Tuesday, Dec 29th
Clean&Press Ladders:
24kg 5sets x (1,2,3) 30reps
Double Kb Swings: 5mins
(2)16kg 4sets x 20reps
Sunday, Dec 27th
RKC Prep Class
Worked on all 6 lifts, mostly double work. Corrected each other, and applied and practiced technique. Used double 20kg for most everything.
Turkish Getup
Double Swings
Double Cleans
Double Cleans&Presses
Snatches
Double Front Squats
Saturday, Dec 26th
16kg TGU x 2/2
VWC VO2max: :15on :15off
16kg 8reps x 40sets
2sets of
24kg Goblet Squats x 5reps
Double 24kg DL x 8reps
Been a busy holiday, not getting as many training days as I would like but can't complain. Love spending time with friends and family. Been eating tons, mostly good (some not so good). Bicep seems to be fine lately. Looking forward to a new year and hitting it hard till the April RKC!
Tuesday, December 29, 2009
Wednesday, December 23, 2009
Holiday week
Monday, Dec 21st
Prep: Z, Pumps, Hipflexor Stretch
Double Clean&FSQ&Press: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 2sets of 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
1set of 2(1,2) 4(1,2,3,4) 6(1,2,3,4...) 35mins
Taught Monday KB class- did workout with class
First time adding in presses, was a nice change but harder to maintain solid form. Stopped short cause my reps were getting sloppy. Look forward to next time.
Wednesday, Dec 23rd
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Pull up Ladder: 3sets of (1,2,3) 18reps
12kg and 16kg Windmills to finish
Did this with future RKC Shannon O'neil at her studio in Queen Anne. Really dislike this workout, left bicep was not to happy after all this but it seems to be getting better. My left shoulder/neck seem to be giving me some sort of issue now. Been trying to Z it out all day with no luck. Some discomfort when my left arm is in lockout...
Prep: Z, Pumps, Hipflexor Stretch
Double Clean&FSQ&Press: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 2sets of 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
1set of 2(1,2) 4(1,2,3,4) 6(1,2,3,4...) 35mins
Taught Monday KB class- did workout with class
First time adding in presses, was a nice change but harder to maintain solid form. Stopped short cause my reps were getting sloppy. Look forward to next time.
Wednesday, Dec 23rd
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Pull up Ladder: 3sets of (1,2,3) 18reps
12kg and 16kg Windmills to finish
Did this with future RKC Shannon O'neil at her studio in Queen Anne. Really dislike this workout, left bicep was not to happy after all this but it seems to be getting better. My left shoulder/neck seem to be giving me some sort of issue now. Been trying to Z it out all day with no luck. Some discomfort when my left arm is in lockout...
Sunday, December 20, 2009
Past few days
Friday, Dec 18th
20kg Turkish Get-ups x 10min
Brutal Swings and Ropes: done with partner, when swings are done partners switch. no rest
24kg 2h swings x 20reps
Double waves(underhand)
24kg 2h swings x 20reps
Alt Waves(underhand)
24kg 2h swings x 20reps
Double waves(overhand)
24kg 2h swings x 20reps
Alt Waves(overhand)
-ropes done as quick and fast as possible...smoker!
Saturday, Dec 19th Advanced KB class
20kg 2h Swings x 40reps
16kg Vo2max 8reps x 10mins (15:15)
Bear crawls w/20kg Right/Left + 5pushups x 2sets
Deadlift/Swing workout:
32kg DL x 20reps
24kg 2h Swings x 20reps
32kg 1h DL x 10/10reps
20kg 1h Swings x 10/10reps
32kg Alt DL x 20reps
20kg Alt Swings x 20reps
32kg 2h swings x 20reps to finish!
Double 16kg circuit: 5,4,3,2,1 reps of
Swings
Highpulls
Cleans
See Saw press
Rows
2sets of
16kg Clam shells x 10
16kg Russian twists x 10
20kg Turkish Get-ups x 10min
Brutal Swings and Ropes: done with partner, when swings are done partners switch. no rest
24kg 2h swings x 20reps
Double waves(underhand)
24kg 2h swings x 20reps
Alt Waves(underhand)
24kg 2h swings x 20reps
Double waves(overhand)
24kg 2h swings x 20reps
Alt Waves(overhand)
-ropes done as quick and fast as possible...smoker!
Saturday, Dec 19th Advanced KB class
20kg 2h Swings x 40reps
16kg Vo2max 8reps x 10mins (15:15)
Bear crawls w/20kg Right/Left + 5pushups x 2sets
Deadlift/Swing workout:
32kg DL x 20reps
24kg 2h Swings x 20reps
32kg 1h DL x 10/10reps
20kg 1h Swings x 10/10reps
32kg Alt DL x 20reps
20kg Alt Swings x 20reps
32kg 2h swings x 20reps to finish!
Double 16kg circuit: 5,4,3,2,1 reps of
Swings
Highpulls
Cleans
See Saw press
Rows
2sets of
16kg Clam shells x 10
16kg Russian twists x 10
Thursday, December 17, 2009
Thursday, Dec 17th
Quick prep: Z, Pumps, Bar hangs
16kg Windmills x 3/3reps
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 30sets
16kg Windmills x 3/3reps
Finished w/ Brettzel, Hip flexor, Z
Left Bicep is still bugging me on snatching, holding the bell on the descent is what aggravates it. I focused on making sure my left lat was engaged and tight the whole time. I stopped at 30sets before it got to bad, but pretty frustrating. Feels fine now, too be continued...
16kg Windmills x 3/3reps
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 30sets
16kg Windmills x 3/3reps
Finished w/ Brettzel, Hip flexor, Z
Left Bicep is still bugging me on snatching, holding the bell on the descent is what aggravates it. I focused on making sure my left lat was engaged and tight the whole time. I stopped at 30sets before it got to bad, but pretty frustrating. Feels fine now, too be continued...
Tuesday, December 15, 2009
Tuesday, Dec 15th
Lots of Prep(sore): Pumps, Z, Bar Hangs, Brettzel
16kg TGU stretches/armbars
16kg Halos x 8/8reps
16kg TGU x 2/2
24kg TGU x 2/2
See Saw Press + Pull-ups: 6sets
(2)24kg x 3/3 + 2 Pull-ups
Gripwork:
31lb Pinch block drop&catch x 10/10reps
31lb Pinch block DL x 8/8reps
CoC#1 holds x 1/1reps
Finished w/ Brettzel, Z, Bar hangs
16kg TGU stretches/armbars
16kg Halos x 8/8reps
16kg TGU x 2/2
24kg TGU x 2/2
See Saw Press + Pull-ups: 6sets
(2)24kg x 3/3 + 2 Pull-ups
Gripwork:
31lb Pinch block drop&catch x 10/10reps
31lb Pinch block DL x 8/8reps
CoC#1 holds x 1/1reps
Finished w/ Brettzel, Z, Bar hangs
Full speed ahead!
Last week was mostly a back off week for me, was feeling a bit tired and not looking forward to working out which for me is a good sign I should take a step back. I also have been nursing a left bicep issue that seems to flare up on heavy cleans, snatches etc.
Saturday, Dec 12th
Pavel's Relax into stretch & Abs the Russian way workshop in Sacramento. This was about 6 hours long, and was awesome. Hard to explain how well of a instructor Pavel is, but great times had by everyone. I'd say there was around 40 people, and about 6-8 RKC's. Learned tons for me and my clients.
Monday, Dec 14th
Prep: Pumps, Z
16kg Goblet squats x 5 (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
22min:- 6min faster(PR!)
2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps
-Taught Monday KB class at Anytime Fitness in Fremont. Did most the workout there also with the class.
Destroyed my old time on this, felt fresh and strong. As hard as it is to take time off from training this was a sure sign I needed some rest. My brother on the other hand did this workout with me(never done it before) and got caught up in this pace. We both were hurting afterwards
Saturday, Dec 12th
Pavel's Relax into stretch & Abs the Russian way workshop in Sacramento. This was about 6 hours long, and was awesome. Hard to explain how well of a instructor Pavel is, but great times had by everyone. I'd say there was around 40 people, and about 6-8 RKC's. Learned tons for me and my clients.
Monday, Dec 14th
Prep: Pumps, Z
16kg Goblet squats x 5 (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
22min:- 6min faster(PR!)
2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps
-Taught Monday KB class at Anytime Fitness in Fremont. Did most the workout there also with the class.
Destroyed my old time on this, felt fresh and strong. As hard as it is to take time off from training this was a sure sign I needed some rest. My brother on the other hand did this workout with me(never done it before) and got caught up in this pace. We both were hurting afterwards
Friday, December 11, 2009
Off to Cali for Stretching and Ab workshop by Pavel
Been taking this week off but did some work on Wed and Thurs which included
16kg TGU to Windmills
24kg TGU
24kg Snatching
Double 24kg DL
24kg Goblet squats
32kg Swings
12kg Snatching lunges
32kg Overhead static holds
Thursday KB class- I taught the class and worked out
Heading to Sacramento to spend the day with Pavel who is teaching his Relax into Stretch and Bullet Proof abs workshop. Me and my brother heading down today for a little mini vacation and some fun.
Monday, December 7, 2009
RKC Prep Class 12/6/09
11:00am
Snatch workout: Decending ladder, with set amout of reps in each minute per arm, resting in lockout as you climb down the ladder. (never set bell down)
20kg x 14, 12, 10, 8, 6, 4, 2reps
Double Cleans Practice:
(2) 20kg x lots of reps
One hand pull and catch work.
12kg&16kg x Tons of reps
2:00pm-at home
24kg TGU x 5/5reps
24kg Goblet Squat x 5reps
32kg 2h Swings x 20reps
Short class, my cleans feel rock solid. Hurt my left bicep some how during all this, had a massage later in the day that helped. She told me my left side in general is pretty worn out and suggested I take a few days off. Things feel pretty good today, just some mild soreness. Off day today (Monday) and plan to take tomorrow off. Will work on Z-health Iphase and stretching.
Snatch workout: Decending ladder, with set amout of reps in each minute per arm, resting in lockout as you climb down the ladder. (never set bell down)
20kg x 14, 12, 10, 8, 6, 4, 2reps
Double Cleans Practice:
(2) 20kg x lots of reps
One hand pull and catch work.
12kg&16kg x Tons of reps
2:00pm-at home
24kg TGU x 5/5reps
24kg Goblet Squat x 5reps
32kg 2h Swings x 20reps
Short class, my cleans feel rock solid. Hurt my left bicep some how during all this, had a massage later in the day that helped. She told me my left side in general is pretty worn out and suggested I take a few days off. Things feel pretty good today, just some mild soreness. Off day today (Monday) and plan to take tomorrow off. Will work on Z-health Iphase and stretching.
Saturday, December 5, 2009
Kettlebell Class
20kg 2hSwings x 100
Circuit: 45sec work 15sec rest x 4rounds
16kg box steps to high knee to Lunge
16kg Renegade rows
32kg swings
20kg Clean and Press
5sets of
20kg Goblet Squats x 5reps
20kg Windmills x 5/5reps
Circuit: 45sec work 15sec rest x 4rounds
16kg box steps to high knee to Lunge
16kg Renegade rows
32kg swings
20kg Clean and Press
5sets of
20kg Goblet Squats x 5reps
20kg Windmills x 5/5reps
Friday, December 4, 2009
Thursday, Dec 3rd
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 34min
Did this with another trainer at her studio in Queen Anne (thanks Shannon!) we are both headed to the April RKC. Body was a bit tired going into the workout and yet again I decided to bell down and keep good form. Shannon used a 16kg the entire workout...solid!
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 34min
Did this with another trainer at her studio in Queen Anne (thanks Shannon!) we are both headed to the April RKC. Body was a bit tired going into the workout and yet again I decided to bell down and keep good form. Shannon used a 16kg the entire workout...solid!
Wednesday, December 2, 2009
Brrrrzerker
Prep: Z, Pumps, Bar Hangs
12kg TGU armbars/stretches
Ballet Heel Raises x 10
16kg Halos x 8/8
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets
12kg Windmills x 5/5
Finished w/ Z, Brettzel, Pumps
Getting cold outside, but lots of sunshine. This is my favorite weather to workout in. Been a bit sore since Monday and plan on doing the High Volume Swing ladder tomorrow, plus another jammed pack kettlebell weekend. So I told myself I'll try and get 40sets and that's it. Good thing, cause that was all I really had in me.
12kg TGU armbars/stretches
Ballet Heel Raises x 10
16kg Halos x 8/8
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets
12kg Windmills x 5/5
Finished w/ Z, Brettzel, Pumps
Getting cold outside, but lots of sunshine. This is my favorite weather to workout in. Been a bit sore since Monday and plan on doing the High Volume Swing ladder tomorrow, plus another jammed pack kettlebell weekend. So I told myself I'll try and get 40sets and that's it. Good thing, cause that was all I really had in me.
