Off day- but did some grip work

20kg Bottoms up cleans x 5/5rep
31lb Pinch block DL x 5/5
25lb Plate curl x 1/1 (assisted, right hand is almost there unassisted.)
C0C #1 holds

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.

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

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!

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

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..

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!

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

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.

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.

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.

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.

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

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.

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