1. Nerve Glides
2. I phase
3. Workout
Pistol with pole support 10/10 reps x 3 sets
Pull ups 6 reps + calf raises (3 direction of feet) 10-10-10 (5 rounds)
Without kettlebell work, pul up was much easier.
122910_Wed
1. Nerve Glides
2. I phase (right eye was covered)
3. Visual work
4. KB
Double Swing (16 x 2) 10 reps x 3 sets
Double Swing (24 x 2) 10 reps x 10 sets
Pull up 6 reps + Push up 12 reps (5 rounds)
It was difficult to keep feet forward during double swing
122810_Tue
1. Nerve glides
2. I phase
3. Kettlebell
TGU (16) 5/5 reps x 1
TGU (24) 5/5 reps x 1
TGU (32) 3/3 reps x 5 sets
Pull up 6 reps + Calf raises 10-10-10 (5 rounds)
Pistol 10/10 reps x 3 sets
122710_Mon
1. Nerve Glides
2. I phase with right eye covered
3. Visual work
4. KB
1H Swing (24) VO2 Max protocol: 15 sec on/off x 80 sets (all 9 reps)
Pull up 6 reps + Calf raises 10-10-10 reps (3 rounds)
Pistol with pole support 10/10 reps x 3 sets
122510_Sat
1. Nerve glides
2. I phase with dominant eye covered
2. I phase with dominant eye covered
3. Visual work
4. Kettlebell
Swing (24) VO2 Max Protocol: 15 sec on/off 57 sets
Although my condition was fine, my blister was broken during 57th set.
My grip was too tight.
Pull up 5 reps + Calf raises 10-10-10 x 5 rounds
122410_Fri
1. Nerve Glides
2. I phase with dominant eye covered
3. Visula work
4. KB: C & P (24) + Pull up ladder
C & P 1 rep, Pull up 1 rep
C & P 2 reps, Pull up 2 reps
C & P 3 reps, Pull up 3 reps
C & P 4 reps, Pull up 4 reps
C & P 5 reps, Pull up 5 reps
5 rounds
My clean was not perfect. Use hip snap more.
122310_Thu
1. Nerve Glides
2. I phase with right eye covered
3. Visual work
4. KB
1H Swing (24) VO2 Max Protocol: 15 sec on/off x 60 sets (all 9 reps)
Push ups 15 reps + Pull ups 5 reps + Calf raises 10-10-10 (3 rounds)
Pistol with pole support 5/5 reps x 3 sets
122210_Wed
1. Nerve Glides
2. I phase with dominant eye (right) covered
3.Visual work (push up, circle, saccade)
4. Workout
Pistol (with pole support) 5/5 reps x 5 sets
Double deadlifts (swing stance) (24 kg x 2) 10 reps x 3 sets
Double swing (16 x 2) 10 reps x 3 sets
Double swing (24 x 2) 10 reps x 10 sets
Practice of double high pull, double snatch using 16 kg x 2
Pull up 5 reps + Calf raises 10-10-10 reps (5 rounds)
122110_Tue
1. Nerve Glides
2. I phase with dominant eye (right) covered
3.Visual work (push up, circle, saccade)
4. KB
Pistol (with pole support) 5/5 reps x 3 sets
Swing (24) VO2 Max Protocol (15 sec on/off 40 sets: all 9 reps)
Pull up 5 reps + Calf raises 10-10-10 reps (5 rounds)
122010_Mon
Morning:
1.Nerve Glides
2.Kettlebell
TGU (16) 5/5 reps
TGU (24) 5/5 reps
TGU (32) 5/3 reps, 3/3 reps x 2 sets
Night:
1. Nerve Glides
2. Visual work
3.Workout
Suitcase deadlifts (32) 10/10 reps x 3 sets
Pistol (with pole support) 10/10 reps x 3 sets
Pull up 5 reps + Calf raises 10-10-10 reps (5 rounds)
121710_Fri
1.Nerve Glides
2. I phase
3. KB
C & P + Pull ups ladder
C& P (24) 1/1 rep, Pull up 1 rep
C& P (24) 2/2 reps, Pull ups 2 reps
C& P (24) 3/3 reps, Pull ups 3 reps
C& P (24) 4/4 reps, Pull ups 4 reps
C& P (24) 5/5 reps, Pull ups 5 reps
5 rounds
121910_Sun
1.Nerve Glides
2. I phase
3.
