I've a pain in my back side. There are two reasons for that, one being leg and squat day on Friday (yesterday) the other being people taking liberties.

However this is my training blog, so I'll report on my leg and squat training. We decided, myself and Denny, to do a light weight, high rep workout on the legs on Friday gone. So after a twenty minute leg warm up, off we set with deep ATG squats, only with an Olympic bar across the shoulders, three sets of ten in between each set were three sets of ten Hindu squats. Done with speed and full range of motion.

After that we did lateral leg swing and holds, this exercise is specific to Taekwon-Do kicking, so Denny was a bit out of his depth, but he managed well. From there we did farmers walks. Deep lunging walks with the Olympic bars, five lengths of the training hall.

The quads were well and truly wobbly at this stage and we were only starting! We worked then on some hamstring curling with resistance bands, again high reps, three sets of 50 working the last one until burn out.

Back to the Olympic bars for bunny hops until failure and straight into burpee jumps, at this point standing was out of the question, so it was up on all fours and then lateral knee rises for one minute each leg, a favourite I picked up from IUTF squad sessions!
For pig iron, and just because we had some air left in us, we finished off with some weighted decline sit ups and then a good amount of stretching just to ease the DOMS (Delayed onset muscle soreness - the pain the day after!)

I wasn't expecting to be as achy as I am today, I did a bit of sparring with the lads this morning and was moving quite well, considering! Right now though, my glutes are yelling at me, the cheek!

I'll do a bit on patterns tomorrow, if my legs are fresh enough I'll do Choi Yong and post it up for critique, I'll see how it goes. Back to crossfit on Monday, I can't wait :-/