Tuesday, December 1, 2009
Tuesday, Dec 1st
Prepwork: Z, Pumps, Bar hangs
12kg stretches/armbars
16kg TGU x 2/2reps
16kg Halo's x 8/8reps
Stacked Press + Pullups: 20kg/8kg(62lb) + Tact pullups
10sets x 1/1reps +2 pullups
Circuit: 3rounds of
24kg 1h swings right x 10
24kg Cleans right x 5
24kg 1h swings left x 10
24kg Cleans left x 5
Pushups x 10
Rope work: 4mins non stop (resting only to switch grip or change exercises) this was brutal!
Double Waves (overhand/underhand grip)
Crossovers
Woodchops
Alternating waves (overhand/underhand grip)
Finished w/ Z, brettzel, bar hangs
12kg stretches/armbars
16kg TGU x 2/2reps
16kg Halo's x 8/8reps
Stacked Press + Pullups: 20kg/8kg(62lb) + Tact pullups
10sets x 1/1reps +2 pullups
Circuit: 3rounds of
24kg 1h swings right x 10
24kg Cleans right x 5
24kg 1h swings left x 10
24kg Cleans left x 5
Pushups x 10
Rope work: 4mins non stop (resting only to switch grip or change exercises) this was brutal!
Double Waves (overhand/underhand grip)
Crossovers
Woodchops
Alternating waves (overhand/underhand grip)
Finished w/ Z, brettzel, bar hangs
Sunday, November 29, 2009
Prepwork:Z, Brettzel, Pumps, Hip flexor stretch
12kg TGU stretches/armbars
16kg TGU x 2/2
16kg Goblet Squats x 5 (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
28min:17sec- 2min faster
Circuit: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8/8reps
Frog Jumps x 10reps
Gripwork:
31lb Pinch block DL 2sets x 8/8reps
24kg BU clean holds x 1/1
CoC#1 holds x 1/1
Finished w/ Brettzel, Bar Hangs, Pumps, Z
Struggled to get motivated today but once I got started things went really well. Diet has been way off this last week. Starting the week off with a good training session and dinner tonight should let me hit it hard tomorrow(I hope). Let the good times roll!
12kg TGU stretches/armbars
16kg TGU x 2/2
16kg Goblet Squats x 5 (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
28min:17sec- 2min faster
Circuit: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8/8reps
Frog Jumps x 10reps
Gripwork:
31lb Pinch block DL 2sets x 8/8reps
24kg BU clean holds x 1/1
CoC#1 holds x 1/1
Finished w/ Brettzel, Bar Hangs, Pumps, Z
Struggled to get motivated today but once I got started things went really well. Diet has been way off this last week. Starting the week off with a good training session and dinner tonight should let me hit it hard tomorrow(I hope). Let the good times roll!
Friday, November 27, 2009
Pre and Post Turkey Day Training
Friday, Nov 27th
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x56sets (PR!)
Finished w/ 12kg Windmills
Brettzel, Z, Pumps
Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves
Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans
Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10
Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x56sets (PR!)
Finished w/ 12kg Windmills
Brettzel, Z, Pumps
Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves
Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans
Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10
Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.
Tuesday, November 24, 2009
Quick Training
Prep: Z, Pumps, FTWSQ, Bar Hangs
12kg TGU stretches/armbars
16kg TGU 2/2(done very slow pausing each stage)
Deadlift:
135 x 5
185 x 5
205 x 5
185 x 5
Circuit: 3 rounds (no rest)
32kg Cleans 5/5reps
Push ups x 5
Burpee's x 10
32kg Overhead Static Holds :35sec x 1/1
Finished w/ Z, Brettzel, Pumps
Short on time today, been staring at my barbell for awhile now and deadlifting sounded fun. Been awhile felt good. Busy week, heading to the family's house in Tacoma tomorrow.
12kg TGU stretches/armbars
16kg TGU 2/2(done very slow pausing each stage)
Deadlift:
135 x 5
185 x 5
205 x 5
185 x 5
Circuit: 3 rounds (no rest)
32kg Cleans 5/5reps
Push ups x 5
Burpee's x 10
32kg Overhead Static Holds :35sec x 1/1
Finished w/ Z, Brettzel, Pumps
Short on time today, been staring at my barbell for awhile now and deadlifting sounded fun. Been awhile felt good. Busy week, heading to the family's house in Tacoma tomorrow.
Monday, November 23, 2009
Hardstyle Weekend + Monday
Monday Nov 23rd
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.
Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...
RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders
24kg Clean&Press Practice
20kg Snatch Practice
Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU
Lots of Reps, and technique work for cleans, presses and snatches. Solid day!
Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase
Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)
28kg TGU on both sides, took turns spotting each other with heavy weight
Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.
Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...
RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders
24kg Clean&Press Practice
20kg Snatch Practice
Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU
Lots of Reps, and technique work for cleans, presses and snatches. Solid day!
Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase
Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)
28kg TGU on both sides, took turns spotting each other with heavy weight
Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise
Saturday, November 21, 2009
Late Friday VWC Berzerker
Prepwork: Z, Pumps, Brettzel
16kg Halo's x 5/5
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x30sets
Finished w/ Brettzel, Z, Pumps
Was hard to get motivated today, had a big breakfast and a even bigger lunch with friends. Did a short VWC session around 8:00pm which is not the usual time I train. Made it short enough to not interfere with a big kettlebell weekend headed my way.
16kg Halo's x 5/5
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x30sets
Finished w/ Brettzel, Z, Pumps
Was hard to get motivated today, had a big breakfast and a even bigger lunch with friends. Did a short VWC session around 8:00pm which is not the usual time I train. Made it short enough to not interfere with a big kettlebell weekend headed my way.
Friday, November 20, 2009
Fun Thursday
Prep: Z, Pumps
12kg TGU stretches/armbars
16kg TGU x 2/2
32kg TGU x 1/1
Pull-up Ladder: 3sets x (1,2,3) 18reps
Superset: 2sets of
32kg Pull&Catch x 5reps
16kg Figure 8 holds x 8/8reps
Double 24kg Swings&Cleans: 5sets x 5swings + 5cleans
Double 24kg Presses:
3sets x 3reps
2sets x 2reps
Overhead Static holds: 32kg x 1/1 (:35sec hold)
Gripwork:
31lb pinch block DL x 5/5
20 pushups
31lb pinch block drop&catch 3sets x 6/6reps
20 pushups
25lb Plate curl x 1/1 (nailed both sides!) PR
CoC #1 holds x 1/1
Finished w/ Brettzel, Z, Pumps
Just had some fun today, took a few video's. I haven't done a 32kg getup in a long time and it was pretty smooth. Think I could have even done the high pelvis.
12kg TGU stretches/armbars
16kg TGU x 2/2
32kg TGU x 1/1
Pull-up Ladder: 3sets x (1,2,3) 18reps
Superset: 2sets of
32kg Pull&Catch x 5reps
16kg Figure 8 holds x 8/8reps
Double 24kg Swings&Cleans: 5sets x 5swings + 5cleans
Double 24kg Presses:
3sets x 3reps
2sets x 2reps
Overhead Static holds: 32kg x 1/1 (:35sec hold)
Gripwork:
31lb pinch block DL x 5/5
20 pushups
31lb pinch block drop&catch 3sets x 6/6reps
20 pushups
25lb Plate curl x 1/1 (nailed both sides!) PR
CoC #1 holds x 1/1
Finished w/ Brettzel, Z, Pumps
Just had some fun today, took a few video's. I haven't done a 32kg getup in a long time and it was pretty smooth. Think I could have even done the high pelvis.
Tuesday, November 17, 2009
La La Ladders
Prepwork: Z, Pumps, FTWSQ, Hipflexor stretch
12kg TGU armbars/stretches
16kg TGU x 2/2reps
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
30min:30sec- 2min faster
Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)
Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch
12kg TGU armbars/stretches
16kg TGU x 2/2reps
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
30min:30sec- 2min faster
Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)
Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch
Monday, November 16, 2009
Monday Swing ladder
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung. I rested more in the later sets.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 40min (slow..)
Always dread this but its part of the program so just glad to have it done this week. My low back was getting really tight in the later sets so I switched weight and took it easier. My brother did this with me and used a 12kg. I actually think he enjoyed it... back feels pretty good now
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 40min (slow..)
Always dread this but its part of the program so just glad to have it done this week. My low back was getting really tight in the later sets so I switched weight and took it easier. My brother did this with me and used a 12kg. I actually think he enjoyed it... back feels pretty good now
Saturday KB class
Did a bunch of lifts, supersets, circuits...will try and remember it all
24kg 2h Swings x 40
24kg DL x 20
16kg Halos x 15/15
24kg Cleans 15/15
24kg 1h Swings 15/15
24kg Pull-Catch-Press x 10
24kg Alt Swings x 10/10
24kg Gob Squats x 5/5
Circuit: :30 :30rest x 4rounds of
24kg Rows
16kg Step ups (was a high step)
16kg Figure 8's to hold
Pushup position knee to elbow x 10/10
24kg and 16kg Snatching
16kg Clam shells
16kg Gob Squat-Boot strapper stretch-Press up-French press x 10(this was a cool full body movement that I really never seen before)
Finished w/ 12kg Windmills and Z-health
24kg 2h Swings x 40
24kg DL x 20
16kg Halos x 15/15
24kg Cleans 15/15
24kg 1h Swings 15/15
24kg Pull-Catch-Press x 10
24kg Alt Swings x 10/10
24kg Gob Squats x 5/5
Circuit: :30 :30rest x 4rounds of
24kg Rows
16kg Step ups (was a high step)
16kg Figure 8's to hold
Pushup position knee to elbow x 10/10
24kg and 16kg Snatching
16kg Clam shells
16kg Gob Squat-Boot strapper stretch-Press up-French press x 10(this was a cool full body movement that I really never seen before)
Finished w/ 12kg Windmills and Z-health
Friday, November 13, 2009
VWC Berzerker
Prep: Z, Brettzel, Pumps, Hip Flexor stretch
12kg TGU stretches and armbars
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x50sets
Stats: 25min:08sec
Avg Hr-162
Peak Hr-177
Energy- 297cal
Hr 166 to 137 in 1min after I stopped
Finished w/ 12kg Windmills x 4/4
Brettzel, Pumps, Z
Solid effort today, at about 38sets I was pretty tired but caught a second wind and had a good song come on the old ipod and I powered through to 50sets. Really focusing on a fast, explosive hip snap when your fatigued is the key.
12kg TGU stretches and armbars
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x50sets
Stats: 25min:08sec
Avg Hr-162
Peak Hr-177
Energy- 297cal
Hr 166 to 137 in 1min after I stopped
Finished w/ 12kg Windmills x 4/4
Brettzel, Pumps, Z
Solid effort today, at about 38sets I was pretty tired but caught a second wind and had a good song come on the old ipod and I powered through to 50sets. Really focusing on a fast, explosive hip snap when your fatigued is the key.
Wednesday, November 11, 2009
Prep: Z, Pumps, Bar Hangs
12kg Halos
12kg TGU stretches and armbars
Crab Walks
16kg TGU x 2/2
Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5
32kg Cleans x 5/5rep (reg cleans)
20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups
24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups
16kg Oven mitt 1h swings: 3sets x 20/20
Finished w/ Brettzel, Z
Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.
12kg Halos
12kg TGU stretches and armbars
Crab Walks
16kg TGU x 2/2
Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5
32kg Cleans x 5/5rep (reg cleans)
20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups
24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups
16kg Oven mitt 1h swings: 3sets x 20/20
Finished w/ Brettzel, Z
Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.
Tuesday, November 10, 2009
Solid Training Day
Prep: Zhealth, Pumps, FTWSQ
Bear Crawls about a min
12kg TGU stretches and armbars
16kg Turkish Getups x 2/2reps
16kg Goblet Squat x 5reps (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
32min:56sec-4min faster
Double Sumo DL: needed to pull something after all the squats
(2)24kg 2sets x 6reps
Gripwork:
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch- 2sets x 5/5
25lb negative plate curl x 1/1
CoC #1 holds x 1/1
Finished w/ Z, Brettzel, Hip flexor stretch, Pumps
Things felt good today, took yesterday off to let my hand heal and I was a bit sore. Did teach a kb class and moved around some. Double cleans felt great, best ever. All the practice seems to be working..go figure! Miss doing the grip work, so hope to add that a few times a week again.
Bear Crawls about a min
12kg TGU stretches and armbars
16kg Turkish Getups x 2/2reps
16kg Goblet Squat x 5reps (prying hips out)
Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
32min:56sec-4min faster
Double Sumo DL: needed to pull something after all the squats
(2)24kg 2sets x 6reps
Gripwork:
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch- 2sets x 5/5
25lb negative plate curl x 1/1
CoC #1 holds x 1/1
Finished w/ Z, Brettzel, Hip flexor stretch, Pumps
Things felt good today, took yesterday off to let my hand heal and I was a bit sore. Did teach a kb class and moved around some. Double cleans felt great, best ever. All the practice seems to be working..go figure! Miss doing the grip work, so hope to add that a few times a week again.
Sunday, November 8, 2009
Snatch Test passed!
Saturday, Nov 7th - Advanced KB class
Did lots of fun Z-health nerve glides
20kg Turkish Getup technique work- First 3 stages, lots of reps.
