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.

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

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

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!

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

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.

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.

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.

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

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.

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.

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

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.

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

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

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