Pistol with pole support 10/10 reps x 3 sets
Pistol (16) 5 reps (left), 1 rep (right)
Pull ups 5 reps + Push up 15 reps + Calf raises 10-10-10 (5 tounds)
121610_Thu
1.Nerve Glides
2. I phase
3. KB
Suitcase deadlifts (32) 5/5 reps x 3 sets
One arm deadlifts (32) 5/5 reps x 3 sets
Goblet SQ (32) 5 reps x 3 sets
1H Swing (32) 15/15 reps x 5 sets, 15/10 reps x 1 set
Windmill (16) 5/5 reps x 1 set
Windmill (24) 5/5 reps x 3 sets
Pull ups 5 reps x 5 sets
Calf raises 10-10-10 reps (3 kinds of directions of foot) x 3 sets
121510_Wed
1.Nerve Glides
2. I phase
3. KB
Suitcase deadlifts (24, 24) 5 reps x 3 sets
Deadlifts (24, 24) 5 reps x 3 sets
Double Swing (16 x 2) 10 reps x 3 sets
Double Swing (24 x 2) 10 reps x 10 sets
Pull ups 5 reps
Push up 15 reps
Calf raise 10-10-10 (3 kinds of directions of foot)
(3 rounds)
121310_Mon
Group session
1.Nerve Glides
2. I phase
3. KB
Double Swing (16 x 2) 10 reps x 3 sets
Double Swing (24 x 2) 10 reps x 7 sets
Night
Pull ups 5 reps
Calf raise 10-10-10 (3 kinds of directions of foot)
5 rounds
121210_Sun
1.Nerve Glides
2. I phase
3.
Pull ups 5 reps
Push up 10 reps
Calf raise 10-10-10 (3 kinds of directions of foot)
( 5 rounds)
121410_Tue
1.Nerve Glides
2. I phase
3. KB
Suitcase deadlifts (32) 5/5 reps x 3 sets
One arm deadlifts (32) 5/5 reps x 3 sets
Goblet SQ (32) 5 reps x 3 sets
1H Swing (32) 15/15 reps x 5 sets
121010_Fri
1.Nerve Glides
2. I phase
3. Kettlebell
1H Swing (24) 20/20 reps x 3 sets
TGU (24) 3/3 reps x 3 sets
120910_Thu
1.Nerve Gldies
2. I phase
3. Kettlebell
1H swing (24) 20/20 reps x 3 sets
C & P (24) 3/3 reps x 3 sets
Snatch (16) 5/5 reps x 1 set
Snatch (24) 5/5 reps x 2 sets
120810_Wed
Nerve Glides (on floor)
Pull ups 5 reps x 5 sets
Pistol (with pole support) 10/10 reps x 3 sets
120610_Mon
Morning: group session
1.Nerve glides
2.Kettlebell: 1 handed Swing (24) 10/10 reps x several sets
Night:
1.Nerve Gldies
2. I phase
3. Kettlebell
1H swing (24) 10/10 reps x 3 sets
Front SQ (24) 10 reps x 3 sets
C & P (24) 3/3 reps x 3 sets
Push press (16) just practice
120510_Sun
1.Nerve Glides
2.I phase
3. Kettlebell
Military press
Double MP
Push press
I used 16 kg. Just practice120310_Fri
Morning: group session
Joint mobility (Hip circle, ankle extension and flexion wave, ankle circle, wall lumber circle)
I phase
Nerve Glides
Night: lower body nerve glides
120210_Thu
Joint mobility (Hip circle, ankle extension and flexion wave, ankle circle, wall lumber circle, neck nerve glides) 4 times a day
I phase
Nerve Gldies
120110_Wed
Joint mobility (Hip circle, ankle extension and flexion wave, ankle circle, wall lumber circle, neck nerve glides) 3 times a day
101110_Mon
Morning
1. R phase
2. Nerve Glides
3. KB
1 H swing (32) 5/5 reps x 5 sets
TGU (32) 1/1 rep x 3 sets
Press (32) 1/1 rep x 3 sets
Night
R phase (super slow: 15-30 sec per each drill)
1. R phase
