TURKISH GETUPS (16) 16kg x 3 20kg x 3 24kg x 3 28kg x 3 32kg x 2 40kg x 2 1-ARM SWINGS: 16 MINUTES @ 22 RPM W/ 32KG (352 TOTAL) 2-ARM SWINGS: 5 MINUTES @ 10 RPM W/ 40KG (50) 402 TOTAL SWINGS TODAY 402 WEEKLY TOTAL

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Warm up: 1/4 mile run. 3 ladders 1-3 reps: 18 presses with 26lb and 35lb KB, 180 swings with 44lb KB.

TURKISH GETUPS (15) 16KG-32KG X3 EACH

Got a second workout tonight, but no swings planned for today. Hands need a little break. 2,000 swings left this week.

TAEKWON-DO: 17 HYUNGS, BASICS, SPARRING.

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DID A LADDER TYPE SET OF TGU's AND DIPS N PULL UPS

DID THIS 3 TIMES... ON THE LAST SET ONLY WENT UP TO THE 53LB

1 TGU W/26 1 PULL UP 1 DIP

1 TGU W/35 2 PULL UP 2 DIP

1 TUG W/44 3 PULL UP 3 DIP

1 TGU W/53 4 PULL UP 4 DIP

1 TGU W/62 5 PULL UP 5 DIP

14 TGU with 18,26 and 35

350 Swings

1st 100 with 44

2nd and 3rd 100's with 35-catch and release

last 50 with 44-catch and release

TURKISH GETUPS (14)

16KG X 2

20KG X 2

24KG X 2

28KG X 2

32KG X 2

40KG X 2

44KG X 2

1-ARM SWINGS: 8 MINUTES @ 22 RPM WITH 32KG

2-ARM SWINGS: 6 MINUTES WITH 40KG @ 10-12 RPM

238 TOTAL SWINGS

WEEKLY TOTAL: 1,500…

13 TGU's TOOK IT KINDA EASY TODAY... ONLY USED THE 12KG THRU 20KG 3 TIMES EACH AND A 4TH WITH THE 20KG... 10 MIN OF SWINGS @ 16 RPM ALTERNATED 20KG ONE HANDED AND H2H WITH TWO HANDED W/ THE 28KG.. TOTAL OF 160 REPS FOR 1500 COMPLETED FOR WEEK TWO

LOOKING FORWARD TO A LITTLE VARIETY IN TODAYS WORK OUT.

13 TGU

325 Swings

1150 down

350 to finish for the week!

12/12

REST DAY

12/13

TURKISH GETUPS:

16KG X 3

20KG X 3

24KG X 3

28KG X 2

32KG X 2

1-ARM SWINGS: 16 MINUTES @ 24RPM.

ALL SWINGS WITH 24KG TODAY

384 TOTAL SWINGS

WEEKLY TOTAL:1262

12/11 11 TGU's USED THE 12KG THRU 28KG TIMES 2 ON EACH AND 3 TIMES W/ THE 20KG. 6 ROUNDS 50 SWINGS, 10 PUSH UPS, 10 KNEES TO ELBOWS TOTAL 300 SWINGS

12/12 12 TGU'S 12KG THRU 24KG X's 3 EACH.. BROKE THEM UP WITH 20 SWINGS BETWEEN EACH TGU. TOTAL 240 SWINGS.. WEEKLY TOTAL 1340 ONLY 160 TO GO

TURKISH GETUPS (11) 16KG X 2 20KG X 2 24KG X 2 28KG X 2 32KG X 1 40KG X 1 44KG x 1 2-ARM SWINGS. ALL WITH 40KG 10 MINUTES @ 15 RPM (150) 5 MINUTES @ 12 RPM (60) 9 MINUTES @ 10 RPM (90) TOTAL SWINGS: 300 WEEKLY TOTAL: 878

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11 TGU

Heather nailed it when she said that it's a lot harder to do swings after doing that many TGU!

325 Swings

825 down for the week!

10 TGU

200 swings - hands are killing me. But I think that with Jim talking to me about how I am swinging the 44 that should be a thing of the past!

10 TURKISH GETUPS: 16KG-32KG X 2 EACH 1-ARM SWINGS: 4 MINUTES @ 24RPM 8 MINUTES @ 22RPM ALL SWINGS WITH 32KG. 272 TOTAL SWINGS WEEKLY TOTAL: 578

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING.



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12/7 AMNESTY DAY - KIDNEY INFECTIONS SUCK

12/8 8 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 FOUR 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST.. ONE ROUND WITH THE 62 ONE WITH THE 53.. ONE W/ 44 ONE HANDED AND ONE W/ 35 ONE HANDED... TOTAL OF 400 SWINGS

12/9 9 TGU 26LB X 2 35LB X 2 44LB X 3 53 LB X 2 TWO 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST ONE ROUND WITH THE 62 ONE WITH THE 53 TOTAL OF 200 SWINGS

12/10 10 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 62LB X 2 (YES YOU…

TURKISH GETUPS (9)

16KG X 2

20KG X 2

24KG X 1

28KG X 1

32KG X 1

40KG X 1

44KG X 1

1-ARM SWINGS WITH 32KG: 12 MINUTES @ 20-22 RPM. 256 SWINGS TOTAL

2-ARM SWINGS WITH 40KG: 5 MINUTES @ 10 RPM. 50 SWINGS.

TOTAL SWING: 306

WEEKLY TOTAL: 306

9 TGU's

300 swings down for the week

1,200 to go!

TURKISH GETUPS/WEIGHTED PULLUPS (8)

16KG X 1

20KG X 1

24KG X 1

28KG X 1

32KG X 1

16KG X 1

20KG X 1

24KG X 1



DOUBLE KETTLEBELL FRONT SQUATS

3 X 5 W/ DOUBLE 32KG



TAEKWON-DO: 17 HYUNGS, BASICS, SPARRING, BREAKING.



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6 TGU..... 2 X 16KG 2 X 20KG 2 X 24KG

DEADLIFTS ...... 235 X 3 215 X 3 215 X 3

PRESSES W/ 24KG 3 X 3

SNATCH SETS W 16KG

5 MIN @ 15 RPM

4 MIN @ 15 RPM

JERK SET W 20KG

4 MIN @ 12 RPM