11/10/16
Tae Kwon Do. Interesting session - looking at striking power, kime and all that kind of thing in a very slow tai-chi like fashion. Doing patterns in time with breathing was my big takeaway for an interesting relaxing way to move through movements.
12/10/16
Strength endurance day
Reset
TGU singles 5 each side 32kg
Russian hot potato twist (instead of full contact twist) with 16kg 10x3
Baby crawling (instead of rope climbing) 3minutes forward. Quite amazed about how tiring this was, but not done it in quite a while
Double clean 24kg follow by 20m rack carry -5,4,3,2,1. Really different feeling.
Moved through TKD patterns in time with deep breathing. Good way to relax and come out of the end of a surprisingly hard (but enjoyable) session.
Thoughts on today and the program as a whole:
Today was great. Very interesting doing a day which was quite focused on loaded carries of one form or another.
The program as a whole allows all those variety itches I might have to get scratched. I'm doing it without access to a barbell and have had to experiment with choices in the strength days, but I think going into the second run through of the two weeks I have it sorted in my head.
It's nice to have a varied GPP program which also has specific martial arts practice in it and an aerobic day which I can make a ruck day.
There are no specific goals, but I might write my own for this program. You cover a lot of movements and can improve in a lot of them by becoming more systemically strong.
I quite like the variability in length of session. The strength sessions can last up to an hour, whereas the metcon can take 15minutes. It's nice to be working on a lot of attributes at once, realising that you are not aiming to be an expert in any lift.
Going into the second two weeks I am going to run it like this.
Strength 1: Weighted pull up, Heavy double swings
Strength endurance 1: TGUs
ROTK grind complex with double 24's (I see this day as pretty much a day to do any complex you want and I always like the look of this. Also can work on my double snatch, my double clean is solid)
Metcon 1:Farmers carry
10x10 1hand swings
Aerobic: Ruck progressing to max speed
Strength 2: Deadlift with double KBs, this is 88kg for me, and with the addition of other smaller weights I can boost it up to almost 100kg. I haven't done so much deadlifting in the past and this would actually not be a terrible way to address it without the temptation of doing a 1RM every session. Weighted dips
Metcon 2: Farmers carry
1H push press with 24kg 10x3 superset with seated stance punch practice. This was awesome last week.
Strength endurance 2. Same as today's session - Rope climbing is replaced with crawling and full contact twist is replaced by Russian hot potato twist. This is purely due to access to equipment.
Aerobic: Ruck progressing to max speed/ adding distance.
My aims with this program are as follows:
1. Achieve a 24kg pull up.
2. Achieve a 32kg weighted dip
3. Do all my TGUs with 40kg by January.
4. Enjoy my rucking.
5. Be stronger in Tae Kwon Do sessions with greater endurance
