11/17

TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING.

www.idahokettlebells.com

11/15 5 MIN TGU WARM UP.. USING THE 35, 44, 53

DEAD LIFTS 230 X 3 210 X 3 210 X 3 PRESSES W/ 53 3 X 3

PRACTICE SNATCHES AND JERKS.. DID 8 MIN OF SNATCHES AND 6 MINUTES OF JERKS

11/16 1 TGU 100 SWINGS 2 TGU 80 SWINGS 3 TGU 60 SWINGS 4 TGU 40 SWINGS 5 TGU 20 SWINGS. THE TGU's WERE DONE WITH A COMBO OF 35LB, 44LB, AND 53LB SWINGS WERE ALSO DONE WITH COMBO OF SAME WEIGHTS AND LAST SET WAS 62LB SINGLE HAND SWING

11/17 DEADLIFTS 235 X 3 210 X 3 210 X 3…

11/14

REST DAY

11/15

SLOW STRENGTH DAY



DEADLIFTS

405 X 3

365 X 3

365 X 3



KETTLEBELL MILITARY PRESSES

3 X 5

All presses with 40KG



DOUBLE KETTLEBELL FRONT SQUATS

3 X 5

Double 32KG for all



WEIGHTED PULLUPS

20KG X 3

24KG X 3

24KG X 3



STRAIGHT-LEGGED TOES-TO-BAR

3 X…

11/13 5 MIN TGU's DEAD LIFTS 225 X 3 205 X 3 205 X 3 4 ROUNDS 20 SINGLE HANDED SWINGS/ PER SIDE 8 KNE 8 PUSH UPS ON KB's 3 PULL UPS

1/14 CLEAN N PRESS AS WARMUPS 5 MIN TWO HAND SWINGS W/ 62 @ 25 RPM REST 1 MIN 5 MIN GOBLET SQUATS W/35 @ 20 RPM REST 1 MIN 5 MIN PUSH UPS @ 12 RPM REST 1 MIN 5 MIN CLEAN N PRESS @ 8 RPM REST 1 MIN 5 MIN ONE HAND SWINGS FIRST 2 MINUTES SOLID @ 30 RPM RESTED 30 SECONDS.. REMAINDER OF TIME SOLID SWITCHING HANDS EVER 15 REPS

Working on some new stuff!



CNS boost...shaky hands. Good times!



DOUBLE KETTLEBELL BOX FRONT SQUATS-32KG

10 X 5

2 MINUTES REST BETWEEN SETS



KETTLEBELL MILITARY PRESSES-32KG

Did these for time today, instead of reps.



5 x 2 minutes (1 minute per hand)

2 minutes rest between sets

All sets at 10RPM, so 10L/10R x 5- 50 reps per hand total.…

TAEKWON-DO: 16 HYUNGS, BASICS, SPARRING, BREAKING.

www.idahokettlebells.com

11/11 WARMED UP WITH MILL PRESSES.. 1ST SET 2 MINUTES SECOND SET 3 MINUTES

3 MINUTE SET JERKS W/ 44 @ 12 RPM

2 MINUTE REST

2 MINUTE SET @ 12 RPM

2 MINUTE REST

2 MINUTE SET @ 12 RPM

2 MINUTE REST

1 MINUTE SET

THEN CAME A COOL 14 MINUTES OF MANMAKERS.... 44LB ON ONE END OF FIELD FOR 1 HANDED SWINGS AND THE 35 AT THE OTHER END FOR SNATCHES.. LAST COUPLE EXCERCISE CHANGED BACK TO JERKS.. I TORE MY HAND

11/8 SLOW STRENGTH DAY DEAD LIFTS 215 X 5 195 X 5 PRESSES WITH 53 3X3 DIPS 5X3 FOLLOWED WITH SOME OTHER ACTIVITIES I DIDN'T WRITE DOWN SO I HAVE FORGOTEN

11/9 TGU'S FOR WARM UP 3 ROUNDS 30 SWINGS W/62 20 BURPEE PULL UPS (LAST ROUND ONLY DID 15) 10 DOUBLE CLEAN N JERKS W/ 35'S

11/10 SLOW STRENGTH DAY DEAD LIFTS 220 X 5 200 X 5 PRESSES WITH 44 5X3 DIPS 5X3 FOLLOWED BY PRACTICE REPS OF SNATCHES... WAS ABLE TO DO 3 MIN SETS PER HAND BEFORE THE CRAMPING SET IN..

11/6 DEADLIFTS 210 X 5 190 X 5 FOLLOWED BY 3 ROUNDS OF 5 REPS DOUBLE 44LB SQUATS AND PRESSES (WAS MORE OF A PUSH PRESS ON THE LAST COUPLE REPS) THEN 10 MINUTE SETS OF SNATCH AND JERK PRACTICE... JUST WORKING ON TECHNIQUE

11/7 WARM-UP 10MIN TGU & PULLUPS THEN THIS REALLY FUN 30 MINUTE WORK OUT...3 ROUNDS

30SEC PER HAND SWINGS

REST 30 SEC

30 SEC PER HAND SWING

30 SEC PUSHUPS

REST 30 SEC

30 SEC PER HAND SWING

30 SEC…

NOV 4 6 ROUNDS 15 SWINGS (70LB) 12 SNATCHES PER SIDE (COMBO OF 35LB AND 44LB) 9 RING PUSHUPS 6 CLEAN N JERKS 3 PULL UPS

NOV 5 RESTED