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.

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

16kg Armbar to Getup x 2/2

Snatch & Press: snatch overhead, press, snatch etc.
20kg 4sets x 5/5 +3 pullups

2Hand Swings:
32kg 3sets x 10rep
Towel swipes to failure

20kg Crush Curls x 5
Crocodiles x 10

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

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

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

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

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.

Warmup: Tons of Z, right knee still has some mobility issues

Deadlift: Cycle #3 Workout #9
32kg 2 x 5rep(warmup)
210lb x 5
200lb x 5

16kg Armbar 2/2

Turkish Getups to high pelvis + Alternating Swings: no rest
24kg 2/2reps + 20 swings x 5sets

16kg Pullovers to Knees x 10
16kg Russian Twists x 10

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

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

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.

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.

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.

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