Feeling a touch burnt-out today -- and had a lot of other stuff to accomplish -- so I hammered out a quick & light workout at home.



TGU:

(The only bells I have at home are a 35#/16kg and a 18#/8kg that I purchased for instructional purposes -- turns out doing a set of get-ups holding onto both at the same time works your grip like mad!)

13L/13R x 35#/16kg + 18#/8kg (53#/24kg…

TRAINING:

10AM-

200 HINDU SQUATS

200 H2H SWINGS (24KG)

(In supersets with a 2:1 work/rest ratio)



TURKISH GETUPS

16KG-40KG 2X EACH. New rep at the top of each minute for 12 minutes. 



630PM-

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.

The training volume is starting to catch up to me. I use my…

This was some serious stuff -- way more challenging than it looked on paper



TGU:

(ran up the ladder, bouncing back and forth between the other weights and The Beast a.k.a. 'Michael Bolton')

1L/1R x 35#/16kg

1L/1R x 44#/20kg

1L/1R x 53#/24kg 

1L/1R x 62#/28kg

1L/1R x 70#/32kg

1L/1R x 88#/40kg

6L/6R x…

TRAINING:

10AM-

10 ROUNDS OF...

10 DOUBLE KETTLEBELL SWINGS (OUTSIDE KNEES) - 28KG X 2

30 HINDU SQUATS



5PM-

11 TURKISH GETUPS: 16KG-48KG



530PM-730PM-

COUPLE ROUNDS OF TAEKWON-DO BASIC TECHNIQUE LEADING CLASSES

NUTRITION:

830am-

2 scoops…

TGU:
11L/11R x 70#/32kg

Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4 min sets)
Set 1 - two hand swing w/ 70#/32kg - 104 reps
Set 2 - single arm swing w/ 53#/24kg - 88 reps
Set 3 - single arm swing w/ 53#/24kg - 88 reps
55 Hindu squats

TRAINING:

Had pretty limited time today, so I sped thru my 10 getups and 200 swings with the 24kg quick this evening (5PM).

Later (8PM), I hit the 48kg for 2-arm swings for 100 reps in small sets with a 2-3 min rest between sets. I don't have training time for things like deadlifts and plyos right now, but throwing in these heavy swings with maximum force in short sets a few times per week seems to work the explosive power movement…

TGU:

2L/2R x 53#/24kg 

2L/2R x 62#/28kg

2L/2R x 70#/32kg

2L/2R x 88#/40kg

2L/2R x 106#/48kg



Swings:

30 x 106#/48kg two-hand power swings

25 x 88#/40kg double kb outside leg swings

100 x 70#/32kg single arm swings (50L/50R)

40 x 53#/24kg flips (20 forward/20 backward)

40 x 35#/16kg…

12/06

9AM-

100 H2H SWINGS WITH 24KG

300 HINDU SQUATS

100 H2H SWINGS WITH 24KG





5PM-

TAEKWON-DO:

16 HYUNGS



8PM-

6 TURKISH GETUPS (16KG-40KG)

12/07

10am-

7 getups, 16kg-48kg. 50 2-arm swings in short, explosive sets w/ 48kg with…

TGU:

1L/1R x 53#/24kg 

1L/1R x 62#/28kg

2L/2R x 70#/32kg

2L/2R x 88#/40kg

2L/2R x 106#/48kg



Swings:

30 x 106#/48kg two-hand power swings

Decided to work some flip skills with heavier bells today . . .

35#/16kg - 25 forward flips, 25 backward flips, 25 L side spins, 25 R side spins

44#/20kg - 20 forward flips, 20…

TGU:

1L/1R x 53#/24kg 

1L/1R x 62#/28kg

2L/2R x 70#/32kg

2L/2R x 88#/40kg

1L/1R x 106#/48kg



Swings:

50 x 53#/24kg flips (25 forward/25 backward)

50 x 62#/28kg hand-to-hand swings

50 x 70#/32kg single-arm high pull swings (25L/25R)

50 x 88#/40kg two-hand swings

25 x 106#/48kg two-hand power…

6 TGU's (1L/1R) with a 35#/16kg -- I did these as fast as possible, throwing in 5 single-arm thrusters at the top of each rep. 

Followed up with 300 Hindu squats (4 sets of 50, 4 sets of 25)

TRAINING:

10AM-

300 HINDU SQUATS AND 150 2-ARM SWINGS (40KG) IN SUPERSETS. 50/50 WORK:REST INTERVAL.

5 TURKISH GETUPS 16KG-32KG (used as a cooldown stretch after training).

450 reps total for the day; 1450 for the week so far.

630PM-

TAEKWON-DO: 19 HYUNGS, BASICS, SPARRING, BREAKING. 

Had to hang with a lightweight 3rd dan tonight for drills tonight (that just got out of basic training in the military). After destroying my legs…

TGU:

1L/1R - 53#/24kg

1L/1R - 62#/28kg

1L/1R - 70#/32kg

1L/1R - 88#/40kg

1L/1R - 106#/48kg



Swings:

(Trying to mix things up a bit -- came up with this madness)

5 Rounds of . . .

20 x double 53#/24kg outside leg swings

16 x 62#/28kg hand-to-hand swings

12 x 70#/32kg single-hand high-pull swings…

TRAINING:

10AM-

12 ROUNDS OF...

25 HINDU SQUATS

10 DOUBLE KETTLEBELL SWINGS (24KG)

5PM-

5 TAEKWON-DO HYUNGS

8PM-

ANOTHER 80 2-ARM SWINGS (to make an even 500 reps for the day) AND 4 GETUPS WITH THE 40KG

NUTRITION:

830am-

300mg caffeine

9am-

1 tbsp coconut oil

11am-

handful of jerky

handful of raw almonds

2 bananas

fish…

TGU:
1L/1R - 62#
1L/1R - 70#

TRAINING:

12/01

1 Turkish Getup for demo purposes. 



12/02

Amnesty Day



12/03

500 1-arm swings all with 24kg (light: one minute on, one minute off)

Taekwon-Do basic technique practice

3 Turkish Getups. Double getups with a couple 16kg and just one with a 24kg)

NUTRITION:

For the past three days I have…

TGU:
1L/1R - 70#
1L/1R - 88#
1L/1R - 106#

Swings:
88# x 100 2-hand swings
62# x 100 hand-to-hand swings
44#ers x 100 double outside leg swings
120 Hindu squats

TGU:
1L/1R - 106#

Swings:
88# x 100 2-hand swings
62# x 100 hand-to-hand swings
44#ers x 100 double outside leg swings
120 Hindu squats