Weekly Plan - Tuesday

Jump Rope: 30 sec, 30 sec, 1 min
C & P: 3 x 35lbs ES

Pullups: 6+5+5+4+3 (Last set with chain)

Bent Press: 3 x 35lbs ES
3 x 53lbs ES
3 x 70lbs ES
1 x 80lbs ES

Tae Kwon Do Practice
Gripper work

No Sleep - Monday

No sleep last night. Gonna take it quite easy today. Pushups, rope climbing, some TKD practice.

Practiced the Lizard Crawl.

Military Presses: 2 sets of 5 x 53lb ES

missed days

Missed a few days due to personal matters...

Sunday starts a new week, though!

Pullups: 6+5+4+4+3 Last set with chains

Centurion workout with 35lbs for the class. I did some of it including C & P with 53lb KB. Started teaching the lizard crawl. Pullovers for pullup technique training.

Week 2 - Thursday

This afternoon I will be digging postholes!

Week 2 of pullup plan: 6+5+4+3+3 (Last set w/ chain)

Alternated the above with work on presses:
1 x 44lb Clean & Press ES (each side)
2 x 53lb C & P ES
2 x 62lb C & P ES
2 x 62lb C & P ES
4 x 53lb C & P ES

Added some pistol work to finish up.

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.

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.

Monday's class

Didn't get enough sleep last night. Too many house guests for the upcoming new baby's arrival.

Worked out with the class this morning. Here is the workout:

1. 1-Leg Deadlift - 3 reps x 35 lbs each side
2. 1-Arm KB Rows - 3 reps x 53 lbs each side
3. 1-Arm KB Lying Press - 3 reps x 53 lbs each side
4. 1-KB swings: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side PLUS
1-KB snatches: 10 reps x 53lb KB each side

As the workout progressed, we made the rows more difficult by doing them "renegade" style .... then we started doing them and lifting one leg.

We varied the 1-Leg Deadlift each set: in front, inside, outside, etc.