12kg-16kg Windmill technique work- lots of reps, also did with 2 kb one in each hand
Sunday, Nov 8th- RKC Prep Class
24kg RKC Snatch Test: 100reps in 5min - finished :30sec early PR!
Clean Technique work- All types of ladders, drills, tension, swinging cleans, deadhang cleans, cleans on the wall, cleans with partner pushing weight down- weights varied from 16kg-32kg
Press Technique work- Worked on breathing, packing, rooting, tension- 24kg used
Pull and catch: 24kg and 28kg used- lots of reps driving from the floor with no leakage in power with your hips. Used to help the clean
Renegade Row: Double 24kg used- superset w/ cleans to help with pushing the lat down.
-Tore a callous on my right hand during the snatch test, didn't even feel it till I was done. Super glue and tape fixed it (Thanks Andrea) so was able to continue on for many many cleans. Great day, lots of work helping each other in class with technique which is good experience for training clients.
Did lots of fun Z-health nerve glides
20kg Turkish Getup technique work- First 3 stages, lots of reps.
12kg-16kg Windmill technique work- lots of reps, also did with 2 kb one in each hand
Sunday, Nov 8th- RKC Prep Class
24kg RKC Snatch Test: 100reps in 5min - finished :30sec early PR!
Clean Technique work- All types of ladders, drills, tension, swinging cleans, deadhang cleans, cleans on the wall, cleans with partner pushing weight down- weights varied from 16kg-32kg
Press Technique work- Worked on breathing, packing, rooting, tension- 24kg used
Pull and catch: 24kg and 28kg used- lots of reps driving from the floor with no leakage in power with your hips. Used to help the clean
Renegade Row: Double 24kg used- superset w/ cleans to help with pushing the lat down.
-Tore a callous on my right hand during the snatch test, didn't even feel it till I was done. Super glue and tape fixed it (Thanks Andrea) so was able to continue on for many many cleans. Great day, lots of work helping each other in class with technique which is good experience for training clients.
Thursday, November 5, 2009
Pressed..for time
Prep: Z health, Pumps Brettzel
Bear crawls 1:00min (stole these from Johns blog, I love these kinds of movement patterns and will start doing them more often)
12kg TGU stretches and armbars
16kg Turkish Getups x 2/2reps
Double 16kg 1set of Swings x 5, Cleans x 5
Quick circuit: Double 24kg x 3sets of
5 Deadlifts
5 Swings
5 Cleans
See Saw Press + Pull ups: Superset 3sets of
Double 20kg SeeSaw Press x 5/5reps
Tact Pull ups x 3reps
32kg Overhead Static hold: 1/1reps :30sec hold
I had a jammed packed day so hit this with no game plan really. I had a huge lunch and felt sluggish so this was all my brain put together. I also assisted in teaching part of Andrea Chang's RKC kettlebell class in Greenlake (Kettlebility) and did some of the workout there. Lot of KB work headed my way this weekend with Advanced class Saturday and RKC prep class Sunday. We are starting Sundays class with the 5min snatch test so dare I say I am excited to see what happens.
Bear crawls 1:00min (stole these from Johns blog, I love these kinds of movement patterns and will start doing them more often)
12kg TGU stretches and armbars
16kg Turkish Getups x 2/2reps
Double 16kg 1set of Swings x 5, Cleans x 5
Quick circuit: Double 24kg x 3sets of
5 Deadlifts
5 Swings
5 Cleans
See Saw Press + Pull ups: Superset 3sets of
Double 20kg SeeSaw Press x 5/5reps
Tact Pull ups x 3reps
32kg Overhead Static hold: 1/1reps :30sec hold
I had a jammed packed day so hit this with no game plan really. I had a huge lunch and felt sluggish so this was all my brain put together. I also assisted in teaching part of Andrea Chang's RKC kettlebell class in Greenlake (Kettlebility) and did some of the workout there. Lot of KB work headed my way this weekend with Advanced class Saturday and RKC prep class Sunday. We are starting Sundays class with the 5min snatch test so dare I say I am excited to see what happens.
Tuesday, November 3, 2009
Berzerker Monday- Front Squat Tuesday
Monday, Nov 2nd
Prep: Z, Brettzel, Hip Flexor stretch
12kg stretches and armbars
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x46sets
Finished w/ Brettzel, Z
Seemed a bit easier then last week, only 2 more sets but things felt solid. I was having a hard time getting 8reps with the 16kg and things were falling apart fast so stopped.
Tuesday, Nov 3rd
Lots of Prep: Z, Brettzel, Pumps, FTWSQ, BHR, Hipflexor stretch
12kg armbars and stretches
16kg Turkish Getup x 2/2reps (slow w/ high bridge)
16kg Goblet Squats x 5reps (prying hips out)
Double Clean&Front Squat Ladder: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps!
-1clean, 1 squat, rest, 2 clean, 2 squat, rest etc..
-finished in 36min: 52sec
12kg Windmills x 5/5
Brettzel, Pumps, Hipflexor stretch, Z to finish
This is part of our RKC prep, lots of Volume. Reps are king! I was not sure how this was going to go but I can tell my cleans really felt good esp toward the end. Will work on less rest and prolly add another set next time around. Will see how this feels tomorrow...
Prep: Z, Brettzel, Hip Flexor stretch
12kg stretches and armbars
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x46sets
Finished w/ Brettzel, Z
Seemed a bit easier then last week, only 2 more sets but things felt solid. I was having a hard time getting 8reps with the 16kg and things were falling apart fast so stopped.
Tuesday, Nov 3rd
Lots of Prep: Z, Brettzel, Pumps, FTWSQ, BHR, Hipflexor stretch
12kg armbars and stretches
16kg Turkish Getup x 2/2reps (slow w/ high bridge)
16kg Goblet Squats x 5reps (prying hips out)
Double Clean&Front Squat Ladder: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps!
-1clean, 1 squat, rest, 2 clean, 2 squat, rest etc..
-finished in 36min: 52sec
12kg Windmills x 5/5
Brettzel, Pumps, Hipflexor stretch, Z to finish
This is part of our RKC prep, lots of Volume. Reps are king! I was not sure how this was going to go but I can tell my cleans really felt good esp toward the end. Will work on less rest and prolly add another set next time around. Will see how this feels tomorrow...
Sunday, November 1, 2009
Halloween- Iceman Called
I hung out and did most of the first class which is also taught by Andrea Chang RKC from Kettlebility. Was a great way to start off Halloween and I ate my fill of sweets thats for sure.
Things we did included-
Hot Potato's + Press ups
Lunge Position rows + Mtn Climbers
Circuit: 4rounds of
Swings
Clam shells
Figure 8's
Overhead lockout twists
Pushups w/ one hand on kb
Finished with some really good ab work.
Advanced KB class
20kg x 100swings
Circuit: 4rounds
32kg/28kg Double Sumo DL
20kg Catch & Press
20kg/16kg Renegade Rows
16kg Kneeling Presses
Turkish Getup Circuit: did the named stage of the getup over and over for time, switching arms every 2 stations. 4rounds
16kg Post to High Pelvis
16kg Lunge to Standing
16kg Press to Elbow
16kg Hinge to Kneeling
Descending Snatch workout: 16kg used- 10mins total 1st minute is 10reps R/L in 1min, 2nd min is 9/9 R/L, 3rd is 8/8 R/L etc. Slowing your snatching as you go down resting in the lockout. Never setting bell down.
Things we did included-
Hot Potato's + Press ups
Lunge Position rows + Mtn Climbers
Circuit: 4rounds of
Swings
Clam shells
Figure 8's
Overhead lockout twists
Pushups w/ one hand on kb
Finished with some really good ab work.
Advanced KB class
20kg x 100swings
Circuit: 4rounds
32kg/28kg Double Sumo DL
20kg Catch & Press
20kg/16kg Renegade Rows
16kg Kneeling Presses
Turkish Getup Circuit: did the named stage of the getup over and over for time, switching arms every 2 stations. 4rounds
16kg Post to High Pelvis
16kg Lunge to Standing
16kg Press to Elbow
16kg Hinge to Kneeling
Descending Snatch workout: 16kg used- 10mins total 1st minute is 10reps R/L in 1min, 2nd min is 9/9 R/L, 3rd is 8/8 R/L etc. Slowing your snatching as you go down resting in the lockout. Never setting bell down.
Friday, October 30, 2009
Prepwork: Z, Pumps, FTWSQ, Brettzel
12kg TGU stretches and armbars
20kg Turkish getups x 3/3
Quick Circuit: 3sets- no rest
Double 24kg DL x 6reps
Tact Pullups x 5reps (4 on last set)
Pushups x 10reps
Deadhang Clean Practice: done facing a wall
16kg x 5/5reps
24kg x 5/5reps
32kg x 3/3reps (not done on wall)
Double Clean&Front Squats: 2cleans, 2fsq, 4cleans, 4fsq etc. not setting kb down
(2)20kg x (2,4,6)reps x 1sets
(2)16kg x (2,4,6)reps x 2sets
Finished w/ 12kg Windmills x5/5
Brettzel and Bar Hangs
Working on cleans and front squats for the next few weeks. I think I did to much practice before the actual Double work. I was planning on doing the 3 sets with the 20kg but there was no way I could hold those for the 6reps so I dropped down the weight. Will hit that workout first next time.
12kg TGU stretches and armbars
20kg Turkish getups x 3/3
Quick Circuit: 3sets- no rest
Double 24kg DL x 6reps
Tact Pullups x 5reps (4 on last set)
Pushups x 10reps
Deadhang Clean Practice: done facing a wall
16kg x 5/5reps
24kg x 5/5reps
32kg x 3/3reps (not done on wall)
Double Clean&Front Squats: 2cleans, 2fsq, 4cleans, 4fsq etc. not setting kb down
(2)20kg x (2,4,6)reps x 1sets
(2)16kg x (2,4,6)reps x 2sets
Finished w/ 12kg Windmills x5/5
Brettzel and Bar Hangs
Working on cleans and front squats for the next few weeks. I think I did to much practice before the actual Double work. I was planning on doing the 3 sets with the 20kg but there was no way I could hold those for the 6reps so I dropped down the weight. Will hit that workout first next time.
Wednesday, October 28, 2009
Swings..
1:30pm
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used, finished this in 32mins
12kg Windmills
3:30pm
32kg Overhead static holds 1/1reps x 2sets :30sec holds
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch x 5/5
Did the swing workout today at Miller park with Andrea Chang RKC and Ross from our RKC prep class. Used a 16kg the whole time, we did rest for exactly 30sec each set. Was brutal and I almost had to stop twice...but powered through. Did some holds and grip work when I got home.
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used, finished this in 32mins
12kg Windmills
3:30pm
32kg Overhead static holds 1/1reps x 2sets :30sec holds
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch x 5/5
Did the swing workout today at Miller park with Andrea Chang RKC and Ross from our RKC prep class. Used a 16kg the whole time, we did rest for exactly 30sec each set. Was brutal and I almost had to stop twice...but powered through. Did some holds and grip work when I got home.
Tuesday, October 27, 2009
Viking Warrior Conditioning
Lots of prepwork: Z, Pumps, FTWSQ, Hip Flexor stretch
12kg Halos
12kg TGU stretches and armbars
Brettzel
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x44sets
Finished w/ Barhangs, Z, Hip flexor stretch, Brettzel
Stats: 22min:02sec
Avg Hr- 161
Peak HR- 178
Energy- 271
HR dropped from 177-144 in 1min after I stopped.
Wasn't really feeling it today, did lots of prep work trying to get my mind right. I try not to check the gym boss to see what set I am on, but at around 30 sets I was way tired. Not sure how I made it to 44. Things felt heavy and a bit sloppy at the end. Had a big dinner and feel good now however. High volume swing ladder tomorrow...ugh!
12kg Halos
12kg TGU stretches and armbars
Brettzel
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x44sets
Finished w/ Barhangs, Z, Hip flexor stretch, Brettzel
Stats: 22min:02sec
Avg Hr- 161
Peak HR- 178
Energy- 271
HR dropped from 177-144 in 1min after I stopped.
Wasn't really feeling it today, did lots of prep work trying to get my mind right. I try not to check the gym boss to see what set I am on, but at around 30 sets I was way tired. Not sure how I made it to 44. Things felt heavy and a bit sloppy at the end. Had a big dinner and feel good now however. High volume swing ladder tomorrow...ugh!
