Wed Feb 13th

5:30 AM
KB warmup in Taekwondo class: Half-Getups, Swings, Walking Tactical Lunges, Slingshots

6:30 AM
Weight Training with Dave. Dave is an experience lifter, he has agreed to show me basic free wt lifts that will help prepare me for the Snatch test and RKC challenge.
Techniques he showed me:

• Deadlift w/bar,


• Deadlift with Dumbells


• Bench Press w/Dumbells


• Military Press


• Incline Press (several different grips w/ various wrist rotations


• Front Shoulder Raises


• Lateral Raises


• Lat front pull downs


• Seated Rows

These will be arranged in one of two orders and performed over 1 or 2 days on variety days. I will shoot for sets of 15 reps.

8:00 AM
KB training with Allison:
Go Fit DVD Circuit 2 1x (35lb KB)
XTreme KB DVD: "Leg Burner" routine (35lb KB)
Jump Rope then Swings: 20 seconds work, 10 seconds rest... repeat 16 times.

9:00 AM
ENTER THE KETTLEBEL training with cousin John
ETK MEDIUM DAY w/62lb Kettlebell

• 30 clean & lifts each arm.


• 30 pulls each arm.


• 30 seconds of various slingshots as active rest


• 10 minutes of Medium Intensity swings: 25 reps minimum with 10 seconds rest maximum. 225 swings.
  


• 50 yard Overhead Walk with 2 50lb KBs


• 50 yard walk with KBs in clean/rack position


• 50 yard walk with KBs in farmer's carry