2. Nerve Glides
3. KB
1 H swing (32) 5/5 reps x 5 sets
TGU (32) 1/1 rep x 3 sets
Press (32) 1/1 rep x 3 sets
Night
R phase (super slow: 15-30 sec per each drill)
100910_Sat
1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Complex work
Snatch, rack, front squat, press, 1H swing 10 reps (24) and rest (total 1 min) x 30 sets
2. Visual work
3. I phase
4. Kettlebell
Complex work
Snatch, rack, front squat, press, 1H swing 10 reps (24) and rest (total 1 min) x 30 sets
100410_Mon
Morning
Teaching of TGU
Night
1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Snatch test 25/25-15/10-10/10-5-7-8 (115 reps)
Windmill (16) 5/5 reps x 2 sets
Get up Sit up (24) 2/2 reps x 2 sets
Teaching of TGU
Night
1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Snatch test 25/25-15/10-10/10-5-7-8 (115 reps)
Windmill (16) 5/5 reps x 2 sets
Get up Sit up (24) 2/2 reps x 2 sets
100310_Sun
1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Farmer’s walk (24 kg x 2) 10 min (home to park)
Snatch (24) 10/10 reps x 3 sets (2 sec hold in overhead position. No ground)
Rack position walk (24)
Snatch 5 reps, rack 30 sec, snatch 5 reps, … 3 round
Overhead position walk (24)
Pistol
Clean (24) 10/10 reps, 2H swing (24) 10 reps, clean (24) 10/10 reps
Walking lunge (24 kg x 2) 10 steps x 4 sets
Lateral swing (24), C & P (24) 5/5 reps x 2 sets, 2H swing (24) 20 reps
Farmer’s walk (24 kg x 2) 10 min (park to home)
5. R phase
2. Visual work
3. I phase
4. Kettlebell
Farmer’s walk (24 kg x 2) 10 min (home to park)
Snatch (24) 10/10 reps x 3 sets (2 sec hold in overhead position. No ground)
Rack position walk (24)
Snatch 5 reps, rack 30 sec, snatch 5 reps, … 3 round
Overhead position walk (24)
Pistol
Clean (24) 10/10 reps, 2H swing (24) 10 reps, clean (24) 10/10 reps
Walking lunge (24 kg x 2) 10 steps x 4 sets
Lateral swing (24), C & P (24) 5/5 reps x 2 sets, 2H swing (24) 20 reps
Farmer’s walk (24 kg x 2) 10 min (park to home)
5. R phase
100210_Sat
Morning: Private session
For TGU, we did some mobility drills (opener, hip and pelvic circle)
Afternoon
For TGU, we did some mobility drills (opener, hip and pelvic circle)
Afternoon
Farmer’s walk (24 kg x 2) 10 min (home to park)
Farmer’s walk (24 kg x 2) with suitcase deadlifts
Farmer’s walk (24 kg x 2) (30 sec), two handed swing (24) (30 sec) x 8 sets
C & P (24) 5/5 reps x 3 sets
Double front squat (24 kg x 2) 10 reps x 3 sets
Renegade row (24, 24) 5/5 reps + Push up 10 reps x 3 sets
Farmer’s walk (24 kg x 2) 10 min (park to home)
Farmer’s walk (24 kg x 2) with suitcase deadlifts
Farmer’s walk (24 kg x 2) (30 sec), two handed swing (24) (30 sec) x 8 sets
C & P (24) 5/5 reps x 3 sets
Double front squat (24 kg x 2) 10 reps x 3 sets
Renegade row (24, 24) 5/5 reps + Push up 10 reps x 3 sets
Farmer’s walk (24 kg x 2) 10 min (park to home)
Subscribe to:
Posts (Atom)
