Insanity Pure Cardio & Cardio Abs

Too beat to work out int he AM so this was a PM workout (after my 8 hour IDL training class.)
838 Kcal
141 avg hr (lower since cardio abs is lower intesity)

Tuesday: Insanity Plyo Circuit

Had to do the routine after spending 9+ hours traveling.
Kcal burned: 727
Avg HR: 154

HKC Seminar

I signed up for the HKC (hardstyle Kettlebell Challenge) certification. It will either be in April or January, depending on whether or not DD will let me switch from Aprils cert with Zar Horton to my favorite RKC2, Keira Newtons January Cert.

Insanity Fit Test

Day
Today is a fit test. I really pushed it, especially int eh beginning!

Exercise: 1st Test : Todays Test

Switch Kicks: 24 : 60
Power Jacks: 34 : 50
Power Knees: 75 : 95
Power Jumps: 20 :35
Globe Jumps: 8 : 8 (hate these!)
Suicide Jumps: 12 : 15
Pushup Jacks 26 : 32
Low Plank Obliques: 42 : 46

Avg HR: 153
Kcal burned: ~430

Insanity Pure Cardio & Cardio Abs

Whew!

Ok, so today was the first tiem doing two discs back to back. Pure Cardio (which is a b*tch in and of itself) followed by Cardio abs.

Great stuff.

Pure Cardio really got the HR up.

Insanity Cardio Power & Resistance

Kcal burned: 721
Avg HR: 153

Getting stronger!

Insanity Cardio Recovery

Nice mellow workout, as it was intended.

Feels good to stretch. Will work in some Kettlebell work at lunch time.

Insanity Plyometric Cardio

Doing good. I think my Max HR is dropping. I had to really crank to get 165bpm. Where as a week and a half ago, I was hitting 170-175 easy.

Sore as hell, as you might expect.

My form is getting better - I'm not tweaking my low back while rising up from squats.

PM Kettlebell work

Did some C&P just to keep up my strenght while doing the Insanity odyweight cardio program.

24Kg C&P 5 reps each side
Repeat 2 times

Insanity Pure Cardio

Whew! I am gassed. I was definitely weaker today, I think the volume plus TKD is catching up to me!

Looking fwd to Thursdays recovery workout.

I am in the second week of Insanity. Several more to go!

!40min
Avg HR: 138 (a bit low, but makes sense given how tired I feel.)
Cals burned: 561

TKD

Did TKD last night. Good brisk warm up followed by quite a bit of practical self-defense moves. Good class

Insanity Cardio Power & Resistance

40 min on target.

Avg HR 152
Kcla burned0 697

Whew!

Kettlebells

Well, after watching the Ravens snatch defeat from the jaws of victory, I decided to take my kettlebell to the park for some viking warrior conditioning (VO2Max training.) Only 8 minutes.

Also tossed in 10 Turkish Getups (each side).

Insanity

Been away from PC lateley, but I did do the proscribed Insanity workouts.
Friday: Pure Cardio
Sat: Plyo-Cardio

Sun: Nothing. Although the Ravens Vikings game certainly kept my heart rate up.

Insanity Cardio-Recovery

Did it at lunch time. I feel better for having done it. I think I will do some more stretching tonight.

Ouch!

Woke up w/ my left foot hurting something awful. I must have kicked someone hard yesterday.

Hoping to do my Insanity Cardio-Recovery at lunch time. We'll see how it plays out.

A little more dit-da-jow for the bruises.

Tae Kwon Do

Started with a lot of heavy bag work followed by a bunch of hardcore sparring.
I have some nice bruises and welts on my shin. Might even get a shiner by morning from a well placed punch. Time will tell.

A little dit-da-jow for the bruises.

Insanity Cardio Power & Resistance

Another brutal 5am workout. BUT I did it!

Diet was a little off today. I need to dial it in!

Insanity Plyometric Cardio

Whew!

Insanity Fit Test

Started 60-day Insanity bodyweight program.
Today is a fit test, which you use every 2 weeks to gauge your progress.

Its a rough routine!

Switch Kicks: 24
Power Jacks: 34
Power Knees: 75
Power Jumps: 20
Globe Jumps: 8
Suicide Jumps: 12
Pushup Jacks 26
Low Plank Obliques: 46

Day off

16kg Workout #2 5 reps each side unless otherwise specified.

