02/14
REST DAY

02/13
TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1
40KG X 1
44KG X 1 (32KG + 12KG)
48KG X 1 (32KG + 16KG)

DEADLIFTS
405 X 5
405 X 3
405 X 2

3 MILITARY PRESS/PULLUP LADDERS. 1-3.
ALL PRESSES WITH 40KG. PULLUPS, BODYWEIGHT ONLY.

02/12
TAEKWON-DO. 15 HYUNGS, BASICS, SPARRING, BREAKING.

02/11
TURKISH GETUPS:
2X EACH WITH
16KG
20KG
24KG
28KG
32KG
40KG

DEADLIFTS:
400 X 5
400 X 3
400 X 2

02/10
REST DAY

02/09
10 MILITARY PRESS LADDERS 1-3. ALL PRESSES WITH 32KG.
15 SWINGS BETWEEN EACH RUNG, EQUALING 450 SWINGS.
225 SWINGS WITH 40KG AND 225 WITH 32KG.

02/08
5 MINUTES TURKISH GETUPS WITH 24KG.

200 SNATCHES WITH 24KG.

02/07
REST DAY

02/15

0900
TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1
40KG X 1

15 MINUTES, ALTERNATING 30 SNATCHES (15L/15R) WITH 24KG AND 15OYD JOG. (5 ROUNDS)

1830
TAEKWON-DO. 16 HYUNGS, BASICS, SPARRING, BREAKING.

2/16

HIGH WINDMILLS
3 X 3 W/24KG

DEADLIFTS
410 X 5
410 X 3
410 X 2

MILITARY PRESSES
40KG X 1
40KG X 2
40KG X 1
40KG X 2
40KG X 1
40KG X 2

02/17
REST DAY

02/18
DEADLIFTS
415 X 5
415 X 3
415 X 2

3 MILITARY PRESS LADDERS. 1-3, 15 SWINGS BETWEEN EACH RUNG, THEN 65 EXTRA SWINGS FOR EVEN 200.
ALL PRESSES AND SWINGS WITH 40KG.

2/19

TURKISH GETUPS 1 X EACH. 16KG-32KG.

10 ROUNDS OF...
20 SWINGS WITH 32KG
JOG 150 YARDS

TAEKWON-DO. 15 HYUNGS, BASICS, SPARRING, BREAKING.

2/20
TURKISH GETUPS
2 X EACH WITH
16KG
20KG
24KG
28KG
32KG

DEADLIFTS
420 X 5
420 X 3
420 X 2

SINGLE-ARM JERKS
2, 2-MINUTE SETS WITH 32KG @ 12 RPM. 1 MINUTE REST BETWEEN SETS.

2/21
REST DAY

2/22
TAEKWON-DO. 17 HYUNGS, BASICS, SPARRING, BREAKING.

2/23

DEADLIFTS
405 X 3
425 X 3
385 X 3

MILITARY PRESSES
40KG: 5 X 2

2/24
TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1
40KG X 1
44KG X 1 (32+12KG)
48KG X 1 (32+16KG)

10 ROUNDS...
20 SWINGS WITH 32KG
JOG 150 YARDS

2-MINUTE SINGLE ARM JERK SET WITH 32KG @ 12RPM X 2
1-MINUTE SINGLE ARM JERK SET WITH 40KG @ 12 RPM X 1

2/25

DEADLIFTS
390 X 3
430 X 3
390 X 3

MILITARY PRESSES
3 X 3 W/40KG
3 X 2 W/40KG

WINDMILLS
2 X W/32KG
2 X W/24KG

2/26
TAEKWON-DO. 18 HYUNGS, BASICS, SPARRING, BREAKING.

2/27
DEADLIFTS
395 X 3
435 X 3
395 X 3

2/28
REST DAY

3/01
TAEKWON-DO. 30 HYUNGS.

3/02
TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1

REPEATED ABOVE 4X

3/03
rest day

3/04
TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1
40KG X 1

REPEATED 3X.

3/05
TAEKWON-DO. 30 HYUNGS.

3/06

5 MINUTES TURKISH GETUPS WITH 24KG

5 MINUTES SWINGS WITH 24KG @ 20 RPM

200 SNATCHES WITH 24KG.

5 MINUTES SWINGS WITH 24KG.

03/08
TAEKWON-DO. 45 HYUNGS.

3/09
10 MINUTES TURKISH GETUPS
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG 1 X

SNATCH SETS (24KG)
2 MIN @ 18 RPM
2 MIN @ 20 RPM
2 MIN @ 20 RPM
2 MIN @ 15 RPM
2 MIN @ 15 RPM

SWINGS
5 MINUTES @ 20 RPM W/32KG

3/10
REST DAY

3/11
TURKISH GETUPS AND SWINGS
16KG: 1 TGU. 20 ALTERNATING SWING, FLIP AND CATCH.
20KG: 1 TGU. 20 ALTERNATING SWING, FLIP AND CATCH.
24KG: 1 TGU. 20 1-ARM SWINGS.
28KG: 1 TGU. 20 1-ARM SWINGS.
32KG: 1 TGU. 20 1-ARM SWINGS.
40KG: 1 TGU. 20 1-ARM SWINGS.

