Working the bells...

Stood up for business lunch date, fell back to old faithful:

Z-health

10 24kg DL
20 24kg 2H-Swings
5 24kg 1-H DL (Left/Right)
10 24kg 2H-Swings
10 24kg DL
10 24kg 2H-Swings
5 24kg 1-H DL (Left/Right)
10 24kg 2H-Swings
5 24kg 1-H DL (Left/Right)

Start @ 5 and ladder down to 1:
24kg Goblet High Pulls
Bodyweight Squat
24kg Goblet Squat

10 Goblet Presses
15sec Planks
5 24kg C&P (left/Right)
15sec Planks
10 Goblet Presses
15sec Planks

20 24kg 1-H Swings (left/Right)


I have TKD tonight. Hoping I wont miss it due to work.

Ciao!

RKC Prep workout

16kg double-1hDL 20r
16kg 1h-DL 10r
16kg 2h-swing 10

24kg 1H-Swing 10r Left/Right
24kg C&P 10r Left/Right
24kg 1H-Swing 10r Left/Right
24kg C&Front Squat 10r Left/Right
24kg 1H-Swing 10r Left/Right
24kg Snatch 5r Left/Right
24kg 1H-Swing 10r Left/Right

rest
32kg 2H-Swing 10r (felt MUCH BETTER with 32 than w/ 24kg)
24kg C&P 10r Left/Right
32kg 2H-Swing 10r
24kg C&Front Squat 10r Left/Right
32kg 1H-Swing 10r Left/Right WOOT!
24kg Snatch 5r Left/Right
32kg 1H-Swing 10r Left/Right WOOT!

Back in the saddle....

16kg dbl DL 10reps
16kg dbl DL 10reps
24kg 2h-Swing 10reps
24kg 1h-Swing 10reps Left
24kg 1h-Swing 10reps Right

32kg 2h-Swing 20reps
32kg GS 5reps

32kg 2h-Swing 20reps
32kg GS 5reps

24kg Press 5reps Right
24kg Press 5reps Right

24kg dbl Swings 5reps
24kg 1h-Swing 10reps Left
24kg 1h-Swing 10reps Right

AoS: Providence

Warm ip:
Z-health Neural 1
24kg 2H Deadlift 10reps
24kg 2H 20reps
24kg 1H Deadlift 5reps/each side
24kg 2H 20reps

Work:
AOS Providence

• Swings 16kg
  
• Cleans 24kg
• Chest Press 16kg
• Squat/sumo 16kg
• 1 leg d/12kg
• Windmill/OH Squat 16kg
• C&P 16kg
• Flip & Squat 16kg
• Tact Lunge 16kg
• Triple Crush 16kg
• Figure 8 16kg
• Seated Press 16kg
• 1-arm rows 16kg
• Abs 16kg

Teaching Day

Taught two level 1 classes, 3-4 fitness professional students per class. Managed to work out a bit w/ the last class. I am freaking sore.

They were great students. Some made me work, which i appreciate as a newish instructor.
Its all good.

Time to rest

More ETK

24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps


for 12m

16kg MP 3x5 (each side)

24kg MP 3x1 (each side)

ETK w/ 24kg

Working on Swing groove trying to keep hips higher like Zar said. WHEW!

24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Mountain Climbers))
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Mountain Climbers)
24kg 2-Arm Swing 20 reps

for 12m30m

ETK and TKD at night

16kg 1-Arm Swing 20 reps Left
1 min active recovery (Jumping Jacks)
16kg 1-Arm Swing 20 reps Right
1 min active recovery (High Knee Jog)
16kg 1-Arm Swing 20 reps Left
1 min active recovery (Mountain Climbers)
16kg 1-Arm Swing 20 reps Left
1 min active recovery (Jumping Jacks)
16kg 1-Arm Swing 20 reps Right
1 min active recovery (High Knee Jog)
16kg 1-Arm Swing 20 reps Left
1 min active recovery (Mountain Climbers)

More or less for 12 min

========
In TKD we did some intense judo-esque sparrign thanks to a visiting relative who coudl show us some fun stuff.

I love this TKD school, and I hope it continues. They are going through some growing pains. A lot of it has to do with the lack of facility space up here in Los Alamos. And we can't afford to rent a decent space to make our own studio. Its a shame really, real estate is so frickin expensive, I dont know how any small businesses survive.

Day off...

Resting today.

Hell Week

Ok, not that bad, but today's workout was tough.


-= Warmup =-
Z-health Neural 10min

-= Working Warmup =-
10 24kg DL
5 24kg 1H DL Left / Right

The Fire:
30:30 2H swing w/ 16kg
Repeat for 10 min.

-= Work =-
5 Goblet High Pull
5 Bodyweight Squats
5 Goblet Squat
Ladder down to 1
---- 5 min ----
rest / water
---- 1 min -----

30sec Goblet Press, 7 Sec Transistion, 30 Sec Plank
Repeat for 5 min

rest / water
---- 1 min -----

Russian Twists 30 Sec
Mountain Climbers 30 sec
repeat 2.5 min

Hot Potatoes 30 sec
High Knee Jogs 30 sec
repeat 2 min

3x10 Wall Pushups
~5 min

TKD and 'bells

Did some work w/ the missus and a friend at lunch. Swings and DL.

Did a whole bunch of sparring tonight in TKD. I am wasted, but VERY happy!

Too tired to type... whew!

TKD Last night.

Today's lunch routine involved, coaching missus some more.
And working out new program:

-= Warmup =-
Z-health 5-10min

-= Working Warmup =-
10 DL
10 2h Swings
5 1H DL Left / Right
10 2h Swings
10 DL
10 2h Swings
5 1H DL Left / Right
10 2h Swings
5 1H DL Left / Right
---- 10 Min ----

-= Work =-
5 Goblet High Pull
5 Bodyweight Squats
5 Goblet Squat
Ladder down to 1
---- 15 min ----
rest / water
---- 1 min -----

[30sec g-Press:20sec]=>
10 goblet press - rest remainder of 30 sec
30sec plank10 goblet press - rest remainder of 30 sec
30sec plank10 goblet press - rest remainder of 30 sec
30sec plank
---- 10 min ----
rest / water
---- 1 min -----
Hot Potatoes 30 sec
! and 2 H Swings (10 count)
Russian Twists 30 sec
repeat a few times.