Monday, October 26, 2009
RKC Prep class
Sunday Oct, 25th
Highlights:
20kg Turkish getup work
Power breathing work
Lots and lots of clean practice:
Double 20kg cleans
32kg, 28kg dead hang cleans
24kg on the wall
Lots and lots of Front squat practice:
Double 20kg front squats
Clean&Front squat ladders
Great class, lots of technique work, lots of reps (reps are king!). Taking today(Monday) off. I signed up for the RKC today in April! Super excited
Highlights:
20kg Turkish getup work
Power breathing work
Lots and lots of clean practice:
Double 20kg cleans
32kg, 28kg dead hang cleans
24kg on the wall
Lots and lots of Front squat practice:
Double 20kg front squats
Clean&Front squat ladders
Great class, lots of technique work, lots of reps (reps are king!). Taking today(Monday) off. I signed up for the RKC today in April! Super excited
Sunday, October 25, 2009
Fri, Oct 23rd - Sat, Oct 24th
Saturday, Oct 24th - Kettlebell Class
24kg x 100 swings
20kg TGU x 10mins
Circuit #1: done for time, light to heavy
24kg, 28kg, 32kg x 2h swings
12kg, 16kg, 20kg x renegade rows
Double 12kg hanging snatches
x 3sets
Circuit #2: done for time, DL got lighter, presses got heavier
32kg, 28kg, 24kg x sumo DL
Double 12kg, 16kg, 20kg Clean&Press
12kg Figure 8's
x 3sets
Started/Finished with lots of Z health.
Friday, Oct 23rd
Prep: Zhealth
16kg Goblet squats prying at the bottom x 5reps
Double Clean&Front Squat ladder: 1clean, 1fsq, 2clean, 2fsq etc. all rungs done, then 1min rest
(2)20kg 6sets x (1,2,3)reps- 36reps total
16kg Turkish getup x 10min
Finished w/ Z, hip flexor stretch
Shannon O'neil came by to train today. We are both going to the April RKC so will try and do some workouts together. I think she liked the front squat ladders
24kg x 100 swings
20kg TGU x 10mins
Circuit #1: done for time, light to heavy
24kg, 28kg, 32kg x 2h swings
12kg, 16kg, 20kg x renegade rows
Double 12kg hanging snatches
x 3sets
Circuit #2: done for time, DL got lighter, presses got heavier
32kg, 28kg, 24kg x sumo DL
Double 12kg, 16kg, 20kg Clean&Press
12kg Figure 8's
x 3sets
Started/Finished with lots of Z health.
Friday, Oct 23rd
Prep: Zhealth
16kg Goblet squats prying at the bottom x 5reps
Double Clean&Front Squat ladder: 1clean, 1fsq, 2clean, 2fsq etc. all rungs done, then 1min rest
(2)20kg 6sets x (1,2,3)reps- 36reps total
16kg Turkish getup x 10min
Finished w/ Z, hip flexor stretch
Shannon O'neil came by to train today. We are both going to the April RKC so will try and do some workouts together. I think she liked the front squat ladders
Thursday, October 22, 2009
Stacked Pressing
Warmup: Z, Brettzel, Pumps
16kg Halos
12kg TGU stretches and armbars
16kg TGU x 3/3reps (pausing at each stage)
Stacked Press + Pull ups: 16kg/8kg used (54lbs)
1set x 4r/4l +3pull ups
5sets x 4r/3l +3pull ups
12kg Windmills x 5/5reps
Finished w/ Bar hangs, Brettzel, Z-health
16kg Halos
12kg TGU stretches and armbars
16kg TGU x 3/3reps (pausing at each stage)
Stacked Press + Pull ups: 16kg/8kg used (54lbs)
1set x 4r/4l +3pull ups
5sets x 4r/3l +3pull ups
12kg Windmills x 5/5reps
Finished w/ Bar hangs, Brettzel, Z-health
Tuesday, October 20, 2009
Way to many swing ladder
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung. Later rungs the rest was a minute or more.
20kg used (1,2,3,4)
16kg used (5,6,7)
12kg used (8,9,10)
12kg Windmills to finish
Andrea Chang RKC stopped by and we did this brutal workout. Well over a 1000 swings(or hip snaps), took about 40mins. I have a love hate relationship with this workout.
20kg used (1,2,3,4)
16kg used (5,6,7)
12kg used (8,9,10)
12kg Windmills to finish
Andrea Chang RKC stopped by and we did this brutal workout. Well over a 1000 swings(or hip snaps), took about 40mins. I have a love hate relationship with this workout.
Monday, October 19, 2009
Viking Warrior Conditioning
Warmup: Z, FTWSQ, Bar hangs, Pumps
16kg TGU 2/2
VWC VO2max berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets
Finished w/ Hip flexor stretch, Brettzel
16kg TGU 2/2
VWC VO2max berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets
Finished w/ Hip flexor stretch, Brettzel
Sunday, October 18, 2009
Saturday KB class
Highlights include
20kg swings x 100reps
Circuit: 4rounds 1:00 work :15rest
24kg swings
16kg double cleans & presses
20kg/16kg kickstand DL
Planks
24kg cleans practice
16kg clam shells
20kg swings x 100reps
Circuit: 4rounds 1:00 work :15rest
24kg swings
16kg double cleans & presses
20kg/16kg kickstand DL
Planks
24kg cleans practice
16kg clam shells
Friday, October 16, 2009
Wednesday an Thursday
Wednesday, Oct 14th
Prep: Z, Brettzel
16kg TGU stretches and armbars
Turking Getups + Double Swings: Superset, no rest
16kg TGU 1/1rep x 6sets
20kg/16kg Double swings 20reps x 6sets
Finished w/ Hipflexor stretch, Brettzel, Pumps and Z
Thursday, Oct 15th
Prep: Z, Bar hangs, Pumps
FTWSQ 2 x 5reps
BHR 2 x 5reps
Pull up ladder: (1,2,3) x 3sets-18reps
Suitcase Deadlift: brettzel stretch between sets
105lb x 5/5reps
95lb x 5/5reps
Double cleans: bar hangs between sets
(2)24kg 3sets x 5reps
Double Front squats: hip flexor stretch between sets
(2)24kg 3sets x 3reps
32kg holds in lockout: about 30sec 1/1rep
Prep: Z, Brettzel
16kg TGU stretches and armbars
Turking Getups + Double Swings: Superset, no rest
16kg TGU 1/1rep x 6sets
20kg/16kg Double swings 20reps x 6sets
Finished w/ Hipflexor stretch, Brettzel, Pumps and Z
Thursday, Oct 15th
Prep: Z, Bar hangs, Pumps
FTWSQ 2 x 5reps
BHR 2 x 5reps
Pull up ladder: (1,2,3) x 3sets-18reps
Suitcase Deadlift: brettzel stretch between sets
105lb x 5/5reps
95lb x 5/5reps
Double cleans: bar hangs between sets
(2)24kg 3sets x 5reps
Double Front squats: hip flexor stretch between sets
(2)24kg 3sets x 3reps
32kg holds in lockout: about 30sec 1/1rep
Wednesday, October 14, 2009
Tuesday, Oct 13th
Lots of prep work (sore): Z drills, Hip Flexor stretch, Pumps, FTWSQ
16kg TGU armbars and stretches
16kg kneeling halos x 5/5rep
16kg Goblet squats x 5reps (prying out hips in squat pos)
VWC VO2max variation: :15on :15off-16kg l/r, 20kg l/r, 16kg l/r etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 34sets
Finished w/ Zhealth, Brettzel
Spending a few days at the family's house in Tacoma, brought a 16kg and 20kg. Working out in there garage as it pours down rain. Nice change of scenery and the VWC variation felt good and will help me own the 24kg RKC snatch test.
16kg TGU armbars and stretches
16kg kneeling halos x 5/5rep
16kg Goblet squats x 5reps (prying out hips in squat pos)
VWC VO2max variation: :15on :15off-16kg l/r, 20kg l/r, 16kg l/r etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 34sets
Finished w/ Zhealth, Brettzel
Spending a few days at the family's house in Tacoma, brought a 16kg and 20kg. Working out in there garage as it pours down rain. Nice change of scenery and the VWC variation felt good and will help me own the 24kg RKC snatch test.
Monday, October 12, 2009
Volume Weekend
Saturday KB Class
20kg Swings x 100
Circuit: 4 sets of
32kg/28kg Sumo DL x 10
Push ups until partner was done with DL's
20kg Swings x 50reps
Swings and Renegade rows: Light to heavy swings, alt rows
20kg Swings x 20reps + 16kg rows x 5/5
24kg Swings x 20reps + 16kg rows x 5/5
28kg Swings x 20reps + 16kg rows x 5/5
32kg Swings x 20reps + 16kg rows x 5/5
TGU hinging and pressing from lunge posistion:
16kg 5,4,3,2,1 reps each arm
Sunday BYOB class 10am-11:30am
Suitcase DL
Swings
Bear Crawls
Walking in Rack pos
One handed DL
Sling shots
Press ups
Push ups
Heart Beats
Squat to Press ups
Hot potatoes
Sunday RKC Prep Class 12:00pm-1:30pm
20kg Snatch test- finished 100reps in 4:00min
2(20kg) Double Swing practice
2(20kg) Double Clean practice
High volume Swing ladder: 5 rungs of (2,4,6,8,10) x 10sets of the # of rung one handed swings. So 1h right x 2reps-swing switch-1h left x 2reps is one set. (10sets of each rung) 30sec rest after each rung.
20kg used for (2,4,6)
16kg used for (8,10)
Was a great weekend, quite sore and tired today but feel pretty good overall. Should have done the snatch test with the 24kg but really wasn't sure how my body was going to respond to all the work I did before hand. Going to test Saturday again with the 24kg. Planning on the April RKC.
20kg Swings x 100
Circuit: 4 sets of
32kg/28kg Sumo DL x 10
Push ups until partner was done with DL's
20kg Swings x 50reps
Swings and Renegade rows: Light to heavy swings, alt rows
20kg Swings x 20reps + 16kg rows x 5/5
24kg Swings x 20reps + 16kg rows x 5/5
28kg Swings x 20reps + 16kg rows x 5/5
32kg Swings x 20reps + 16kg rows x 5/5
TGU hinging and pressing from lunge posistion:
16kg 5,4,3,2,1 reps each arm
Sunday BYOB class 10am-11:30am
Suitcase DL
Swings
Bear Crawls
Walking in Rack pos
One handed DL
Sling shots
Press ups
Push ups
Heart Beats
Squat to Press ups
Hot potatoes
Sunday RKC Prep Class 12:00pm-1:30pm
20kg Snatch test- finished 100reps in 4:00min
2(20kg) Double Swing practice
2(20kg) Double Clean practice
High volume Swing ladder: 5 rungs of (2,4,6,8,10) x 10sets of the # of rung one handed swings. So 1h right x 2reps-swing switch-1h left x 2reps is one set. (10sets of each rung) 30sec rest after each rung.
20kg used for (2,4,6)
16kg used for (8,10)
Was a great weekend, quite sore and tired today but feel pretty good overall. Should have done the snatch test with the 24kg but really wasn't sure how my body was going to respond to all the work I did before hand. Going to test Saturday again with the 24kg. Planning on the April RKC.
Thursday, October 8, 2009
Pull up PR!
Warmup: Z, FTWSQ, Pumps, Bar Hangs
BHR x 10
12kg Kneeling halos x 10
16kg Goblet squats x 5
Pull up test x 9reps (dead hang tactial pull ups) PR!
Clean&Front Squats: superset hip flexor stretch
24kg 5sets x 5/5reps
Circuit: 3 rounds, no rest
16kg Jump stretch band 2H Swings x 20reps
One arm grapplers throws w/ rope x 10/10reps
10 pushups
Grip Work:
31lb Pinch grip DL x 5/5reps
25lb negative plate curls x 1/1
Figured I'd see how many pull ups I can do to get a gauge, was suprised to get 9. Been doing them off and on for about 4 months and last time I tested it was 5 so good stuff. Have a big weekend for training starting Saturday so will be taking tomorrow off. Saturday is kb class, and a 1:1 with a Level 5 master Z-health Trainer! Sunday is BYOBell class at 10am then after that Andrea Chang RKC has started a RKC prep class. We will be meeting twice a month. Will be good to start doing more volume back to back to set my body and recovery up for the RKC.
BHR x 10
12kg Kneeling halos x 10
16kg Goblet squats x 5
Pull up test x 9reps (dead hang tactial pull ups) PR!
Clean&Front Squats: superset hip flexor stretch
24kg 5sets x 5/5reps
Circuit: 3 rounds, no rest
16kg Jump stretch band 2H Swings x 20reps
One arm grapplers throws w/ rope x 10/10reps
10 pushups
Grip Work:
31lb Pinch grip DL x 5/5reps
25lb negative plate curls x 1/1
Figured I'd see how many pull ups I can do to get a gauge, was suprised to get 9. Been doing them off and on for about 4 months and last time I tested it was 5 so good stuff. Have a big weekend for training starting Saturday so will be taking tomorrow off. Saturday is kb class, and a 1:1 with a Level 5 master Z-health Trainer! Sunday is BYOBell class at 10am then after that Andrea Chang RKC has started a RKC prep class. We will be meeting twice a month. Will be good to start doing more volume back to back to set my body and recovery up for the RKC.
Tuesday, October 6, 2009
Viking Warrior Conditioning
Prep: FTWSQ, Pumps, Z-health in snatch position
12kg TGU stretches, armbars, kneeling halo's
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 41sets (328 snatches)
Finished w/ Hip flexor stretch, Bar hangs, Brettzel and Z
Getting more sets every week, things felt great. Left side fatigues first always. HR monitor stopped at 11min so I will have to figure out something here soon cause its annoying me to no end.