Clean and Press L/R
Swing L/R 10 reps
Clean and Press L/R
Clean and Front Squat L/R
Clean and Press L/R
Get-up L/R
Clean and Press L/R
Snatch L/R
Clean and Press L/R
Repeat 2x

Elbows a little unhappy, but my negative drop on the Press is SIGNIFICANTLY better than it used to be. The key is to keep the forearm vertical and carry the weight on the lat. You have to tuck your armpit to get the right feel.

RKC Prep work

Workout #1 with 16kg

2h Swing 18reps
Clean and Press L/R
1H Swing L 18reps
Clean and Front Squat L/R
1H Swing R 18reps
Get-up L/R
1H Swing L 18reps
Snatch L/R
1H Swing R 18reps
Repeat 2x times

RKC Prep work

My future work from Hardstyle Mag (Winter 2008)

The template lays out three different
workouts for three consecutive days
where one drill will be emphasized as the
other drills are practiced in between.
Perform 1-3 circuits of the drills in the
order listed. Perform 5-8 reps per set
except on swings where you can feel free
to increase the reps as long as form stays
perfect. You will not need a day to
emphasize cleans or snatches as you will
be performing enough of those during the
other drills and with your snatch test
practice (which is to be performed in
addition to these workouts on at least
two of the days).

Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing

Workout #2
Clean and Press
Swing
Clean and Press
Clean and Front Squat
Clean and Press
Get-up
Clean and Press
Snatch
Clean and Press

Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat

Rest

Insomnia last night.

Plus not enough people showed for TKD, so today is a rest day!

30:30 Conditioning, TGU

Met w/ wife and co-worker @ lunch for a little swing practice.
Once we felt confident, we did 30:30 swing protocol.

By the numbers:
30:30 24kg Swings for appx 9 minutes. Form slipped at the end so I stopped a minute early. co-worker kept up w/ a 16kg and the wife stopped a bit sonner using the 8kg.
I told them to stop when their form slipped. No reinforcing bad habbits with extra reps!

finisher (Me only)
16kg TGU 8l/8r appx 10 minutes to complete.

Tae Kwon Do

Good workout. Finished up with some hold breaking techniques.

Stretching

Trying to work on splits for TKD.

Saw some of Pavel's Beyond Stretching DVD not too long ago, so I'm trying some of the techniques from that. Hoping to find a used copy out there... $205 ($18 shipping!!) seems steep for a 5-disc set...

Wife Training

After my Snatch/Swing workout I spent some more time training the missus on swings an deadlifts.

She's getting there. I look forward to when we can both workout together on the same programs.

Snatches & Swings

Was hoping to have a killer MVO2Max workout, but I was low on energy. I stopped at 10min to protect my form.

16kg Snatch 15:15 protocol 7/reps per :15
Total time 10 minutes.

32kg Swings 30:30 protocol
Did 10.5 minutes, but I had to set eh bell down eary a few times towards the end.

All in all, not bad for a low energy workout.

Need to work on more heavy swings and more volume for my snatches if I am to have any hope of passing the RKC test.

One of the tests is 5 min's of 24kg snatches. You must hit at least 100 reps to pass.

IDPA Postal Match

Named for the days when you had to mail in your results. before (GASP) the internet!

Did pretty good, scored 1st in my classification (SSP)

Ranked 5th overall; Cant complain about that!

3x3 w/ form Practice

-= 3reps per set =-
16kg Clean
24kg Goblet Squate
24kg Military Press
Rest 2min, Repeat 3x

-= Form Practice =-
24Kg Clean 10reps each side
16kg 1-legged Press 5/each side

-= Advanced Push Up Workout =-
Set 1: 15rep rest 1 min
Set 2: 15rep rest 1 min
Set 3: 10rep rest 1 min // Feeling the burn!
Set 4: 12rep

Not bad considering it was after my KB workout...

30:30

I spent about 10 minutes training my wife on proper swing technique.
She was really able to get it this time and commented on how much my teaching style has improved. I owe this to Keira Newton (dkbfitness.com) and Sara Cheatham's Strenght By Sara DVD and workbook.

Afterward I did my workout:

30:30 24kg Swings for 10:30 (10 sets)

I was rock solid fo rhte first 5 minutes, with an average of 18 swings per :30 set.
After 5min major energy drain.

I did my best to finish the final 5:30, but my numbers were much lower after each set, finally ending at 12 swings for :30.

I was short on time so I skipped the TGU today.