Regular Class

Regular class at 6:00 a.m.

Finished with an interesting ballistic set:

At the top of the minute we did
1H Snatch 16 reps (first 4 minutes)
1H Swings 20 reps (last 10 minutes)

total 64 snatches and 200 swings in 14 mins with 53 lb bell.

Finished up with ab wheel work.

Total time: 1 hr

More Video & TKD

Didn't post yesterday. But it was an active day:
Morning workout at 6:00 a.m. - Primarily strength work. Heavy presses, deadlifts, and punch-ups. Finished with some high intensity swings. Total time: 1 hr.

Evening: Continued filming the beginner's workout video. Workout #2. It is a bit longer than I would have hoped at 42 mins.

Today: TKD practice. Total time 45 mins.

More TKD

Didn't post yesterday. But, did a regular class in the morning:
20 min mobility
strength training: pullups, presses
swings for ballistics/cardio
stretching

Total time 1 hr:

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This morning TKD practice with rope climbing:
total time 30 mins

Workshop

David, Miriam and I did a Level 1 Workshop

I did the intro mobility, the Getup, the Clean & Press, and the Extreme Stretching at the end.

As usual, it was a demanding but wonderful experience.
Total time: 5 hrs

DVD Filming

Last night worked on new Level 1 Workout DVD. Videotaped a 30 minute workout with a 35 lb kettlebell.

This morning: regular class.
Did the Volume Workout #1 with 20,000 lbs. I didn't want to go too heavy. Tomorrow we have a Level 1 workshop and I want to be fresh.

Pullups again

Last night reviewed Disk 1 of the R-phase Z-Health program. Very similar to the stuff I learned years ago from Steve Maxwell. I will keep an open mind. I am going to R-Phase certification in a couple of weeks.

Lower back is complaining today.

Practice:
High kicks
2 BW Pullups
High kicks
2 Pullups BW + 5lbs
High kicks
5 Pullups BW + 5 lbs
Blocks & Punches
4 Pullups BW + 5 lbs
Deadlift 106 lbs x 10 reps
3 pullups BW + 5 lbs
Kick/Punch speed drills
Deadlift 150 lbs x 5 reps
2 pullups BW + 5 lbs
Deadlift 206 lbs x 5 reps
Press 1 x 44 lbs (each side)
Press 1 x 53 lbs (each side with #1 Gripper)
Press 1 x 62 lbs (each side with #1 Gripper)
Arm Bar & Thoracic mobility work

Total Time: 1 hr

Regular Class

15 min mobility work
Added specific foot work for one student

Workout focused on
Clean & Press
& Pullups

Right shoulder is still getting better. Pressed the 28kg several times.

Snatches: 20 per side with 24kg
Swings: 20 per min for 6 minutes (24kg for 1st 4 min, 28kg for last 2 min)

finished with 2 mins plank
and thoracic stretches

Total time 1hr