TGU:
(up the ladder 3 x -- hitting the 106 every other rep, with one extra to finish the December challenge)
3L/3R x 44#/20kg
3L/3R x 53#/24kg 
3L/3R x 62#/28kg
3L/3R x 70#/32kg
3L/3R X 88#/40kg
16L/16R x 106#/48kg

TRAINING:

12/27

9AM-

27 TURKISH GETUPS: 16KG-32KG

5PM-

300 SQUATS

8PM-

100 2-ARM SWINGS WITH 48KG

12/28

10AM-

28 TURKISH GETUPS: 16KG-32KG. 

Limited time, so 1 rep per minute for 28 minutes. 

6PM-

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

12/29

29 TURKISH GETUPS: 16KG-48KG

100 2-ARM SWINGS WITH 48KG

200 2-ARM SWINGS WITH…

TGU:

(up & back down the ladder -- a few times)

5L/5R x 35#/16kg

6L/6R x 44#/20kg

6L/6R x 53#/24kg 

6L/6R x 62#/28kg

6L/6R x 70#/32kg



Swings:

Double 62#/28kg outside leg swings alternating with Hindu squats in Tabata sets -- BRUTAL . . . Finished up with more Hindu squats later in the evening.

55 swings

275…

TGU:
(up the ladder 7 times)
7L/7R x 53#/24kg
7L/7R x 62#/28kg
7L/7R x 70#/32kg
7L/7R x 88#/40kg

TGU:

(bounced up and back down the ladder hitting The Beast every third rep)

1L/1R x 35#/16kg

3L/3R x 44#/20kg

4L/4R x 53#/24kg 

4L/4R x 62#/28kg

4L/4R x 70#/32kg

2L/2R x 88#/40kg

9L/9R x 106#/48kg



Swings:

176 single arm swings x 62#/28kg (two Tabata sets)

24 Hindu squats to round out the…

Yes, it has been a whole week since I blogged on here. I have been absolutely swamped with studying for a sport nutrition specialist exam, driving a day and testing, and then just getting the normal work done afterwards. The good thing is I passed the exam and now have that certification.

I also took somewhat of  backoff week, in that I have only had one hard training session per day instead of two. This has been enough to get me back in the game. I felt anxious and ready to…

TGU:
26L/26R x 53#/24kg (18#/8kg duct taped to a 35#/16kg)

Swings:
200 x Hindu squats

TGU:
(ran up & back down the ladder twice)
4L/4R x 44#/20kg
4L/4R x 53#/24kg 
4L/4R x 62#/28kg
4L/4R x 70#/32kg
4L/4R x 88#/40kg
4L/4R x 106#/48kg

Swings:
200 two-hand swings x 106#/48kg (Sets of 10 on the minute for 20 minutes)

Rounds 1-3 (53#/24kg, 62#/28kg, 70#/32kg)

min 1 - TGU (1L/1R)

min 2 - 30 sec L swing, 30 sec R swing (~17 each side)

min 3 - rest

repeat with next higher weight



Rounds 4-9 (cycling twice through 53#/24kg, 62#/28kg, 70#/32kg)

min 1 - TGU (1L/1R)

min 2 - 30 sec L swing, 30 sec R swing (~17 each side)

min 3 - TGU (1L/1R)

min 4 -…

TGU:

2L/2R x 44#/20kg
4L/4R x 53#/24kg
4L/4R x 62#/28kg
4L/4R x 70#/32kg
4L/4R x 88#/40kg
3L/3R x 106#/48kg

Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4-minute set)
3 sets of 62#/28kg single arm swings -- 88 reps/set -- 264 total reps

264 reps today . . . 5764 to date

Yesterday was nuts, and my wrists are jacked up. So today I stayed home and went super SUPER light -- worked on skill and form.

TGU:
20L/20R x 35#/16kg

Swings:
250 Hindu squats

TGU:

(ran up the ladder twice -- supersetting each weight with the 106, except on the last rep with the 88)

2L/2R x 44#/20kg

2L/2R x 53#/24kg 

2L/2R x 62#/28kg

2L/2R x 70#/32kg

2L/2R x 88#/40kg

9L/9R x 106#/48kg



Video of my first run up the ladder: …

I have gained about 2lbs of muscle in the past few weeks. Weighed 226 tonight at the end of the night. 

Getups and swings or squats? No loss of leanness. Push hard! Getups, getups, getups...

TRAINING:

18 Turkish Getups.

16kg-40kg bells x 3. Ran through the rack, starting a new rep each minute. Harder than it…

TGU:

(up the ladder x 6)

6L/6R x 53#/24kg 

6L/6R x 62#/28kg

6L/6R x 70#/32kg



Swings:

two-hand swings -- 106#/48kg -- 5 sets of 5 (pre-TGU warm up)

two-hand swings -- 88#/40kg -- 5 sets of 10

hand to hand swings -- 70#/32kg -- 2 sets of 25 (half-turn switch)

hand to hand swings -- 62#/28kg -- 2 sets of 25 (overhand…

12/16

AMNESTY DAY



12/17

9AM-

17 TURKISH GETUPS: 16KG-48KG



5PM-

300 HINDU SQUATS

NUTRITION BLOG:

7AM-

650mg Korean ginseng

8am-

200mg caffeine

10am(postworkout 1st meal)

50gr Syntha 6…

TGU:

(ran up the ladder twice, followed by one more with the heavies)

2L/2R x 35#/16kg

2L/2R x 44#/20kg

2L/2R x 53#/24kg 

2L/2R x 62#/28kg

3L/3R x 70#/32kg

3L/3R x 88#/40kg

3L/3R x 106#/48kg



Swings:

two-hand swings -- 106#/48kg -- 5 sets of 5 (pre-TGU warm up)

two-hand swings -- 88#/40kg -- 5 sets…

TRAINING:

12/14

14 getups done. 16kg-48kg. No swings today. Saving 500 of those for tomorrow.

12/15

400 Hindu squats mixed in with Taekwon-Do hyung training, then my 15 getups with 16kg-32kg bells. 



100 40kg 2-arm swings to finish out my 2000 reps for the week.…

TGU:
5L/5R x 62#/28kg
5L/5R x 70#/32kg
5L/5R x 88#/40kg

Swings:
(Tabata sets -- 20 sec on, 10 sec rest x 8 = 4-minute set)
3 sets of 62#/28kg single arm swings -- 88 reps/set -- 264 total reps

66 Hindu squats to round out the day

TGU:

(ran up, then back down the ladder)

2L/2R x 35#/16kg

2L/2R x 44#/20kg

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:

Started with 2 sets of 20 double outside leg swings with 53#/24kg bells -- then came Jim's input -- and he knows I'll take on anything he throws…

TRAINING

9AM-

300 HINDU SQUATS

13 TURKISH GETUPS: 16KG-48KG



5PM-

100 2-ARM SWINGS WITH 48KG.

TAEKWON-DO: BASIC TECHNIQUE. 2 CLASSES

NUTRITION:

8am-

300mg caffeine

650mg Korean ginseng

10am-

50gr Syntha 6 protein

handful of raw…