Tae Kwon Do

TKD night. Lots of crazy lunges and some knife fighting!

I WILL be sore tomorrow. But tonight, I am a Man. :)

30:30

My day off ended up lasting till today.

30:30 24kg Swings for 10 minutes.

10:45 minutes of 8kg TGU (total per side: 8)

Decided to use the 8kg so I could focus on form.

Day Off

Gotta rest these bones.
Tweaked my knee a bit in TKD class. Nothing major, but its sore today.

Tae Kwon Do & Swings

TKD Practice

followed by

30:30 32kg Swings - 5 Minutes

30:30

30:30 24kg Swings for 10 minutes.

10 minutes of 16kg TGU (using the incredibly hard super bridge)

Felt great. My Kalos Strenous DVD comes tomorrow. I'm psyched.
Plus its Tae Kwon Do. I'm prepared to wiped out from all the fun.

Tae Kwon Do

Another great class. Learned some cool take downs.

C&P Ladders w/ Snatches for dessert!

3 Rungs
C&P 1 - Pullups 1
C&P 2 - Pullups 2
C&P 3 - Pullups 3
Rest 2 Min

C&P 1 - Pullups 1
C&P 2 - Pullups 2
C&P 3 - Pullups 3
Rest 2 Min

C&P 3 - Pullups 3
C&P 3 - Pullups 3
C&P 3 - Pullups 3
Rest 2 Min

24kg Snatch L&R, rest 1 min
Repeat 3x

I think I will switch back to using 16kg for hte snatches until I'm sure that my form is dialed in.

For the RKC test I need to snatch a 24kg 100 times in less than 5 minutes. No small task!

RKC Learnin'

Met with my favorite kettlebell instructor on Friday (Keira Newton RKC-II http://dkbfitness.com) for a few more tweaks to my technique.

Man, she if freakin' incredible. All the adjustments were small, but return was incredible!

In preparation for my RKC Cert in August, she advised me to start working on my conditioning. So, today's numbers looked like this:

30:30 24kg Swings for 10 minutes.
10 minutes of 16kg TGU (using the incredibly hard super bridge)

I'm sweaty, happy, strong and I have no pain from this workout (that I'm pretty sure was banned by the Nuremberg trials in 1946.)

Wiped!

Mega energy today, but now that I'm at home, I'm wiped. Gonna take it easy, I have my appt with Keira tomorrow for some kettlebell practice.

Tae Kwan Do

Did some good heavy bag work and some great sparring. I need a mouth guard and and some pads...

Great day!

Tae Kwan Do

Did TKD with an instructor led kettlebell warm up.

I feel great!

Swings

On the road w/ a 16kg bells.

Tryign to re-establish good form, so today was a swing conditioning workout.

30:30 swings for 10 minutes (wanted to go longer, but was noticing my form was slipping.)
C&P 10 l, 10 R

Amazing Mobility DVD

Thursday I did amazing mobility dvd

Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 5 reps
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

IDPA Classifier Match

Just got the results back. I've leveled up from unclassified to Marksman in the IDPA. Kick ass. Total time 184.27
I could have done better, a had brain fart during a reloading string where I just stood there for a second. DUH!

To make sharpshooter I need to break 152.73. Definitely with in reach. We tend to do 1 or 2 classifier shoots per year so it will ...be a bit before I get a chance to retake it. I'm freakin' happy.

Still getting used to the XS Sights, but they really do help with teaching front sight focus. Hard to miss that big white meatball.

SSP Qualifier:
Stage 1: 55.69 (15)
Stage 2: 46.20 (21)
Stage 3: 82.38 (44)
Total Points down (hits not in the zero-ring): 80

70# Press

Walked past my 70#'r and decided what the heck, I havent tried pressing her in a while.

BAM! 3 on the right, 1 on the left (left is my weaker, more inflamed elbow side)

Kick Ass, I feel good!

todays Shooting Results

There is an IDPA qualifier tomorrow so I hit the range to sharpen up my skills.
Wearing glasses instead of contacts/

FAST Test #1
3x5 cards Missed 2x
8" circle Missed 2x
Modified Time: 13.61 ?

FAST Test #1
3x5 cards - No Misses
8" circle Missed 1x
Modified Time: 1

Modified* Dot Torture Test - 5yd's
27 Misses

*Modified becuase I am using a DA/SA pistol. So when the test calls for 5 shots, I actually 3 sets of DA/SA, decock, DA/SA, decock, DA/SA, decock

I need to slow down and really focus on the front sight. I think its hearder with glasses and my astigmatism does not assist me in any way.

My New CED7000 timer worked like a charm!

Intermediate Workout #2

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg (first set was 16kg)
• Alternating Cleans 24kg (first set was 16kg)
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 40kg PR
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 24kg PR
• WindMills double 24kg
• rest 2 m


Freaking awesome workout considering the bad insomnia I had last night!

HOOOAH!

Yesterdays work

Did some joint mobility in the AM.
Went to my first tae kwon do/self defense class lastnight. whew,it left me gassed.

Probably going to take it easy today (insomnia struck again...blah...)