Easy day

Did some light swimming w/ my daughter. Elbows are a bit pissed at me from TKD practice so no 'bell work today. Looking to re-do week two starting on monday.

ETK Get-Ups

Alternating 16kg Get-ups for 5 min.


A little extra work:
24Kg GU 2 each side

24kg Snatch 6/6

5 Tactical Pullups

ETK - Week Two

Clubbell 1min
Z-health Neural Warmup

WorK:
16kg 1H-Swings 20reps Left
1 Minute Active recovery (Jumping Jacks)
16kg 1H-Swings 20reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 20reps Left
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 20reps Right
1 Minute Active recovery (Jumping Jacks)
16kg 1H-Swings 20reps Left
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 20reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 20reps Left
12 minutes total

3 Tactical Pullups

TKD

Kick ass TKD work out today.

All the usual warmup, hundred or two situps, JJacks, deep squats, pushups.

Worked on forms for 1/2 the night and then spent some time on combos.

Finally we finished up with several rounds of full contact sparring.

I gave some and got some. I'm wiped.
The guys commented that I have A LOT of power and I will be a real threat when I get my form/technique dialed in.

I need to work on some VO2MAX conditioning so I can survive several minutes of fighting.

I also made a real effort to keep my mouth closed, so as to not present an easy loose jaw knock out.

Came home and ate 2 1/2 burgers, a bowl of zucchini and some terrific brown rice my wife made.

Life is great!

Variety Day

Warmup:
Wall Squats x10
16kg Halos x10
Pumps x10
Repeat 2x

Swing Skills:
16kg One-Arm swings
30:30 Protocol for 5:30 seconds total.

Additional Work:
24kg C&P x5 Right
rest
24kg C&P x5 Left
rest
Double 24kg C&P x5

4 Tactical Pull ups


UPDATE: Due to a childcare problem I am home early with the princess.
So while she is having a play date I managed to work on some Clean & Jerks.
Did Double 16's, single 16's and some single 24's.

Not bad.

I even managed to sneak in 4 Princess Get Ups.

TKD, GU, and thoughts on which cert next....

First TKD work out in at least 2 weeks. And I feel it!

We did a lot of cool combo's. Punch, rev punch, backhand. Repeat.

Also worked on my one-steps, which I patently suck at. I dont know why I have such a hard time learning them. More practice.

got home and did 5 mins of Getups, which is part of the program minimum.

I will not do that again. My knee way tweaky from some RKC Hip flexor stretched on hardwood. Ouch!

I was weighing the decision on whether I should get my Z-Health R-phase first, or my RKC first.
I was definitely leaning towards Z, but in this post I heard from a lot of high powered folks who have both RKC and R,I,S,T Z-certs.

Needless to say I am going RKC baby!

ETK-PM Week One

ETK Day One - Week One

Clubbell 1min
Z-health Neural Warmup

WorK:
16kg 1H-Swings 20reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 20reps Left
1 Minute Active recovery (easy jogs)
Repeat for 12 minutes.

3 Tactical Pullups

RKC Arm bar & pvc pipe(roller) shoulder work.