11/22

AM Workout

Warm up - Basic Kicks, Boxing Combos, Jumping kicks

Back Squat

135x5

185x5

225x3

225x3

285x3

Double Clean and Press

24kg - 8x5, 4x3 -- ~45s rest between sets

Two Hand Swings

28Kg - 30 seconds on/15 seconds off x10 ~200 swings

Still feeling ill. Steve taught beginner class.

11/19

Was feeling under the weather and this cold is lingering.

AM:

Warm up - Basic kicks and boxing combos

Dead Lift

135 - 2-3-5-8

225 - 2 -3-5

Clean and press

20kg - 2/2 - 3/3 - 5/5 - 8/8

24kg - 2/2 - 3/3 - 5/5 - 8/8

28kg - 2/2

32 kg - 2/2

36 kg 2/2

40 kg 1/1

Hanging leg raises

3x8

All belt class

Reviewed Nunchucks and Hoshinsul

Wednesday's Training

11/17

AM workout

Warm Up - Line Drills, Basic Kicks, Boxing combos

Bench Press - 5x5 - 1x135 lbs, 4x175lbs

KB double clean and jerk -- 12x5 24kg - 1 min rest

HLR - 1x8

Beginner Class

Dynamic Warm Up (run by Steve)

Line Drills - Basic Kicks, Tumbling

Partner Work - Large Outer Reap Practice, one-steps - punch and kick

Limit Takedown sparring - Large outer reap only

White Belts: Break falls and kebon poomsae.

Advanced Class

Line Drills -- Basic Kicks, Boxing Combos

Heavy Bag Work -- Lead leg kicks, double kicks, back kicks

Tumbling

Limit sparring -- Hands only: Legs and torso target area

Partner Work -- Collar hold escapes, joint locks, and throw then limit sparring

Log for the day

11/16/2010

5x5 Chin-ups - Body Weight

Noon All Belt Class:

Jump rope and planks: 3 rounds 1min/1min

Line Drills: Basic Kicks, Boxing Combos, Jumping Kicks

Footwork drills w/ partner: Forward/Backward movement, lateral movement, lead switching

Focus target drills: 3 kick combinations with one direction change

Light Sparring: Torso and Legs as target area (no head shots today)

- Hands only

- Kicks only

- Mixed

Roundhouse form/balance work w/partner

After class: Snatches

24KG 2L/2R, 3/3, 5/5, 8/8 -- Put the bell down between sets. 2 times - Total 72 snatches.

Youth Sparring Class:

GPP:

2-3-5-8. 3 times through

Hanging Leg Raise

Pushup

Rows

Two Hand Swing

Farmer Walk

Paddle Kicking - Single rounds kicks with different foot work

Sparring -- Round robin

Intermediate Class

Dynamic Warm Up

Line Drills -- Basic Kicks, Jumping Kicks

Focus target drills: 3 kick combinations with one direction change

Poomsae -- Palgwe 1-7

HoShinSul -- 20 down to 1

Nunchuk form 4 review

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Monday 11/15

Warm Up - 120 Kicks 10 of each per side: front, inside, outside, round, side, back

- Boxing combos: Jab, Cross - Jab, Cross hook - Jab, Cross, Upper -- Jab, Cross, Elbow, Elbow

Back Squat 5x5 - 1x135, 4x185

Asymmetrical Double Clean and Press, switching loads every set.

8x5 20/24kg

2x5 20/28kg

2x5 24/28kg

One hands swings w/28kg: 15s on 15s off for 10 mins.

5x5 Hanging leg raise

Beginner Class

Swings and TGUs - Program minimum

Line Drills - Basic Kicks

Mirror Work - Footwork Drills, Basic Closed hand techniques, round house kick review

Focus Pad Work - Single kicks, two kick combinations

Light Sparring - Hands only, kicks only, mixed

Slow Round house drills with partners.

Jon and Linnie were a big help to go over basics and remedial drills with the white belts.