SINGLE-ARM CLEAN AND JERK.
2 MIN. W/24KG @ 12RPM.

SINGLE-ARM JERK.
32KG. 2 MIN. @ 12RPM.
40KG. 1 MIN. @ 12 RPM.
32KG. 2 MIN. @ 12 RPM

3/12
REST DAY

3/13
TURKISH GETUPS: 16KG-40KG. 20 SWING VARIATIONS WITH EACH BELL AFTER GETUP.

SINGLE-ARM JERKS WITH 32KG.
1 MINUTE AT 18RPM
2 MINUTES AT 12RPM X 3

3/14
REST DAY

3/15
TAEKWON-DO. 15 HYUNGS, BASICS.

3/16
21-15-9 REPS OF...

FULL-BODY ATTACKS
(BURPEE ON KETTLEEBLL HANDLES, INTO CLEAN AND JERK. DOUBLE 24KG)
AND,

STRAIGHT-LEGGED TOES TO BAR

3/17
24KG SNATCHES
2 MINUTES @ 10 RPM (20)
2 MINUTES @ 20 RPM (40)
2 MINUTES @ 20 RPM (40)

2 MINUTES @ 20 RPM (40)
2 MINUTES @ 15 RPM (30)
2 MINUTES @ 15 RPM (30)

200 REPS TOTAL

3/18
TURKISH GETUPS W/ WEIGHTED PULLUPS/CHIN UPS
16KG X 1/1
20KG X 1/1
24KG X 1/1
28KG X 1/1
32KG X 1/1

SINGLE-ARM JERKS
2 MINUTES @ 12 RPM W/32KG X 3

3/19
TAEKWON-DO. 21 HYUNGS.

3/20
TAEKWON-DO. 16 HYUNGS.

3/21
REST DAY

3/22
TAEKWON-DO. 17 HYUNGS, BASICS, SPARRING, BREAKING.

3/23
TURKISH GETUP/PULLUP LADDERS (BODYWEIGHT ONLY)

16KG TGU, 1 PULLUP
20KG TGU, 2 PULLUPS
24KG TGU, 3 PULLUPS
28KG TGU, 4 PULLUPS
32KG TGU, 5 PULLUPS
40KG TGU, 6 PULLUPS

REPEATED 2X

3/24
TURKISH GETUPS/ PULLUPS WEIGHTED WITH 16KG (SINGLES ONLY)
16KG TGU/PULLUP
20KG TGU/PULLUP
24KG TGU/PULLUP
28KG TGU/PULLUP
32KG TGU/PULLUP
40KG TGU/PULLUP

15 MINUTES, ALTERNATING SWINGS AND 75 YARD JOG
8 ROUNDS OF...
10 SWINGS WITH 40KG, JOG 75 YARDS
10 SWINGS WITH 32KG, JOG 75 YARDS

3/25
REST DAY

3/26

10 ROUNDS OF...

10 24KG SNATCHES (5L/5R)
5 STRAIGHT-LEGGED TOES-TO-BAR

TAEKWON-DO. 17 HYUNGS, BASICS, SPARRING, BREAKING

3/27
REST DAY

3/28
REST DAY

3/29
TURKISH GETUPS/PULLUPS WEIGHTED WITH 16KG

16KG X 1. 1 PULLUP
20KG X 1. 1 PULLUP
24KG X 1. 1 PULLUP
28KG X 1. 1 PULLUP
32KG X 1. 1 PULLUP
REPEATED 2X

TAEKWON-DO. 18 HYUNGS, BASICS, SPARRING, BREAKING.

3/30

10 ROUNDS OF...
10 24KG SNATCHES (5L/5R)
JOG 75 YARDS
15 32KG SWINGS

3/31
REST DAY

4/01
3 MILITARY PRESS LADDERS WITH PULLUPS FOR EACH PRESS.
3 RUNGS ON THE LADDERS.
ALL PRESSES WITH 40KG, ALL PULLUPS BODYWEIGHT ONLY.

18 PRESSES PER SIDE.
18 PULLUPS.

4/02

24KG SNATCHES (10L/10R), ALTERNATED WITH 150 YARD JOG.
20 MINUTES (7 ROUNDS = 140 SNATCHES)

TAEKWON-DO. 16 HYUNGS, BASICS, SPARRING, BREAKING.

4/03
TURKISH GETUPS:
16KG X 1
20KG X 1
24KG X 1
28KG X 1
32KG X 1
40KG X 1

4 PRESS LADDERS WITH PULLUPS. 1-3 REPS.

ALL PRESSES WITH 40KG. ALL PULLUPS, BODYWEIGHT ONLY.


24 PRESSES PER SIDE.

24 PULLUPS

4/04
REST DAY

4/05
5 MILITARY PRESS/PULLUP LADDERS. 1-3
ALL PRESSES WITH 40KG. ALL PULLUPS BODYWEIGHT ONLY.