12kg TGU stretches, armbars, kneeling halo's
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 41sets (328 snatches)
Finished w/ Hip flexor stretch, Bar hangs, Brettzel and Z
Getting more sets every week, things felt great. Left side fatigues first always. HR monitor stopped at 11min so I will have to figure out something here soon cause its annoying me to no end.
Monday, October 5, 2009
KB class + Monday training
-Monday-
Warmup: Z, FTWSQ, Pumps, Bar hangs
12kg TGU armbars and stretches
Turkish Getups + 2H Swings: no rest, 2reps, swings, next bell up etc
16kg x 2/2 +20swings
20kg x 2/2 +20swings
24kg x 2/2 +20swings
Barbell Suitcase Deadlift: superset brettzel stretch after each set
95lb 3sets x 5/5
Clean&Press ladder + Pull ups: 3 pullups after each ladder
24kg 5set x (1,2)-15reps
-Saturday KB Class-
20kg/16kg Double swings x 100 (switching hands at 20reps)
Circuit #1: Double 16kg x 1,2,3,4,5reps
Cleans
Front Squat
Push ups (on kb, jumping back like a burpee then back up to clean)
16kg Double swings x 100
Circuit #2: Double 16kg x 1,2,3,4,5reps
Cleans
Press
Push ups
Superset: 3sets of
20kg Tact lunges 5/5
20kg Goblet squats x 5reps
Warmup: Z, FTWSQ, Pumps, Bar hangs
12kg TGU armbars and stretches
Turkish Getups + 2H Swings: no rest, 2reps, swings, next bell up etc
16kg x 2/2 +20swings
20kg x 2/2 +20swings
24kg x 2/2 +20swings
Barbell Suitcase Deadlift: superset brettzel stretch after each set
95lb 3sets x 5/5
Clean&Press ladder + Pull ups: 3 pullups after each ladder
24kg 5set x (1,2)-15reps
-Saturday KB Class-
20kg/16kg Double swings x 100 (switching hands at 20reps)
Circuit #1: Double 16kg x 1,2,3,4,5reps
Cleans
Front Squat
Push ups (on kb, jumping back like a burpee then back up to clean)
16kg Double swings x 100
Circuit #2: Double 16kg x 1,2,3,4,5reps
Cleans
Press
Push ups
Superset: 3sets of
20kg Tact lunges 5/5
20kg Goblet squats x 5reps
Friday, October 2, 2009
VWC
Prep:
Z, FTWSQ, Halos, 12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 35sets (280snatches)
Stats: 18min:4sec
Avg HR- 164
Peak HR- 179
Energy- 265cal
Finished w/ Brettzel, hip flexor stretch
Still think something is off with the HR monitor, need to find a new game plan then having it in my pocket. Stats seem pretty close however. Snatches felt great, have KB class tomorrow will see how I feel in the am..
Z, FTWSQ, Halos, 12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 35sets (280snatches)
Stats: 18min:4sec
Avg HR- 164
Peak HR- 179
Energy- 265cal
Finished w/ Brettzel, hip flexor stretch
Still think something is off with the HR monitor, need to find a new game plan then having it in my pocket. Stats seem pretty close however. Snatches felt great, have KB class tomorrow will see how I feel in the am..
Thursday, October 1, 2009
Prep: Z, FTWSQ, 12kg TGU stretches and armbars
Circuit: 4 sets of
16kg Turkish getup x 1/1
24kg Clean & Front squat ladder x 1,2,3
Hip Flexor stretch x 1/1
Hardstyle plank
Finished w/ Z, brettzel, bar hangs
TGU were done slow, pausing in each stage. Clean & Front Squats were done 1 clean, 1 front squat, 2 cleans, 2 front squat etc. Switching hands each rung. Was planning on 5 sets but felt I was just dropping into the hole on the front squat and not actively pulling myself down so called it good. I did not rest, but the Hip Flexor stretch and TGU allowed for some.
Circuit: 4 sets of
16kg Turkish getup x 1/1
24kg Clean & Front squat ladder x 1,2,3
Hip Flexor stretch x 1/1
Hardstyle plank
Finished w/ Z, brettzel, bar hangs
TGU were done slow, pausing in each stage. Clean & Front Squats were done 1 clean, 1 front squat, 2 cleans, 2 front squat etc. Switching hands each rung. Was planning on 5 sets but felt I was just dropping into the hole on the front squat and not actively pulling myself down so called it good. I did not rest, but the Hip Flexor stretch and TGU allowed for some.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
VWC
Prep: Z-health in snatch and swing pos, FTWSQ, Bar Hangs
12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 31sets
Finished w/ Z, Brettzel, Bar Hangs
HR monitor geeked out so didn't get any data. Left side started to gas out a bit early so I called it quits. Snatches felt crip and fast.
12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 31sets
Finished w/ Z, Brettzel, Bar Hangs
HR monitor geeked out so didn't get any data. Left side started to gas out a bit early so I called it quits. Snatches felt crip and fast.
Monday, September 28, 2009
HKC Certified
Was a awesome weekend. Learned tons, could not write fast enough when Pavel was teaching and correcting students before the next workout or practice happened. Kenneth Jay and Dustin Rippetoe were my Team Leaders, both were super. Was able to hang out in the evening and morning coffee with Pavel and some of the Master and Senior RKC's thanks to Andrea Chang introducing me. I was pretty much a fly on the wall just listening to everything that was said. Was like a mini workshop. Truly a great experience.
Monday Workout
Warmup: Z, FTWSQ
12kg TGU stretches and armbars
Suitcase Deadlift:
32kg 4sets x 5/5rep
Clean & Press + Pull ups Ladders: Matched presses w/ pullups
20kg 5sets x (1,2,3) 30reps
Wednesday, September 23, 2009
Last training day till HKC
Warmup: Z-health in swing position, Brettzel, Bar Hangs, Hip Flexor stretch
12kg TGU Armbars and Stretches
Pull Up Ladder:
3 sets x (1,2,3) 18reps
Tabata 1H Swing: :20sec work :10sec rest x 8 rounds
24kg x 13,13,13,13,12,12,12,12
Rope + Push ups: Throws done w/ both ropes in one hand, Push ups done on kettlebell (similar to diamond pushups)
3 sets x 10/10 Grappler Throws + 10 Pushups
Finished w/ Brettzel, Hip flexor stretch, Bar Hangs and Z
Taking the next 2 days off, will stretch and do lots of Z-health. Fly out to MN for the HKC on Friday. Exciting!
12kg TGU Armbars and Stretches
Pull Up Ladder:
3 sets x (1,2,3) 18reps
Tabata 1H Swing: :20sec work :10sec rest x 8 rounds
24kg x 13,13,13,13,12,12,12,12
Rope + Push ups: Throws done w/ both ropes in one hand, Push ups done on kettlebell (similar to diamond pushups)
3 sets x 10/10 Grappler Throws + 10 Pushups
Finished w/ Brettzel, Hip flexor stretch, Bar Hangs and Z
Taking the next 2 days off, will stretch and do lots of Z-health. Fly out to MN for the HKC on Friday. Exciting!
Tuesday, September 22, 2009
My brother stopped by to check out the new flooring and do a workout which I tossed together for both of us to enjoy. He has been coming by twice a week to train after work.
Warmp: Z-health, ASLR
12kg TGU stretches and armbars
16kg TGU 3/3
Circuit: 3 rounds, no rest
20kg Clean & Front Squat ladders (1,2,3)reps
(2)16kg Cross Walks (one bell over head, other hanging and go for a walk then switch)
1:00min of Towel Swipes
Grip work:
31lb pinch block DL and Cleans
25lb Plate curl
Warmp: Z-health, ASLR
12kg TGU stretches and armbars
16kg TGU 3/3
Circuit: 3 rounds, no rest
20kg Clean & Front Squat ladders (1,2,3)reps
(2)16kg Cross Walks (one bell over head, other hanging and go for a walk then switch)
1:00min of Towel Swipes
Grip work:
31lb pinch block DL and Cleans
25lb Plate curl
Monday, September 21, 2009
New Flooring
Finished up my floors these past 2 days in my home gym. Bought 17 4'x4' interlocking rubber mats from Greatmats. Had a good friend of mine who knows his stuff help me redo some of my concrete and lay down the matting. It looks awesome. Been working hard on that, and cleaning up the place to maximise floor space. I broke it in today with a quick workout seeing it was dinner time and I just wanted to get a workout in.
Pull up ladder:
3sets x (1,2,3) 18reps total
24kg Goblet Squat + Swings: never set bell down, no rest
5,4,3,2,1 + 15swings each set
Some ab work:
16kg Russian twists x 10reps
16kg other quick things I don't have cool names for..
Pull up ladder:
3sets x (1,2,3) 18reps total
24kg Goblet Squat + Swings: never set bell down, no rest
5,4,3,2,1 + 15swings each set
Some ab work:
16kg Russian twists x 10reps
16kg other quick things I don't have cool names for..
Saturday, September 19, 2009
Saturday KB Class
Z-health
Lots of Turkish Get-ups..few form corrections. Worked on keeping neck/face loose during movements
Brutal Snatch workout: 16kg used-15mins. Snatching 15R/15L 1st minute, 14/14 2nd minute, 13/13 3rd minute all the way down to 1/1 snatch. Slowing the snatches as you climb down the ladder resting in lockout. Never set bell down. 240reps total. Very challenging!
Lots of Turkish Get-ups..few form corrections. Worked on keeping neck/face loose during movements
Brutal Snatch workout: 16kg used-15mins. Snatching 15R/15L 1st minute, 14/14 2nd minute, 13/13 3rd minute all the way down to 1/1 snatch. Slowing the snatches as you climb down the ladder resting in lockout. Never set bell down. 240reps total. Very challenging!
Thursday, September 17, 2009
Warmup: Z-health, Pumps, FTWSQ, Bar Hangs
12kg armbars, hip stretch, ASLR
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 21sets
Stats: 11min
Avg HR-157
Peak HR- 174
Energy- 109cal
Starting the 15:15 with 8 reps instead of 7 since the VWC workshop and my results of the not so fun cadence test. (its still kinda fun to go all out) Didn't push it, things felt good
12kg armbars, hip stretch, ASLR
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 21sets
Stats: 11min
Avg HR-157
Peak HR- 174
Energy- 109cal
Starting the 15:15 with 8 reps instead of 7 since the VWC workshop and my results of the not so fun cadence test. (its still kinda fun to go all out) Didn't push it, things felt good
Wednesday, September 16, 2009
Tues 15th and Wed 16th
Tuesday
12kg Armbars + Stretches (ASLR, hip circles, hip flexor)
16kg TGU x 3/3
24kg Goblet Squat + 2H Swings: Never set the bell down
5,4,3,2,1 + 15 swings each set
Rope work: Got a new 40' rope I love it
About 10mins of all kinds of rope drills
25lb plate curl x 1/1 (assisted just a bit)
31lb pinch grip DL x 5/5
Wednesday
12kg TGU to Post x 2/2 ( ASLR, Hip circles, Hip flexor stretch, Thoracic glides, Shoulder stretch, Small presses)
Pull up Ladders: 3 sets of (1,2,3)reps 18 total
(2)16kg Double KB snatch + Frog jumps: Super set
3 x 5reps + 5 jumps (Left right, Front Back, Up Down)
Lots of grinds, and stretching/Z drills this week and next. Keeping things light and Fun. Making sure things are solid for the HKC. I love the Rope work. Fun and challenging. Pull up ladder program was found here.
12kg Armbars + Stretches (ASLR, hip circles, hip flexor)
16kg TGU x 3/3
24kg Goblet Squat + 2H Swings: Never set the bell down
5,4,3,2,1 + 15 swings each set
Rope work: Got a new 40' rope I love it
About 10mins of all kinds of rope drills
25lb plate curl x 1/1 (assisted just a bit)
31lb pinch grip DL x 5/5
Wednesday
12kg TGU to Post x 2/2 ( ASLR, Hip circles, Hip flexor stretch, Thoracic glides, Shoulder stretch, Small presses)
Pull up Ladders: 3 sets of (1,2,3)reps 18 total
(2)16kg Double KB snatch + Frog jumps: Super set
3 x 5reps + 5 jumps (Left right, Front Back, Up Down)
Lots of grinds, and stretching/Z drills this week and next. Keeping things light and Fun. Making sure things are solid for the HKC. I love the Rope work. Fun and challenging. Pull up ladder program was found here.
