24kg Snatch x 10/10rep
24kg One hand Swings 10/10rep

Deadlift: Cycle #2 Workout #3
165lb x 5
155lb x 5

Clean & Jerk:
24kg 3sets x 5/5rep

Again, short on time...was going to try and squeeze in a VO2 max session but time was not on my side today. Been a strange week, diet is way off also. To much eating out, and sweets...good and bad

Quick Circuit

Deadlift: Cycle #2 Workout #2
160lb x 5
150lb x 5

Circuit: Double 16kg x 3 sets. (30sec rest between sets)
Cleans x 5
Front Squat x 5
Press x 5

Double 16kg Swings: very little rest between sets.
3 sets x 10

Very short on time today, great thing about KB training. It can be very fast, and very effective. All done in less then 30min

Tuesday

Prep: Little Z-Health
Naked Getup w/ Z drills
Brettzel
16kg Halos
16kg Armbar 2/2

Turkish Getups:
16kg x 2/2

Deadlift: Cycle #2 Workout#1
155lb x 5
145lb x 5

Clean & Press + Tactical Pullups: Did C&P(very slow negative) then pullups
24kg 5sets x 2/2reps + 2 pullups (about 30sec rest between sets)

Crush Curls:
20kg x 5reps

Finished with: Z-Health, Brettzel, Hip flexor stretch, Bow stretch, Bar hangs

-Body still recovering from long weekend of Softball(6games). Started a new DL cycle, pressing felt really good and easy.

Memorial Day weekend

Warmup:
Z-health
Brettzel
Pumps

VO2 Max:
16kg - 7 reps per 15 sec. x 39sets (273 snatches)

Stats: 20min:14sec
Avg Hr- 151
Peak Hr- 170
Energy- 237

Goblet Squat:
24kg 3sets x 5reps

Ab work:
16kg Russian twists x 10reps
crocodiles x 10reps
16kg situp w/ kb locked out overhead 10reps

Left hand started to tear around 35 sets, still need more practice it seems. Everything else felt great, form, conditioning. Was hoping for 50 sets, but not worth a torn callous so I called it good.
Softball tournament this weekend. 2 days of 5+ games depending how we do. Looking forward to getting out of town and having some fun.

Long day

Single Leg Deadlift:
20kg 4sets x 5/5reps

Windmill:
16kg 5/5

Crush Curls:
16kg 2sets x 5reps

Did not have much time today, did this quick workout in the morning with the idea I would do some pressing and swinging later but I got home late and made a huge warrior meal instead. VO2 max tomorrow

Warrior diet meal: Fat day
Huge salad w/cucumber, radish, celery, tomatoes, cranberries, red pepper
Steamed carrots and a whole head of cauliflower w/ carraway seeds
8 egg(4 yolks) scramble w/onion, garlic, diced tomoates, black beans, olive oil, spices
3 handfuls of almonds

Warmup: did tons of prep work, been sore and tight from the weekend.
Z-Health
Naked TGU w/ stretches
Hip flexor stretch
16kg Armbar x 2/2
16kg TGU x 3/3 (very slow)
135lb DL x 4

Deadlift: Cycle #1 Workout #11
205lb x 5 (PR!)
185lb x 5

Viking Push Press: snatch to start, about 20sec rest between sets
20kg x 5sets 5/5reps

Finished with:
Z-health
Hip Flexor stretch
Pullup bar hangs
Brettzel
Good Morning stretch

First time doing 5reps of 205lb. Felt good, legs have been sore since the weekend so did lots of prep work. Will see how it feels tomorrow.

Weekend

Sunday: played short stop 2 games
3 Softball games

Saturday: KB Class outside 20kg & 16kg used
Highlights
Swings
Snatches
Goblet Squats
Figure 8's
Rows
Pushups
Clean & Jerk practice (fun!)
Single leg deadlift
Double bell work w/ 2 different weights
Juggling practice (fun!)
Ab work, stretching, and Z-health

Offday + Articles

Feeling good, taking today off. Just some Z-health and stretching. Looking forward to KB class tomorrow.

Here is a new video on last months RKC. Always inspiring and motivating to watch.

Also some great video's on the snatch from Jordan Vezina RKC. This is top of the line RKC snatch info for free. Jordan is always helping, and always posting. His video's and posts have helped me tremendously both in my workouts and in helping others.

VO2 Max

Warmup:
Z-health
Brettzel
Pumps

VO2 Max:
16kg - 7 reps per 15 sec. x 45sets (315 snatches)

Stats: 22min:37sec
Avg HR- 157
Peak HR- 176
Energy- 279cal

Finished:
Z, Brettzel, Pull up bar hangs, Bow stretch

Stressful day, and not very much sleep last night. Felt good to snatch, hands were great today. Started to feel things in my low back around 40sets so stopped.

