7.28.09 - Tuesday

R-Phase

Kick Stretches

American Kenpo Yellow Material
All 10 times each for all techniques, kicks, strikes, and stances.
Blocking set #1 & Short Form 1 both sides.

Stretching

7.16.09 - Thursday - Variety day

R Phase

A light day

DBL LCCJ Ladders - 24kgs
1x2,4,6,8,10
1x2,4,6,8
1x2,4

Inversion table for 3 minutes

 

7.15.09 - Wednesday - Medium day

R Phase

C&P - 40kg/Inverted Row Ladders
5x1,2,3 L/R

1A swings -40kg
2x10/10

TGU - 20kg - new style
2x1/1

7.14.09 - Tuesday - Variety day

R Phase

2H swings - giant set
2x48kgx15,40kgx15,32kgx15,24kgx15,20kgx15

Snatches -24kg - i quit these because i almost ripped off 2 callouses
3x10/10

Cut grass

Used inversion table for 3 minutes

filed my callouses after shower. I will have to be careful the rest of the week, the middle 2 on left hand have some meat showing at the bottom.

Overall a quick and great session.

7.13.09 - Monday -ROP light day

R Phase

C&P/Inverted Row ladder - 40kg
5x1,2 L/R

DBL High Pulls - 32kgs
4x5

Oa Swings - 40kg
2x10/10

2A swings - one giant set
48kgx20, 40kgx15, 32kgx15, 24kgx15, 20kgx15

I have been neglecting swings so i will be adding more in. These felt go, but my conditioning sucks.

Walked to the bank

Used inversion table for 2 minutes.

7.11.09 - ROP Heavy Day - PR on Left

Put together an inversion table for my wife. I used it twice for a couple of minutes each before session.

R Phase

C&P/Inverted Row Ladders - 40kg
1x1,2,3,4  L/R - This was the first time I have hit 4 in a row on left
4x1,2,3

This took longer expected. I will work on consolidating my time.

Strecthing and more inversion table tonight.

7.9.09 - Variety day

R Phase

MVO2 - 30 rounds :15 :15 x7 reps - 20kg - 210 reps in 15 minutes - I am up 8 rounds from when i did this 2 weeks ago. An improvement.

another 12hr shift and some presses

I still feel exhausted from the around the clock working. Trained anyway and felt energetic afterward.  Here it is

R Phase

A1. c&p 5x1/1 - 40kg
A2. Inverted Rows 5x5

DBL High Pulls - 32kgs
1x5

Off Yesterday, some dbl lccj today

So I missed everything on ROP this week except Monday's light day. I slept 14 hours yesterdy and still felt exhausted.

I had to work today for 4 hrs. Then I did the following

R Phase

DBL LCCJ 32kgs ladders - RTK style
3x2,4,6

Then i cut grass.

I am taking my KB with me to work tomorrow. I have to work a 12 hr shift. Just in case it goes longer.