Monday, September 14, 2009
Viking Warrior Conditioning
I had the pleasure of attending the Master RKC Kenneth Jay workshop here in Seattle put on by Andrea Chang RKC and Kristine Gil RKC of Kettlebility and Luka Hocevar RKC of Hocevar Performance. I have read his book Viking Warrior Conditioning and followed his first protocol for months. It really doesnt hold a candle to learning why this works from the man himself. Understanding how these protocols will transform you for a lifetime of fitness. You just have to do the work. Kenneth also went over new techniques on swing and snatching power, program design (priceless), massive Q&A sessions throughout the workshop, Z-health, Pull ups and various other odds and ends. We did lots of Z-health, Some swings and snatches using the new techniques to get the most out of the V02max protocols. The always brutal cadence test (16kg 34reps in the last all out minute). 15:15 for I think was around 15-20sets and the 36:36 for 10-12sets. The 36:36 is for lack of a better word...hard. I think there was 33 attendees and 7 or 8 RKC's from around the US. This was a blast!I took Sunday off with some foam roller and Z-health action, and today I got a massage and did some Z. Starting training again tomorrow. Back is feeling about 90% even after the the workshop. HKC in 2 weeks, will be training mostly Swings, Getups, Goblet Squats, Pullups and of course some VWC.
Tuesday, September 8, 2009
Warmup: Quick Z, Pumps, FTWSQ
12kg armbars 2/2 + tons of various TGU stretches( ASLR, Hip Stretch, Hip Circles, neck rotations)
Turkish Get-up: very slow and only to Post, pausing at elbow to do thoracic glides, small presses, shoulder stretchs, and hip circles.
16kg 5/5reps
Single leg Deadlifts:
16kg 3sets x 5/5rep
Goblet Squat:
20kg 3sets x 5reps + 3curls
Pull ups + Push ups: 30sec rest
3 sets x 4pullups + 10pushups
Plank: 1min
31lb Pinch grip DL x 5/5rep
25lb Plate curl x 1/1 (assisted)
Just taking it easy, have the Kenneth Jay workshop this weekend and don't want my back to have any pain. Still a bit on the low left..very annoying. Plate curl was much easier this week then last and needed much less help. Fun stuff.
12kg armbars 2/2 + tons of various TGU stretches( ASLR, Hip Stretch, Hip Circles, neck rotations)
Turkish Get-up: very slow and only to Post, pausing at elbow to do thoracic glides, small presses, shoulder stretchs, and hip circles.
16kg 5/5reps
Single leg Deadlifts:
16kg 3sets x 5/5rep
Goblet Squat:
20kg 3sets x 5reps + 3curls
Pull ups + Push ups: 30sec rest
3 sets x 4pullups + 10pushups
Plank: 1min
31lb Pinch grip DL x 5/5rep
25lb Plate curl x 1/1 (assisted)
Just taking it easy, have the Kenneth Jay workshop this weekend and don't want my back to have any pain. Still a bit on the low left..very annoying. Plate curl was much easier this week then last and needed much less help. Fun stuff.
Monday, September 7, 2009
Saturday, Sept 5th KB Class and Prep course for KJ workshop
KB Class Highlights
20kg 100 swings (2h, 1h, sidestep, alt)
Double 16kg dead hang cleans + Press + Front squats
Upright Rows
Pushups
Double Snatches
Tactical Lunges
Lots of Z-health
2hour Prep Course (after class) to get ready for KJ Workshop- went over the fundamentals of the Deadlift, Swing, and Snatch. Did lots of swinging/snatching. Tabata workout with 1h swings and pushups to finish. Workshop this Saturday..can't wait! Taking Sunday and Monday off. Doing lots of Z-health and various stretching with a bit of grip work all rolled into one.
20kg 100 swings (2h, 1h, sidestep, alt)
Double 16kg dead hang cleans + Press + Front squats
Upright Rows
Pushups
Double Snatches
Tactical Lunges
Lots of Z-health
2hour Prep Course (after class) to get ready for KJ Workshop- went over the fundamentals of the Deadlift, Swing, and Snatch. Did lots of swinging/snatching. Tabata workout with 1h swings and pushups to finish. Workshop this Saturday..can't wait! Taking Sunday and Monday off. Doing lots of Z-health and various stretching with a bit of grip work all rolled into one.
Friday, September 4, 2009
Quick Day
Warmup: Z, Pumps, Bar hangs
OHSQ 2 x 5
32kg DL 2 x 5
BHR 2 x 5
12kg Armbars 2/2 + hip circles, neck rotations, shoulder rotations, ASLR
Turkish Get-ups: weighted ladder
16kg, 20kg, 24kg x 2sets of 1/1rep
Deadlift: Cycle #4 Workout #9
205lb x 5
205lb x 3
OHSQ 2 x 5
32kg DL 2 x 5
BHR 2 x 5
12kg Armbars 2/2 + hip circles, neck rotations, shoulder rotations, ASLR
Turkish Get-ups: weighted ladder
16kg, 20kg, 24kg x 2sets of 1/1rep
Deadlift: Cycle #4 Workout #9
205lb x 5
205lb x 3
Wednesday, September 2, 2009
Wednesday V02max
Warmup: Z, Pumps, Bar hangs
OHSQ 2 x 5rep
32kg DL 2 x 5rep
BHR 2 x 5rep
VO2 Max:
16kg- 7rep per 15sec x 35sets
Stats: 17min:57sec
Avg HR- 166
Peak HR- 181
Energy- 236
Not much time today, but was able to get this done. Low back is feeling better by the day, not as fast as I would like but hey. Snatching felt good and solid. Wasn't to much or to little, and back felt fine after.
OHSQ 2 x 5rep
32kg DL 2 x 5rep
BHR 2 x 5rep
VO2 Max:
16kg- 7rep per 15sec x 35sets
Stats: 17min:57sec
Avg HR- 166
Peak HR- 181
Energy- 236
Not much time today, but was able to get this done. Low back is feeling better by the day, not as fast as I would like but hey. Snatching felt good and solid. Wasn't to much or to little, and back felt fine after.
Tuesday, September 1st
Warmup: Z, Pumps
16kg Halos x 5/5
12kg Windmills x 5/5
Deadlift: Cycle #4 Workout #8
32kg 2x5reps (warmup)
200lb x 5
195lb x 5
Stacked Press + Pullups: 16kg + 8kg (54lb)
3sets of 3/3reps + 5 Pullups
Goblet Squat curls + Pushups:
20kg 2sets of 5 + 10pushups
16kg Halos x 5/5
12kg Windmills x 5/5
Deadlift: Cycle #4 Workout #8
32kg 2x5reps (warmup)
200lb x 5
195lb x 5
Stacked Press + Pullups: 16kg + 8kg (54lb)
3sets of 3/3reps + 5 Pullups
Goblet Squat curls + Pushups:
20kg 2sets of 5 + 10pushups
Monday, August 31, 2009
Warmup: Z, Pumps
OHSQ 2 x 5rep
32kg DL 2 x 5rep
BHR 2 x 5rep
12kg Armbars 2/2 + ASLR, Hip stretch, Hip Circles
16kg Turkish Getups: Paused in each stage
5/5reps
Deadlift: Cycle #4 Workout #7
135lb x 5rep
195lb x 5rep
185lb x 5rep
20kg Goblet squat + 2Hand Swings: no rest
5 Squats + 10 Swings x 3sets
Frog Jumps: 2sets x 5reps (left/right, front/back, up/down)
25lb Plate Curl: 1/1 (assisted with other hand when needed)
31lb Pinch Grip DL: 4R/3L
Still favoring the low back just a bit, but things are coming back fast. I kept the weight lighter then normal but that's ok. Deadlifts felt fine, and I just started the same cycle from a few weeks ago to finish it out. Planning on doing some grip work a few days a week and got a new toy today from SSE.
OHSQ 2 x 5rep
32kg DL 2 x 5rep
BHR 2 x 5rep
12kg Armbars 2/2 + ASLR, Hip stretch, Hip Circles
16kg Turkish Getups: Paused in each stage
5/5reps
Deadlift: Cycle #4 Workout #7
135lb x 5rep
195lb x 5rep
185lb x 5rep
20kg Goblet squat + 2Hand Swings: no rest
5 Squats + 10 Swings x 3sets
Frog Jumps: 2sets x 5reps (left/right, front/back, up/down)
25lb Plate Curl: 1/1 (assisted with other hand when needed)
31lb Pinch Grip DL: 4R/3L
Still favoring the low back just a bit, but things are coming back fast. I kept the weight lighter then normal but that's ok. Deadlifts felt fine, and I just started the same cycle from a few weeks ago to finish it out. Planning on doing some grip work a few days a week and got a new toy today from SSE.
Sunday, August 30, 2009
Saturday, August 29th KB Class
Z drills for warmup
20kg 2hand & sidestep Swings
(2)16kg one bell at a deadhang
2 sets of
10 swings
10 cleans
10 snatchs
10 front squats
VO2max: 10min alternating weight
16kg x 7rep
12kg x 9-10rep
Z to finish
20kg 2hand & sidestep Swings
(2)16kg one bell at a deadhang
2 sets of
10 swings
10 cleans
10 snatchs
10 front squats
VO2max: 10min alternating weight
16kg x 7rep
12kg x 9-10rep
Z to finish
Friday, August 28, 2009
Thursday, August 27th
Warmup: Halos, OHSQ, Pumps, 32kg DL
Overhead Squat: practiced with Olympic bar
45lb 3sets x 5rep
Deadlift:
135lb x 5rep
185lb 2sets x 5rep
Stacked Press: 16kg + 8kg used (54lb)
3/3reps, 2/2reps
Pull-ups + Push ups: superset
2sets x 5pullups + 10pushups
16kg Goblet Squat curls x 10reps
Overhead Squat: practiced with Olympic bar
45lb 3sets x 5rep
Deadlift:
135lb x 5rep
185lb 2sets x 5rep
Stacked Press: 16kg + 8kg used (54lb)
3/3reps, 2/2reps
Pull-ups + Push ups: superset
2sets x 5pullups + 10pushups
16kg Goblet Squat curls x 10reps
Wednesday, August 26, 2009
OHSQ 3 x 5rep
32kg DL 3 x 5rep
BHR 3 x 5rep
Turkish Getup: Slow, paused each stage, did Z and stretching drills in different stages
12kg x 5/5
16kg 2handed Over speed swings: 20reps on the min x 5sets
16kg crush curls x 8rep
Back is still a bit off, keeping it light and doing my best to work through the issue. Frustrating!
32kg DL 3 x 5rep
BHR 3 x 5rep
Turkish Getup: Slow, paused each stage, did Z and stretching drills in different stages
12kg x 5/5
16kg 2handed Over speed swings: 20reps on the min x 5sets
16kg crush curls x 8rep
Back is still a bit off, keeping it light and doing my best to work through the issue. Frustrating!
Tuesday, August 25, 2009
Monday, August 24th
Slowly getting back into things, really trying not to upset my back. It is finally feeling better. Have the Kenneth Jay Workshop and the HKC next month and want (need) to be pain free.
Turkish Get-ups: Very slow, doing Z, stretching drills in lots of stages.
12kg x 5/5rep
Pull-ups + Goblet Squats: Superset 3sets
20kg Goblet squats x 8reps
Pull-ups x 5reps
25lb Negative plate curls x 2/2reps
Turkish Get-ups: Very slow, doing Z, stretching drills in lots of stages.
12kg x 5/5rep
Pull-ups + Goblet Squats: Superset 3sets
20kg Goblet squats x 8reps
Pull-ups x 5reps
25lb Negative plate curls x 2/2reps
Friday, August 21, 2009
The Adam T. Glass Experience
Spending the week here in Montana with family. I had the chance to drive over to Minot North Dakota and do a training session with Adam Glass who runs Unbreakable fitness. What a amazing experience. I hope to post some pictures soon. Adam bent me some great souvenirs to take back home, and I learned tons of variations to make the basic lifts that much harder and of course some staple grip, pinch, plate curl basics to work on.
Highlights included:
FMS
Z-health drills
Deadlift
Swings, Jump stretch band swings, Over speed swings
Cleans, Heavy double cleans
Press, SeaSaw press, Stacked press
Snatchs, Double snatch
Turkish get-ups, lots of variations and techniques in different stages
Jerks, Double Jerks
Front Squats
Grip work included, CoC training, basic pinching, plate curls, plate swings
Not sure how much time I will have to get any other training this week, my low back was a bit unhappy(it has been unhappy for 2 weeks) after the session with Adam so may use this as more time to heal up and start fresh Monday.
Highlights included:
FMS
Z-health drills
Deadlift
Swings, Jump stretch band swings, Over speed swings
Cleans, Heavy double cleans
Press, SeaSaw press, Stacked press
Snatchs, Double snatch
Turkish get-ups, lots of variations and techniques in different stages
Jerks, Double Jerks
Front Squats
Grip work included, CoC training, basic pinching, plate curls, plate swings
Not sure how much time I will have to get any other training this week, my low back was a bit unhappy(it has been unhappy for 2 weeks) after the session with Adam so may use this as more time to heal up and start fresh Monday.
Sunday, August 16, 2009
Time Off
Have been taking this week off for the most part. Things I have done are lots of Z-health, got a massage, saw the chiropractor, greased the grove on pull ups, enjoying a bit more free time trying not to think about training. Trained some friends, worked on my newly launched business and spent time with friends and family. I am heading to Montana to see my dad next week, will bring my TRX bands and do plenty of body weight training while I am gone. Looking forward to coming back and starting up fresh and ready. September is gearing up to be a exciting month, Kenneth Jay workshop here in Seattle, and the HKC on the 26th.