Deadlift: Cycle #1 Workout #10
195lb x 5
185lb x 5

Snatch: Hold in lockout for 5 sec between each rep
20kg x 5sets 5/5reps

Accidentally added 10lbs to the DL instead of 5lbs. Just realized this. I thought it felt heavy..

Whats your excuse?

Great article by Brad Nelson RKC on whats your excuse?

Here is a recent article by Marty Gallagher on Kettlebells, Calories and the disgrace of Aerobics. I really enjoy the way Marty writes. Pure genius.


Warmup: Little Z health
Pumps
Body weight squats
135lb DL x 3reps

Deadlift: Cycle #1 Workout #9
185lb x 5reps
175lb x 5reps

Bent Press: Practice
16kg 5sets x 1/1reps

Plate curl: Practice (no idea if I am doing it right)
10lb x 5/5reps (went very slow)

Crush Curl: very slow
16kg x 5reps

Still Sore

Monday

Warmup: Naked Turkish Get-ups with Z Health drills during stages
-Anterior/Posterior Glides
-Shoulder circles
-Neck rotations
16kg Armbar x 2/2

Turkish Get-up:
16kg 3sets x 3/3

Finished:
Brettzel, Pumps, Hip flexor stretch

Still quite sore from Saturday's all day Kettlebell workshop. Andrea Du Cane put on a kettlebell and Z health clinic. There were 5 RKC's including DuPain, 4 of which are Z-health trainers of various levels. Was a great time, great instructions, great workout. Learned a ton, hope to post some pictures that were taken during the event.
Highlights included:
KB Deadlifts
Lots and lots of Swings
Pressing
Turkish Getups
Goblet Squats
Windmills
Dragon Walk
Overhead squats
Bent press
Z-health drills that go with each kettlebell exercise
Core work
Stretching

Why Kettlebells?

I really enjoyed this article by Dr. Cheng RKC on his journey into using kettlebells.

Took 2 days off from training, saw my chiropractor and have been doing some stretching and Z-health. I am attending a all day Kettlebell workshop tomorrow put on by Andrea Chang RKC and Luka Hocevar RKC. Workshop will be taught by Master RKC Andrea Du Cane, really looking forward to learning and soaking up as much knowledge as possible both for my training and for my future as a instructor.

Ladders

Warmup:
Z Health
16kg armbars 2/2

Clean and Press Ladders: put weight down after rungs for close to the time it took to do that rung. So 1 left, 1 right, quick rest, 2 left, 2 right, med rest etc.

24kg 5sets x 1+2+3 (30reps each side)

2 Hand swings:
24kg x 15 reps per min for 8min (120 swings)

Left wrist is still giving me a bit of a issue but enjoyed the pressing today. Swings felt crisp.

Quick

Deadlift: Cycle #1 Workout #8
180lb x 5
170lb x 5

Crocodiles:
10/10reps

Monday

Warmup:
Z, Pumps
12kg roll to press stretches (neck rotations, ASLR, Hip flexor stretch)
16kg armbars 2/2

Turkish Get-up:
16kg x 2/2 (with High Pelvis)
24kg x 2/2, 1/1, 1/1 (no High Pelvis)

Deadlift: Cycle #1 Workout #7
175 x 5
165 x 5

Finished w/ Z, brettzel, bow stretch, hip flexor stretch

Felt a bit tired today, but I am now able to do a full get-up with no issue from my quad coming out of the lunge. Have some sort of wrist pain today from getting jammed while hitting in softball, I actually think the Get-ups made it feel better..

Weekend

Sunday: Softball

One practice game

One game..good times!

Saturday: Advanced Kettlebell Class 16kg, 20kg used

Highlights-lots of ladders with circuits

Hot Potato + Press ups

Cleans + Push ups + Swings

Swing + Cleans + High Pull + Snatch + Get up + Front squat

Push up drills with many different hand positions

Standing cross elbows to knees + some crazy type of lunge

Single leg deadlifts

Windmills

Tons of Z health during and to finish. 

Airborne Lunge

Do:

• Keep your free leg in the air behind you
• Squat down until your knee (not your foot) touches and then back up
• Fold over as if you are doing a good morning (sit back)
• Drive your heel into the ground (heel planted)

Don't:

• Let your knee bang on the floor
• Let your knee come past your rooted foot

Tips:

• Stay tight. (much tension)
• Focus on something straight ahead
• Make tight fists for more tension
• Slide something under your knee (box, stool, etc) to reduce the range of motion until you can reach the ground. 

The Naked Warrior by Pavel teaches this and all the secrets of mastering tension. Great book. 

-No training today for me, I have a good friend who has recently broke his collar bone and thought this would help him stay ahead of the game until he is healed up.