Workbook transcript 3

Session on 11/18/09
1)Hsing Yi Chuan form practice
2)Heavy Club Mills
3)Hsing Yi Chuan form and kicking drills
4)Kettlebell Swings

Session on 11/19/09

1)Bottoms up press-kettlebell-16k 4L/4R

2)Kettlebell squat and push press-2x12k-4L/4R

3)Two-hands anyhow-2x16k-3 total

4)Squat and press-L-1x24k/R-1x24k

Later on 11/19/09 

1)Swings 24k-teens on each side

2)Clean and Squat-2x16kx5

3)Jerks-2x12k-8 or so

4)Club Swings and casts-1x8k approx. 15 each side

5)Military Press the macebell @ balance point-5 reps each side(bell end over my head of course)

6)Clean and Jerks-24k each side until failure!

Session 11/21/09

1)24k Swings-up to the teens on L/R until failure of form or breath timing.

2)Club lateral swings and mills-1x8k

3)Clean and Jerks-24kx8-10-L/R

4)Club work-1x8k

5)Mace work

6)Back bend/front plank drills

Session 11/28/09

1)Ring dips-8reps-2 sets

2)Ring press-set one-8/set two-10

3)Chins-5 for set one/6 for set two

4)Kettlebell single squat and mil. press-24k-5L/5R

5)Dbl. cleans-2x12k until failure

6)Club work-8k until failure

7)Kettlebell Swings-12k-10-20reps

8)Kettlebell Clean and Split Squat and press-12kL/R until failure