Wednesday, August 12, 2009
Tuesday, August 11th
Warmup: Lots of Z (low back still effecting everything!)
OHSQ 2sets x 8
BHR 2sets x 8
12kg TGU stretches + Armbars x 2/2reps
16kg TGU x 2/2reps
Pull-ups + Pushups: about 10sec rest (pushups done on KB)
3sets x 5pullups + 10pushups
16kg Goblet Squat x 20reps
Did some ab work, crush curls and a few other odds an ends trying to figure out what did and didn't bother my back. This just seems to be a sure sign to take most this week off and rest up.
OHSQ 2sets x 8
BHR 2sets x 8
12kg TGU stretches + Armbars x 2/2reps
16kg TGU x 2/2reps
Pull-ups + Pushups: about 10sec rest (pushups done on KB)
3sets x 5pullups + 10pushups
16kg Goblet Squat x 20reps
Did some ab work, crush curls and a few other odds an ends trying to figure out what did and didn't bother my back. This just seems to be a sure sign to take most this week off and rest up.
Monday, August 10, 2009
Weekend and Off days
-Saturday KB Class-
Highlights
Swings
VO2max w/ light(16kg) med(20kg) heavy(24kg)
Plyometrics
Single leg Deadlifts
20kg Clean & Press ladders
Fast Swings
Z-health
Took Sunday off, and Monday off. Low back still sore, went to the chiropractor things feel better and going to see how I feel tomorrow. Will do some stretching and lots of Z tonight
Highlights
Swings
VO2max w/ light(16kg) med(20kg) heavy(24kg)
Plyometrics
Single leg Deadlifts
20kg Clean & Press ladders
Fast Swings
Z-health
Took Sunday off, and Monday off. Low back still sore, went to the chiropractor things feel better and going to see how I feel tomorrow. Will do some stretching and lots of Z tonight
Thursday, August 6, 2009
Warmup: Z, Pumps, Bar Hangs
OHSQ 2sets x 5rep
BHR 2sets x 5rep
Double Clean & Front Squat ladders: about 30sec rest
(2)20kg 5sets x (1,2)reps
Farmers Walk: 32kg/24kg one in each hand then switch
32kg/24kg x 2sets
Bit sore today, low back was tight. I did some light ladders and walked up and down my back yard. Lots of Z during the day today. Off tomorrow.
OHSQ 2sets x 5rep
BHR 2sets x 5rep
Double Clean & Front Squat ladders: about 30sec rest
(2)20kg 5sets x (1,2)reps
Farmers Walk: 32kg/24kg one in each hand then switch
32kg/24kg x 2sets
Bit sore today, low back was tight. I did some light ladders and walked up and down my back yard. Lots of Z during the day today. Off tomorrow.
Wednesday, August 5, 2009
VO2 Max
Warmup: Quick Z-health, Pumps
32kg DL x 5rep
Deadlift: Cycle #4 Workout#6
195lb x 5rep
185lb x 5rep
VO2 max:
16kg- 7rep per 15sec x 41sets (287 snatchs)
Stats- 21min 18sec
Avg HR- 166
Peak HR - 179
Energy- 275cal
Low back a bit tight tonight after workout, been doing ton's of Z. Other then that things felt really solid.
32kg DL x 5rep
Deadlift: Cycle #4 Workout#6
195lb x 5rep
185lb x 5rep
VO2 max:
16kg- 7rep per 15sec x 41sets (287 snatchs)
Stats- 21min 18sec
Avg HR- 166
Peak HR - 179
Energy- 275cal
Low back a bit tight tonight after workout, been doing ton's of Z. Other then that things felt really solid.
Tuesday, August 4, 2009
Warmup: Z, Pumps, Bar Hangs
OHSQ x 5
BHR x5
32kg DL x 5
Deadlift: Cycle #4 Workout #5
190lb x 5
180lb x 5
Goblet Squat: about 30sec rest between sets
32kg 5sets x 5reps
Pull-ups + Burpee's: less then 10sec rests
3sets x 4pull-ups +10 burpee's
Frog Jumps x 5reps in all directions (preformed right after last set of burpee's)
16kg Russian twists x 10
OHSQ x 5
BHR x5
32kg DL x 5
Deadlift: Cycle #4 Workout #5
190lb x 5
180lb x 5
Goblet Squat: about 30sec rest between sets
32kg 5sets x 5reps
Pull-ups + Burpee's: less then 10sec rests
3sets x 4pull-ups +10 burpee's
Frog Jumps x 5reps in all directions (preformed right after last set of burpee's)
16kg Russian twists x 10
Monday, August 3, 2009
Monday, August 3rd
Warmup: Z, Bar Hangs, Pumps
OHSQ- 2 x 5reps
BHR- 2 x 5 reps
32kg Deadlift- 2 x 5reps
Deadlift: Cycle #4 Workout #4
185lb x 5rep
175lb x 5 rep
Armbar to TGU x 1/1
Turkish Getup + 2Hand Swings: did getup, then swings, then getups etc. no rest
24kg TGU 1set x 2/2rep, 4 sets x 1/1
32kg Swings 5sets x 15rep
Finished w/ Z, Brettzel, Bar Hangs
Right shoulder felt a bit weird through some ranges of motion, and left low back hurt a bit around the rib area. I took it easy after the first 2/2 set and really took my time on the getups.
OHSQ- 2 x 5reps
BHR- 2 x 5 reps
32kg Deadlift- 2 x 5reps
Deadlift: Cycle #4 Workout #4
185lb x 5rep
175lb x 5 rep
Armbar to TGU x 1/1
Turkish Getup + 2Hand Swings: did getup, then swings, then getups etc. no rest
24kg TGU 1set x 2/2rep, 4 sets x 1/1
32kg Swings 5sets x 15rep
Finished w/ Z, Brettzel, Bar Hangs
Right shoulder felt a bit weird through some ranges of motion, and left low back hurt a bit around the rib area. I took it easy after the first 2/2 set and really took my time on the getups.
Weekend recap
-Friday-
Fun in the sun on Lake Washington. Seafair Weekend, Did lots of swimming and tubing behind the boat.
-Saturday-
Kettlebell Class
Recap
Z-health (lots of rehab posistion stuff)
(2)12kg Double KB Swings x 100
20kg Hot Potatoes + Goblet Squats
Double KB circuit of:
Swings
Cleans
Highpull
Snatch
Front Squat
Windmills
Bent Press
Fun in the sun on Lake Washington. Seafair Weekend, Did lots of swimming and tubing behind the boat.
-Saturday-
Kettlebell Class
Recap
Z-health (lots of rehab posistion stuff)
(2)12kg Double KB Swings x 100
20kg Hot Potatoes + Goblet Squats
Double KB circuit of:
Swings
Cleans
Highpull
Snatch
Front Squat
Windmills
Bent Press
Saturday, August 1, 2009
Thursday, July 30th
Warmup: Z-health
OHSQ 2x5rep
BHR 2x5rep
Front Squats: Double 20kg ( about 45sec rest between sets)
(2)20kg 5sets x 5reps
Frog Jumps: right after FSQ (front/back, left/right, up/down)
2sets x 5reps
16kg Windmills x 5/5
Crocodiles x 10/10
OHSQ 2x5rep
BHR 2x5rep
Front Squats: Double 20kg ( about 45sec rest between sets)
(2)20kg 5sets x 5reps
Frog Jumps: right after FSQ (front/back, left/right, up/down)
2sets x 5reps
16kg Windmills x 5/5
Crocodiles x 10/10
Wednesday, July 29th
Warmup: Z health
Overhead Squat- 2 x 5rep
Ballet Heel Raise- 2 x 5rep
32kg Deadlift- 2 x 5rep
Deadlift: Cycle #4 Workout #3
180lb x 5rep
170lb x 5rep
Clean & Press ladders w/pull ups:
24kg 5sets x (1,2)reps + 3 pull ups
Farmers Walk: 32kg an 24kg used. Walked up and down back yard.
32kg/24kg x 2sets
Hanging leg Raises x 5reps
16kg Russian twists x 10reps
20kg Crush Curls x 6reps
Overhead Squat- 2 x 5rep
Ballet Heel Raise- 2 x 5rep
32kg Deadlift- 2 x 5rep
Deadlift: Cycle #4 Workout #3
180lb x 5rep
170lb x 5rep
Clean & Press ladders w/pull ups:
24kg 5sets x (1,2)reps + 3 pull ups
Farmers Walk: 32kg an 24kg used. Walked up and down back yard.
32kg/24kg x 2sets
Hanging leg Raises x 5reps
16kg Russian twists x 10reps
20kg Crush Curls x 6reps
Tuesday, July 28, 2009
VO2 Max + 97 degree weather
Warmup: Z-health, Bar hangs
Overhead Squats: 2x5
32kg Deadlift: 2x5
Deadlift: Cycle #4 Workout #2
175lb x 5
165lb x 5
VO2 max:
16kg- 7rep per 15sec x 36sets (252 snatches)
Stats- 18min 14sec
Peak HR- 177
Avg HR- 159
Energy- 228
Haven't done VO2 in a few weeks. Everything felt great except how hot my workout room is. All in all was happy with 36sets.
Overhead Squats: 2x5
32kg Deadlift: 2x5
Deadlift: Cycle #4 Workout #2
175lb x 5
165lb x 5
VO2 max:
16kg- 7rep per 15sec x 36sets (252 snatches)
Stats- 18min 14sec
Peak HR- 177
Avg HR- 159
Energy- 228
Haven't done VO2 in a few weeks. Everything felt great except how hot my workout room is. All in all was happy with 36sets.
Monday, July 27, 2009
It's Hot outside!!
-Monday- High 90's in Seattle this week!
Warmup: Z-health
Bar hangs
Overhead squat 2x5
32kg Deadlift 2x5
Deadlift: Cycle #4 Workout #1
170lb x 5
160lb x 5
16kg Armbar + TGU 2/2
Turkish Getup + Swings: TGU then right to 2hand swings, no rest between sets
24kg TGU 4setsx 2/2rep
32kg Swings 4sets x 15rep
-Saturday-
Kettlebell Class
20kg 100 Swings
Lots of different different weight double swings
16kg Double Snatches
Pushups
16kg Double Cleans + Front Squat + Renegade Rows
Zhealth
Warmup: Z-health
Bar hangs
Overhead squat 2x5
32kg Deadlift 2x5
Deadlift: Cycle #4 Workout #1
170lb x 5
160lb x 5
16kg Armbar + TGU 2/2
Turkish Getup + Swings: TGU then right to 2hand swings, no rest between sets
24kg TGU 4setsx 2/2rep
32kg Swings 4sets x 15rep
-Saturday-
Kettlebell Class
20kg 100 Swings
Lots of different different weight double swings
16kg Double Snatches
Pushups
16kg Double Cleans + Front Squat + Renegade Rows
Zhealth
Thursday, July 23, 2009
Wednesday, July 22, 2009
Hump Day
Took yesterday off, was super hot here and just wasn't feeling it. Talked myself out of training to hit it hard today.
Prepwork: Z-health, Pumps, Bar Hangs
Overhead Squats w/ broomstick 2set x 5rep
Ballet Heel raises 2set x 5rep
Double Clean & Front Squat Ladder: did not set bells down during rungs. about min rest between sets
(2)20kg 2sets x (1,2,3)
(2)20kg 3sets x (1,2,2)
Suitcase Deadlift: about a min rest between sets
32kg 5sets x 5/5
Frog jumps x 5 front/back, 5 left/right, 5 up/down
Finished w/ tons of Z, Bar hangs, Brettzel
Prepwork: Z-health, Pumps, Bar Hangs
Overhead Squats w/ broomstick 2set x 5rep
Ballet Heel raises 2set x 5rep
Double Clean & Front Squat Ladder: did not set bells down during rungs. about min rest between sets
(2)20kg 2sets x (1,2,3)
(2)20kg 3sets x (1,2,2)
Suitcase Deadlift: about a min rest between sets
32kg 5sets x 5/5
Frog jumps x 5 front/back, 5 left/right, 5 up/down
Finished w/ tons of Z, Bar hangs, Brettzel
Monday, July 20, 2009
Warmup: Z-health, Pumps
Overhead squats w/ broom stick: 2 x 5rep
32kg Deadlift: 2 x 5rep
Deadlift: Cycle #3 Workout #11
220lb x 5rep (PR!)
210lb x 5rep
Double KB snatches + Burpees: 4 sets (about a min rest between sets)
(2)16kg Double snatch x 5rep
Burpees x 10rep
Towel swipes to failure right after.
Finished w/ Lots of Z, Pumps, Bar Hangs, Brettzel
Overhead squats w/ broom stick: 2 x 5rep
32kg Deadlift: 2 x 5rep
Deadlift: Cycle #3 Workout #11
220lb x 5rep (PR!)
210lb x 5rep
Double KB snatches + Burpees: 4 sets (about a min rest between sets)
(2)16kg Double snatch x 5rep
Burpees x 10rep
Towel swipes to failure right after.