30 PRESSES PER ARM.
30 PULLUPS.

TAEKWON-DO. 16 HYUNGS, BASICS, SPARRING, BREAKING.

4/06
REST DAY

4/07
4 MILITARY PRESS/PULLUP LADDERS, 1-3.

ALL PRESSES WITH 40KG. ALL PULLUPS BODYWEIGHT ONLY.
24 PRESSES
24 PULLUPS

4/08

5 MINUTES TURKISH GETUPS WITH 24KG

16 MINUTES ALTERNATING 15 SWINGS WITH 40KG AND 150 YARDS JOGGING (10 ROUNDS).

4/09
5 MILITARY PRESS/PULLUP LADDERS, 1-3.
ALL PRESSES WITH 40KG. ALL PULLUPS, BODYWEIGHT ONLY.

30 PRESSES PER SIDE.
30 PULLUPS

TAEKWON-DO. 17 HYUNGS.

4/10
REST DAY

4/11
6 MILITARY PRESS/PULLUP LADDERS. 1-3 REPS.

ALL PRESSES WITH 40KG. ALL PULLUPS, BODYWEIGHT ONLY.

36 PRESSES PER SIDE.
36 PULLUPS.

4/12

TAEKWON-DO. 15 HYUNGS.


4/13

5 MILITARY PRESS/PULLUP LADDERS. 1-3 REPS.

ALL PRESSES WITH 40KG. PULLUPS ON RUNGS #1 AND #2 WEIGHTED WITH 16KG. RUNG #3 BODYWEIGHT ONLY.

4/14
REST DAY

4/15
6 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.

ALL PRESSES WITH 40KG. PULLUPS ON RUNG #1 WEIGHTED WITH 16KG, RUNGS #2 AND #3 BODYWEIGHT ONLY.

36 PRESSES PER SIDE.
6 PULLUPS WITH 16KG.
30 PULLUPS BODYWEIGHT.

4/16
TAEKWON-DO. 30 HYUNGS.


4/17

5 MINUTES TURKISH GETUPS WITH 24KG.


7 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.
ALL PRESSES WITH 40KG.
PULLUPS ON RUNG #1 WEIGHTED WITH 16KG. RUNGS #2 AND #2 BODYWEIGHT ONLY.


42 TOTAL PRESSES PER SIDE.
7 PULLUPS WITH 16KG.
35 PULLUPS BODYWEIGHT.

4/20
REST DAY

4/21
7 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.
ALL PRESSES WITH 40KG.

PULLUPS ON RUNG #1 WEIGHTED WITH 16KG.
PULLUPS ON RUNGS #2, AND #2 BODYWEIGHT ONLY.

42 TOTAL PRESSES PER SIDE.
35 BODYWEIGHT PULLUPS
7 PULLUPS WEIGHTED WITH 16KG.

4/22
5 MINUTES TURKISH GETUPS WITH 24KG (4L/4R)

15 MINUTES, ALTERNATING 20 SNATCHES (10L/10R) AND 150 YARD JOG (6 ROUNDS).

4/23

8 MILITARY PRESS/PULLUP LADDERS, 1-3.

ALL PRESSES WITH 40KG. ALL PULLUPS BODYWEIGHT ONLY.

I combined rungs #2 and #2 of the last ladder for one set of 5, a PR with the 40kg for me.

48 total presses per side.
48 total pullups.

TAEKWON-DO. 15 HYUNGS, ALTERNATED WITH HEAVY BAG WORK.

4/24
REST DAY

4/25
7 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.

ALL PRESSES WITH 40KG. ALL PULLUPS BODYWEIGHT ONLY.

42 TOTAL PRESSES PER SIDE.
42 PULLUPS.

4/26

TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING.


4/27

8 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.
(Combined the last two ladders into 4X3).

ALL PRESSES WITH 40KG.
ALL PULLUPS BODYWEIGHT ONLY.

48 TOTAL PRESSES PER SIDE.
48 TOTAL PULLUPS.

4/28
REST DAY


4/29

9 MILITARY PRESS/PULLUP LADDERS, 1-3.
(Combined the last 3 ladders into 6 x 3).

ALL PRESSES WITH 40KG.
ALL PULLUPS BODYWEIGHT ONLY.

54 TOTAL PRESSES PER SIDE.
54 PULLUPS.

4/30
TAEKWON-DO: 24 HYUNGS.

5/01
5/01
10 MILITARY PRESS/PULLUP LADDERS, 1-3 REPS.

ALL PRESSES WITH 40KG.
ALL PULLUPS BODYWEIGHT ONLY.

60 TOTAL PRESSES PER SIDE.
60 PULLUPS.

5/02
REST DAY

5/03
TAEKWON-DO. 16 HYUNGS, BASICS, SPARRING, BREAKING.

5/04
3 ROUNDS OF...

DEADLIFT: 405 X 3
MILITARY PRESS: 40KG X 3
WEIGHTED PULLUP: 16KG X 3