Each Side 44lb KB
2 reps Each Side 53lb KB
2 reps Each Side 53lb KB
2 reps Each Side 62lb KB
3 reps Each Side 70lb KB
1 rep ES 80lb KB
1 rep ES 88lb KB

been away

I was away for a while.... Went to Phoenix for Level IV Z-Health certification. Very cool!

Today, I am back in the mix with confusion, singles-training.

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES

1 pullup BW
5 pushups BW

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES

2 pullups BW
10 pushups BW

1 swing, 1 clean, 1 clean & press, 1 snatch, & 1 bent press
44 lb KB Each Side
53 lb KB ES
62 lb KB ES

3 pullups BW
20 pushups BW

1 Bent Press ES 70lb KB
1 Bent Press ES 44lb KB
1 Bent Press ES 80lb KB

Between each set today I did pistol work and rehab work on my left knee.

mix it up

confusion training...

Military press
1 rep ES 44lb KB
1 rep ES 53lb KB
1 rep ES 62lb KB

Pullups
1 rep BW
1 rep BW + 9lb KB
1 rep BW + 13lb KB

Military Press
1 rep ES 53lb KB
1 rep ES 62lb KB
1 rep ES 70lb KB (still struggling with left side - but pain-free now)

Bent Press
1 rep ES 53lb KB
1 rep ES 62lb KB
1 rep ES 70lb KB

Pullups
1 rep BW
1 rep BW + 9lb KB
1 rep BW + 13lb KB

Bent Press
1 rep ES 62lb KB
1 rep ES 70lb KB
1 rep ES 80lb KB

Pullups
2 reps BW
2 reps BW + 9lb KB
2 reps BW + 13lb KB

Bent Press
1 rep ES 88lb KB
1 rep ES 80lb KB

Pullups
1 rep BW + 26lb KB
5 reps BW

Clean & Press
1 rep ES 44lb KB
1 rep ES 53lb KB
1 rep ES 62lb KB

Rope work
Right elbow finally starting to improve! Yeah!

mixed bag

Returned to the mixed workout approach. Starting with sets of 5 of grinds and finishing with ballistics.

The following group was performed 4 times:
5 reps each side Military Press w/ 44lb KB
5 reps each side Rows w/ 44lb KB
5 reps each side 1-Leg Deadlift w/44lb KB
5 reps Swing + curl + Front Squat w/ 44lb KB
5 reps each side 1/2 Getup

after each group, performed some Z-Health movement drills.

Finished with 101 reps KB Snatch in 5 mins w/ 44lb KB