Finished w/ Lots of Z, Pumps, Bar Hangs, Brettzel
Sunday, July 19, 2009
Weekend
-Sunday-
Overhead Squats: Broom stick used
2sets x 10rep
Ballet Heel raises:
2 sets x 10rep
Windmills:
16kg 2sets x 5/5
Bent press: Practice
16kg 2/2
-sore and tired today but wanted to move around.
-Saturday-
Kettlebell Class: 20kg and 16kg used
Highlights
20kg x 100swings
VO2max variation: 15:15 switching weight and reps per 15sec. Went for 15mins
20kg x 6rep
16kg x 7rep
16kg x 8rep
TGU + Lots of Z -health to finish
Overhead Squats: Broom stick used
2sets x 10rep
Ballet Heel raises:
2 sets x 10rep
Windmills:
16kg 2sets x 5/5
Bent press: Practice
16kg 2/2
-sore and tired today but wanted to move around.
-Saturday-
Kettlebell Class: 20kg and 16kg used
Highlights
20kg x 100swings
VO2max variation: 15:15 switching weight and reps per 15sec. Went for 15mins
20kg x 6rep
16kg x 7rep
16kg x 8rep
TGU + Lots of Z -health to finish
Thursday, July 16, 2009
Wednesday an Thursday
-Wednesday-
Was at Portland International Raceway with my best buddy being his pit man while he raced his Ducati. There was a small park close by so did some training. Snatch test went ok, think my grip, forearms, wrists were tired from Tuesdays Cleans and Front Squats. Could tell my form was struggling so didn't attempted the next 6 reps. Very little rest during the rest of the workout.
Snatch: Practice snatch test
24kg x 10,9,8,7reps (each arm) 68 total
2hand Swings:
24kg 2sets x 20rep
Lockout Holds: Held and walked around to failure
24kg x 2 sets
Burpee's x 20rep
-Thursday-
Deadlift: Cycle #3 Workout #10
32kg 2sets x 5rep (warmup)
215lb x 5rep
205lb x 5 rep
185lb 2sets x 5 rep
Medicine ball throws: left, right, and down x 30reps
Ballet Heel Raise x 10reps
Hanging Leg Raise x 4 reps
Was at Portland International Raceway with my best buddy being his pit man while he raced his Ducati. There was a small park close by so did some training. Snatch test went ok, think my grip, forearms, wrists were tired from Tuesdays Cleans and Front Squats. Could tell my form was struggling so didn't attempted the next 6 reps. Very little rest during the rest of the workout.
Snatch: Practice snatch test
24kg x 10,9,8,7reps (each arm) 68 total
2hand Swings:
24kg 2sets x 20rep
Lockout Holds: Held and walked around to failure
24kg x 2 sets
Burpee's x 20rep
-Thursday-
Deadlift: Cycle #3 Workout #10
32kg 2sets x 5rep (warmup)
215lb x 5rep
205lb x 5 rep
185lb 2sets x 5 rep
Medicine ball throws: left, right, and down x 30reps
Ballet Heel Raise x 10reps
Hanging Leg Raise x 4 reps
Tuesday, July 14, 2009
Clean and Front Squat Ladders
Clean & Front Squat + Pullups: Double 20kg used
(2)20kg 3sets x (1,2,3) + 3 pullups
2sets x (1,2) + 3 pullups
Fast and effective, I have a love hate relationship with the FS. Was in a hurry and this was perfect, more rest on the ladders of 3 rungs.
(2)20kg 3sets x (1,2,3) + 3 pullups
2sets x (1,2) + 3 pullups
Fast and effective, I have a love hate relationship with the FS. Was in a hurry and this was perfect, more rest on the ladders of 3 rungs.
Monday, July 13, 2009
Sunday, July 12, 2009
Weekend Fun
Sunday: Rafting the Wenatchee River all day
Saturday: 1 Softball Game (right knee tight)
Deadlift: Cycle #3 Workout #8
32kg 2 x 5rep (warmup)
205lb x 5
195lb x 5
Circuit: 3 sets of
32kg Goblet squats x 5
(2)16kg Double Snatches x 5
Burpee's x 10
Bow stretch + Frog jumps: 2 sets to failure
Saturday: 1 Softball Game (right knee tight)
Deadlift: Cycle #3 Workout #8
32kg 2 x 5rep (warmup)
205lb x 5
195lb x 5
Circuit: 3 sets of
32kg Goblet squats x 5
(2)16kg Double Snatches x 5
Burpee's x 10
Bow stretch + Frog jumps: 2 sets to failure
Thursday, July 9, 2009
Deadlift: Cycle #3 Workout #7
32kg 2 x 5reps (warmup)
210lb x 5
185lb x 5
Renegade Rows + Pushups: (2) 16kg used. Did Rows first, then Pushups.
5/5, 4/4, 3/3, 2/2, 1/1 reps
Burpee's x 20reps
Towel Swipes to Failure
Added 15lbs instead of 5lbs on deadlift, this was a accident but all worked out. (felt heavy) Short rests between rows+pushup(done on kb's) sets then right into burpees/swipes
32kg 2 x 5reps (warmup)
210lb x 5
185lb x 5
Renegade Rows + Pushups: (2) 16kg used. Did Rows first, then Pushups.
5/5, 4/4, 3/3, 2/2, 1/1 reps
Burpee's x 20reps
Towel Swipes to Failure
Added 15lbs instead of 5lbs on deadlift, this was a accident but all worked out. (felt heavy) Short rests between rows+pushup(done on kb's) sets then right into burpees/swipes
Wednesday, July 8, 2009
Snatching
Warmup: tons of Z-health
Windmills: slow
12kg 5/5
Snatch: prep for the RKC snatch test
24kg x 10/10, 9/9, 8/8, 7/7 (68reps)
Finished w/ Bar Hangs and Z-health
Rested a bit during snatch test, looking to get all 100 then worry about time. Left hand was noticeably fatigued during the 7/7. Will work on that and add 6/6 next week.
Windmills: slow
12kg 5/5
Snatch: prep for the RKC snatch test
24kg x 10/10, 9/9, 8/8, 7/7 (68reps)
Finished w/ Bar Hangs and Z-health
Rested a bit during snatch test, looking to get all 100 then worry about time. Left hand was noticeably fatigued during the 7/7. Will work on that and add 6/6 next week.
Tuesday, July 7, 2009
Clean and Front Squat Ladders
Warmup: Lots of Z, Body weight squats, Pumps, Bar hangs
Clean & Front Squat: Double 20kg used (about 30sec rest between sets)
(2) 20kg 2sets x (1,2,3) 12reps
(2) 20kg 4sets x (1,2) 12reps
2hand Swings:
32kg 3sets x 15rep
Frog jumps:
Front to back, left to right, up and down x 5reps each
Finished w/ Z, pumps, bar hangs
I have been reading Dan John's book Never Let Go and really enjoying it. Lots of talk about the benefits of the Clean and Front squat either with a barbell or kettlebell. Things felt good, I didn't feel I could keep with 3 rungs on the ladder for 5 sets so I just did 2. Will add more next week. Still have a sharp pain in my lower left lat at times, but no biggie so far.
Clean & Front Squat: Double 20kg used (about 30sec rest between sets)
(2) 20kg 2sets x (1,2,3) 12reps
(2) 20kg 4sets x (1,2) 12reps
2hand Swings:
32kg 3sets x 15rep
Frog jumps:
Front to back, left to right, up and down x 5reps each
Finished w/ Z, pumps, bar hangs
I have been reading Dan John's book Never Let Go and really enjoying it. Lots of talk about the benefits of the Clean and Front squat either with a barbell or kettlebell. Things felt good, I didn't feel I could keep with 3 rungs on the ladder for 5 sets so I just did 2. Will add more next week. Still have a sharp pain in my lower left lat at times, but no biggie so far.
Monday, July 6, 2009
Deadlift: Cycle #3 Workout #6
32kg 2 x 5rep (warmup)
195lb x 5
185lb x 5
Clean & Press Ladders:
24kg 5 sets x (1,2,3) 30 total each arm
Pullups- 1,2,2 (felt some weird pain in my left lat so only did these on the first set)
Towel Swipes right after to failure
Z health, Bar hangs and Mobility work to start and finish.
32kg 2 x 5rep (warmup)
195lb x 5
185lb x 5
Clean & Press Ladders:
24kg 5 sets x (1,2,3) 30 total each arm
Pullups- 1,2,2 (felt some weird pain in my left lat so only did these on the first set)
Towel Swipes right after to failure
Z health, Bar hangs and Mobility work to start and finish.
Sunday, July 5, 2009
Back at it
Sunday: 9:00am
1 Softball game- right upper quad bit sore from running the bases
Afternoon: Stretching and Z to warm up
Deadlift: Cycle #3 Workout #5
32kg 2sets x 5rep (warmup)
190lb x 5
185lb x 5
16kg Armbar 2/2reps
16kg TGU 1/1 (to high pelvis)
Turkish Getup: Only to High pelvis
1A)24kg 3sets x 3/3reps
1B)16kg Straight leg situps 3sets x 6rep
12kg Windmill x 5/5rep
20kg Crush curl x 5rep
1 Softball game- right upper quad bit sore from running the bases
Afternoon: Stretching and Z to warm up
Deadlift: Cycle #3 Workout #5
32kg 2sets x 5rep (warmup)
190lb x 5
185lb x 5
16kg Armbar 2/2reps
16kg TGU 1/1 (to high pelvis)
Turkish Getup: Only to High pelvis
1A)24kg 3sets x 3/3reps
1B)16kg Straight leg situps 3sets x 6rep
12kg Windmill x 5/5rep
20kg Crush curl x 5rep
Tuesday, June 30, 2009
Gone Fishing
Headed out to Forks, WA to catch me some Salmon. Hope to be back Friday. Been sore from Softball, and have a busy week so this might be all the training I get in till the weekend. Will be nice to rest up and enjoy the ocean.
Tons of Z-health and warmups..really tight/sore
Deadlift: Cycle #3 Workout #4
32kg 2 x 5reps (warmup)
185lb x 5
175lb x 5
VO2 Max:
16kg- 7rep per 15sec x 21sets
Bow stretch (10sec hold) x 2
Towel swipes to failure
(2)24kg Farmers walk
Tons of Z-health and warmups..really tight/sore
Deadlift: Cycle #3 Workout #4
32kg 2 x 5reps (warmup)
185lb x 5
175lb x 5
VO2 Max:
16kg- 7rep per 15sec x 21sets
Bow stretch (10sec hold) x 2
Towel swipes to failure
(2)24kg Farmers walk
Monday, June 29, 2009
Busy Weekend
Sunday:
Softball Tournement 4 games
Saturday: Kettlebell Class 20kg and 24kg used
Highlights
Swings
Get-ups
Bent over rows
Pushups
Snatches
Deadlifts
Clean + Front Squat + Press
Side step swings
Single leg deadlifts
Lunges
Z-health
Softball Tournement 4 games
Saturday: Kettlebell Class 20kg and 24kg used
Highlights
Swings
Get-ups
Bent over rows
Pushups
Snatches
Deadlifts
Clean + Front Squat + Press
Side step swings
Single leg deadlifts
Lunges
Z-health
Thursday, June 25, 2009
Deadlift: Cycle #3 Workout #3
32kg 2 x 5rep (warmup)
180lb x 5
170lb x 5
Superset of:
1A)Handstand Pushup 3sets x 1rep
1B)Tactical Pullup 3sets x 4rep
Ballet heel raise 2 x 10rep between sets
Goblet squat + Swings: no rest, 10 squats, 10 swings, 8 squats, 8 swings etc.
24kg x 10, 8, 6, 4, 2
Frog jumps to failure right after
Superset of:
2A)Hanging leg raise 2 x 3rep
2B)16kg Russian twist 2 x 10rep
32kg 2 x 5rep (warmup)
180lb x 5
170lb x 5
Superset of:
1A)Handstand Pushup 3sets x 1rep
1B)Tactical Pullup 3sets x 4rep
Ballet heel raise 2 x 10rep between sets
Goblet squat + Swings: no rest, 10 squats, 10 swings, 8 squats, 8 swings etc.
24kg x 10, 8, 6, 4, 2
Frog jumps to failure right after
Superset of:
2A)Hanging leg raise 2 x 3rep
2B)16kg Russian twist 2 x 10rep
Wednesday, June 24, 2009
Short on time
Deadlift: Cycle #3 Workout #2
32kg 2sets x 5 (warmup)
175lb x 5
165lb x 5
Snatch: snatch test practice
24kg x 10/10, 9/9, 8/8 reps (54 total)
24kg Bottoms up clean x 3/2reps
20kg Crush curl x 5reps
32kg 2sets x 5 (warmup)
175lb x 5
165lb x 5
Snatch: snatch test practice
24kg x 10/10, 9/9, 8/8 reps (54 total)
24kg Bottoms up clean x 3/2reps
20kg Crush curl x 5reps
Subscribe to:
Posts (Atom)
