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.

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.

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!

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

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

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

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.

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

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

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

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.

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.

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.

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.

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

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..

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.