07/30/09
DEADLIFTS
435 X 5
395 X 5
DOUBLE CLEAN AND JERK -24KG KETTLEBELLS
2 X 5 MINUTES @ 10 REPS PER MINUTE.
07/29/09
TGU
16KG X 2
24KG X 2
DEADLIFTS
430 X 5
390 X 5
MILITARY PRESSES
24KG – 3 X 5
SNATCHES W/24KG
5 MINUTE SET @ 10 RPM. REST ONLY IN FULL-LOCKOUT, SWITCH HANDS EACH MINUTE.
DOUBLE SWINGS-
5 MINUTES @ 10 RPM W/DOUBLE 24KGs
07/28/09
REST DAY
07/27/09
TAE KWON-DO. 27 HYUNGS, BASICS, SPARRING.
07/26/09
REVERSE TURKISH GETUPS
16KG X 2
24KG X 2
DEADLIFTS
425 X 5
385 X 5
KETTLEBELL MILITARY PRESSES
24KG – 3 X 5
40KG – 4 X 1
07/25/09
TGU
16KG X 2
24KG X 2
DOUBLE-KETTLEBELL, BURPEE, CLEAN AND JERK COMBO (AKA: FULL-BODY ATTACK WITH PUSHUP ON HANDLES)
10 SETS OF 5. 24KG KETTLEBELLS
1 MINUTE REST BETWEEN SETS
SNATCHES:
10 MINUTES @ 10 REPS PER MINUTE WITH 24KG.
SWINGS:
10 MINUTES @ 10 REPS PER MINUTE WITH 40KG.
07/24/09
TAE KWON-DO. 19 HYUNGS, BASICS, SPARRING, BREAKING.
07/23/09
DEADLIFTS
420 X 5
380 X 5
KETTLEBELL SIDE PRESSES
5 X 1 W/40KG
07/22/09
DEADLIFTS
415 X 5
375 X 5
KETTLEBELL PUSH PRESSES
5 X 3 WITH 40KG
SNATCHES
10 MINUTES @ 10 REPS/MINUTE WITH 24KG.
07/21/09
0900 HRS
DEADLIFTS
410 X 5
370 X 5
SEESAW PRESSES (24KGs)
5 X 5
1830 HRS
TAE KWON-DO
27 HYUNGS. BASICS, SPARRING, BREAKING.
07/19/09
REST DAY
07/18/09
TURKISH GETUPS:
5 X PER SIDE W/24KG.
5 MINUTES OF SNATCHES WITH 24KG @ 10 REPS/MINUTE. REST ONLY IN FULL LOCKOUT, SWITCH HANDS ONCE PER MINUTE.
100 24KG SNATCHES IN 4:25 (PR)
5 MINUTES OF DOUBLE 24KG SWINGS @ 10 REPS/MINUTE.
5 MINUTES OF 40KG SWINGS @ 15 REPS/MINUTE.
07/17/09
TAE KWON-DO ONLY. 26 HYUNGS, BASICS, SPARRING, BREAKING.
07/16/09
DEADLIFTS
405 X 5
365 X 5
KETTLEBELL MILITARY PRESSES
24KG 2 X 5
32KG 2 X 3
40KG 4 X 1
SINGLE-KETTLEBELL THRUSTERS
3 X 3 W/40KG
