010711_Fri

Easy day

1. Kettlebell

Windmill (16) 5/5 reps

Windmill (24) 5/5 reps x 5 sets

*Windmill reminds me of the importance of keeping shoulder in socket.

2. Pull ups total 50 reps

Photo: First night 2011. Concert in Berklee college of music.

010611_Thu

1. R phase with right eye covered

2. Nerve Glides

3. Kettlebell

Swing (24)15 sec on/off x 50 sets (all 9 reps)

Pistol with pole support 10/10 reps x 3 sets

4. Pull ups total 50 reps

Photo: The ship for Boston harbor cruise in first night

010511_Wed

1. R phase with dominant eye covered

2. Nerve glides

3. Kettlebell

Deadlifts (24 kg x 2) 10 reps x 3 sets

Pistol with pole support

Double Swing (24 x 2) 10 reps x 3 sets

Double Swing (24 x 2) 15 reps x 3 sets, 10 reps x 7 sets

*Keep lats tight (Shoulder down). Do quick hike pass. Use hip snap

4. Pull ups total 50 reps

I read "Naked Warrior" again. low reps and high sets will be helpful for my pull ups

Photo: Sunset seen from Boston common

010411_Tue

1. R phase

2. Kettlebell

One arm deadlifts (32) 10/10 reps x 3 sets

Suitcase deadlifts (32) 10/10 reps x 3 sets

Pistol with pole support 5/5 reps x 3 sets

One Handed Swing (32) 10/10 reps x 5 sets, 10/6, 6/7, 10/8, 10/10 reps

Pull ups total 50 reps

Although my nerve glides are not correct, they are helpful for grip. Don't omit them.

Photo: First Night Ice sculptures in Boston

010310_Mon

Morning

1. Nerve Glides

2. KB

TGU (24) 5/5

TGU (32) 5/5 reps x 3 sets

My nerve glides not correct. My shoulder and lumber mobility were not good.

32 kg should be really light.

Night

R phase

I will stop nerve glides. Incorrect NG is just wasting time.

Photo: first night 2011 in bnoston

010210_Sun

1. Nerve Glides

2. I phase

3. Kettlebell

Military Press

16 kg 5/5 (R/L) reps, 24 kg 5/5 reps, 32 kg 3/1 reps
16 kg 5/5 (R/L) reps, 24 kg 5/5 reps, 32 kg 2/0 reps

16 kg 5/5 (R/L) reps, 24 kg 5/5 reps, 32 kg 2/1 reps

16 kg 5/5 (R/L) reps, 24 kg 5/5 reps, 32 kg 1/1 reps

16 kg 5/5 (R/L) reps, 24 kg 5/5 reps, 32 kg 1/0 reps

"Strength is skill." I need learn skill more for RKC 2

Photo: First night 2011 in Boston (Copley square).

010111_Sat

1. Nerve glides
2. I phase
3. Visual work

4. Kettlebell

Swing (24) 15 sec on/off 40 sets (all 9 reps)

Pull up 6 reps + Push up 12 reps + Calf raises 10-10-10 reps (5 rounds)

Pistol with pole support 5/5 reps x 3 sets

My goal in 2011

1. Geting certified as a RKC level 2 instructor (July, 2011)

2. Learning self defence