Ouch!

Woke up w/ my left foot hurting something awful. I must have kicked someone hard yesterday.

Hoping to do my Insanity Cardio-Recovery at lunch time. We'll see how it plays out.

A little more dit-da-jow for the bruises.

Tae Kwon Do

Started with a lot of heavy bag work followed by a bunch of hardcore sparring.
I have some nice bruises and welts on my shin. Might even get a shiner by morning from a well placed punch. Time will tell.

A little dit-da-jow for the bruises.

Day off

16kg Workout #2 5 reps each side unless otherwise specified.

Clean and Press L/R
Swing L/R 10 reps
Clean and Press L/R
Clean and Front Squat L/R
Clean and Press L/R
Get-up L/R
Clean and Press L/R
Snatch L/R
Clean and Press L/R
Repeat 2x

Elbows a little unhappy, but my negative drop on the Press is SIGNIFICANTLY better than it used to be. The key is to keep the forearm vertical and carry the weight on the lat. You have to tuck your armpit to get the right feel.

RKC Prep work

Workout #1 with 16kg

2h Swing 18reps
Clean and Press L/R
1H Swing L 18reps
Clean and Front Squat L/R
1H Swing R 18reps
Get-up L/R
1H Swing L 18reps
Snatch L/R
1H Swing R 18reps
Repeat 2x times

RKC Prep work

My future work from Hardstyle Mag (Winter 2008)

The template lays out three different
workouts for three consecutive days
where one drill will be emphasized as the
other drills are practiced in between.
Perform 1-3 circuits of the drills in the
order listed. Perform 5-8 reps per set
except on swings where you can feel free
to increase the reps as long as form stays
perfect. You will not need a day to
emphasize cleans or snatches as you will
be performing enough of those during the
other drills and with your snatch test
practice (which is to be performed in
addition to these workouts on at least
two of the days).

Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing

Workout #2
Clean and Press
Swing
Clean and Press
Clean and Front Squat
Clean and Press
Get-up
Clean and Press
Snatch
Clean and Press

Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat

Rest

Insomnia last night.

Plus not enough people showed for TKD, so today is a rest day!

Tae Kwon Do

Good workout. Finished up with some hold breaking techniques.

Stretching

Trying to work on splits for TKD.

Saw some of Pavel's Beyond Stretching DVD not too long ago, so I'm trying some of the techniques from that. Hoping to find a used copy out there... $205 ($18 shipping!!) seems steep for a 5-disc set...

Snatches & Swings

Was hoping to have a killer MVO2Max workout, but I was low on energy. I stopped at 10min to protect my form.

16kg Snatch 15:15 protocol 7/reps per :15
Total time 10 minutes.

32kg Swings 30:30 protocol
Did 10.5 minutes, but I had to set eh bell down eary a few times towards the end.

All in all, not bad for a low energy workout.

Need to work on more heavy swings and more volume for my snatches if I am to have any hope of passing the RKC test.

One of the tests is 5 min's of 24kg snatches. You must hit at least 100 reps to pass.

IDPA Postal Match

Named for the days when you had to mail in your results. before (GASP) the internet!

Did pretty good, scored 1st in my classification (SSP)

Ranked 5th overall; Cant complain about that!