1/14, 1/15 Training Logs

Friday 1/14

Noon Tae Kwon Do and Strength Training Class

Dead Lift, Conventional Stance - Fibonacci Sequence of Reps

135 Lbs - 2, 3, 5, 8 - Alternate Grip

135 Lbs - 2, 3, 5, 8 - Snatch Grip

135 Lbs - 2, 3 , 5, 8 - Fat Grips, both overhand

Double Clean and Press - Fibonacci Sequence of Reps

12Kg KBs - 2, 3, 5, 8

12Kg KBs, - 2, 3, 5, 8

16Kg, KBs - 2, 3, 5, 8

Bench Press

135Lbs - 5x3

Poomsae Review: Chonji, Dan Gun, Koryo

6ft Staff -- Basic form and 1st Form review

RKC Workout (w/ Pat Flynn)

Single Clean and Press

3 Ladders of:

16Kg 3R/3L

20 Kg 3R/3L

24 Kg 3R/3L

28 Kg 3R/3L

Total: 12 sets of 3 each side

Stacked 36 Kg (20kg+16kg) 3R/2L

Stacked 40 kg(24kg+16kg) 1R/0L

One Arm Floor Press

28Kgs 8x3R/3L

One Arm Hindu Pushups

5x3R/3L

Finish with Pull up and inverted row circuit. Couple Muscle ups for fun.

Here's The Video:

Saturday 1/15

Indian Clubs for quick warm up, legs and hips felt loose (especially for sat AM!)

Basic Kicks 10/Side: Front, Inside, Outside, Round, Side, Back, Back Hook, Skip Front, Skip Round, Skip Side.

Poomsae: Hansoo Down to Koryo

Dad's Tae Kwon Do and Kettlebell Class.

This class is easily one of the best additions of 2010. It is a basic martial arts and kettlebell class designed for the Dad's of students in our children's program. All of the participants are training several times per week and they are some of the most dedicated students I have.

1 Min Rounds with the Body Target

- Alternating Fronts Kicks

- Jab - Cross - Front Kick

- Alternating Round Kicks

- Round Kick - Jab - Cross

- Alternating Knees

- Double Jab - Cross - Knee

Poomsae Review: Il, Ee, Sahm, Yook

Kettlebells:

Fibonacci Rep Ladder using partner's set as rest

Double Clean and Press

3 times through: 2, 3, 5, 8.

Students weights ranged from 12kg KBs to 20 Kg KBs

Two Hand Swings:

10 sets of 10 using partner's set as rest

KBs ranged from 20kg to 24kg