Prepwork:Z, Brettzel, Pumps, Hip flexor stretch
12kg TGU stretches/armbars
16kg TGU x 2/2
16kg Goblet Squats x 5 (prying hips out)

Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
28min:17sec- 2min faster

Circuit: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8/8reps
Frog Jumps x 10reps

Gripwork:
31lb Pinch block DL 2sets x 8/8reps
24kg BU clean holds x 1/1
CoC#1 holds x 1/1

Finished w/ Brettzel, Bar Hangs, Pumps, Z

Struggled to get motivated today but once I got started things went really well. Diet has been way off this last week. Starting the week off with a good training session and dinner tonight should let me hit it hard tomorrow(I hope). Let the good times roll!

Pre and Post Turkey Day Training

Friday, Nov 27th
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches

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
x56sets (PR!)

Finished w/ 12kg Windmills
Brettzel, Z, Pumps

Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves

Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans

Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10

Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.

Quick Training

Prep: Z, Pumps, FTWSQ, Bar Hangs
12kg TGU stretches/armbars

16kg TGU 2/2(done very slow pausing each stage)

Deadlift:
135 x 5
185 x 5
205 x 5
185 x 5

Circuit: 3 rounds (no rest)
32kg Cleans 5/5reps
Push ups x 5
Burpee's x 10

32kg Overhead Static Holds :35sec x 1/1

Finished w/ Z, Brettzel, Pumps

Short on time today, been staring at my barbell for awhile now and deadlifting sounded fun. Been awhile felt good. Busy week, heading to the family's house in Tacoma tomorrow.

Hardstyle Weekend + Monday

Monday Nov 23rd
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.

Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...

RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders

24kg Clean&Press Practice
20kg Snatch Practice

Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU

Lots of Reps, and technique work for cleans, presses and snatches. Solid day!

Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase

Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)

28kg TGU on both sides, took turns spotting each other with heavy weight

Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise

Late Friday VWC Berzerker

Prepwork: Z, Pumps, Brettzel
16kg Halo's x 5/5

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
x30sets

Finished w/ Brettzel, Z, Pumps

Was hard to get motivated today, had a big breakfast and a even bigger lunch with friends. Did a short VWC session around 8:00pm which is not the usual time I train. Made it short enough to not interfere with a big kettlebell weekend headed my way.

Fun Thursday

Prep: Z, Pumps
12kg TGU stretches/armbars

16kg TGU x 2/2
32kg TGU x 1/1

Pull-up Ladder: 3sets x (1,2,3) 18reps

Superset: 2sets of
32kg Pull&Catch x 5reps
16kg Figure 8 holds x 8/8reps

Double 24kg Swings&Cleans: 5sets x 5swings + 5cleans

Double 24kg Presses:
3sets x 3reps
2sets x 2reps

Overhead Static holds: 32kg x 1/1 (:35sec hold)

Gripwork:
31lb pinch block DL x 5/5
20 pushups
31lb pinch block drop&catch 3sets x 6/6reps
20 pushups
25lb Plate curl x 1/1 (nailed both sides!) PR
CoC #1 holds x 1/1

Finished w/ Brettzel, Z, Pumps

Just had some fun today, took a few video's. I haven't done a 32kg getup in a long time and it was pretty smooth. Think I could have even done the high pelvis.

La La Ladders

Prepwork: Z, Pumps, FTWSQ, Hipflexor stretch
12kg TGU armbars/stretches

16kg TGU x 2/2reps

Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
30min:30sec- 2min faster

Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)

Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch

Monday 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. I rested more in the later sets.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 40min (slow..)

Always dread this but its part of the program so just glad to have it done this week. My low back was getting really tight in the later sets so I switched weight and took it easier. My brother did this with me and used a 12kg. I actually think he enjoyed it... back feels pretty good now

Saturday KB class

Did a bunch of lifts, supersets, circuits...will try and remember it all
24kg 2h Swings x 40
24kg DL x 20
16kg Halos x 15/15
24kg Cleans 15/15
24kg 1h Swings 15/15
24kg Pull-Catch-Press x 10
24kg Alt Swings x 10/10
24kg Gob Squats x 5/5

Circuit: :30 :30rest x 4rounds of
24kg Rows
16kg Step ups (was a high step)
16kg Figure 8's to hold

Pushup position knee to elbow x 10/10
24kg and 16kg Snatching
16kg Clam shells
16kg Gob Squat-Boot strapper stretch-Press up-French press x 10(this was a cool full body movement that I really never seen before)

Finished w/ 12kg Windmills and Z-health

VWC Berzerker

Prep: Z, Brettzel, Pumps, Hip Flexor stretch
12kg TGU stretches and armbars

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
x50sets

Stats: 25min:08sec
Avg Hr-162
Peak Hr-177
Energy- 297cal
Hr 166 to 137 in 1min after I stopped

Finished w/ 12kg Windmills x 4/4
Brettzel, Pumps, Z

Solid effort today, at about 38sets I was pretty tired but caught a second wind and had a good song come on the old ipod and I powered through to 50sets. Really focusing on a fast, explosive hip snap when your fatigued is the key.

Prep: Z, Pumps, Bar Hangs
12kg Halos
12kg TGU stretches and armbars
Crab Walks

16kg TGU x 2/2

Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5

32kg Cleans x 5/5rep (reg cleans)

20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups

24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups

16kg Oven mitt 1h swings: 3sets x 20/20

Finished w/ Brettzel, Z

Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.

Solid Training Day

Prep: Zhealth, Pumps, FTWSQ
Bear Crawls about a min
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
16kg Goblet Squat x 5reps (prying hips out)

Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
32min:56sec-4min faster

Double Sumo DL: needed to pull something after all the squats
(2)24kg 2sets x 6reps

Gripwork:
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch- 2sets x 5/5
25lb negative plate curl x 1/1
CoC #1 holds x 1/1

Finished w/ Z, Brettzel, Hip flexor stretch, Pumps

Things felt good today, took yesterday off to let my hand heal and I was a bit sore. Did teach a kb class and moved around some. Double cleans felt great, best ever. All the practice seems to be working..go figure! Miss doing the grip work, so hope to add that a few times a week again.

Snatch Test passed!

Saturday, Nov 7th - Advanced KB class

Did lots of fun Z-health nerve glides
20kg Turkish Getup technique work- First 3 stages, lots of reps.
12kg-16kg Windmill technique work- lots of reps, also did with 2 kb one in each hand


Sunday, Nov 8th- RKC Prep Class

24kg RKC Snatch Test: 100reps in 5min - finished :30sec early PR!

Clean Technique work- All types of ladders, drills, tension, swinging cleans, deadhang cleans, cleans on the wall, cleans with partner pushing weight down- weights varied from 16kg-32kg

Press Technique work- Worked on breathing, packing, rooting, tension- 24kg used

Pull and catch: 24kg and 28kg used- lots of reps driving from the floor with no leakage in power with your hips. Used to help the clean

Renegade Row: Double 24kg used- superset w/ cleans to help with pushing the lat down.

-Tore a callous on my right hand during the snatch test, didn't even feel it till I was done. Super glue and tape fixed it (Thanks Andrea) so was able to continue on for many many cleans. Great day, lots of work helping each other in class with technique which is good experience for training clients.

Pressed..for time

Prep: Z health, Pumps Brettzel
Bear crawls 1:00min (stole these from Johns blog, I love these kinds of movement patterns and will start doing them more often)
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
Double 16kg 1set of Swings x 5, Cleans x 5

Quick circuit: Double 24kg x 3sets of
5 Deadlifts
5 Swings
5 Cleans

See Saw Press + Pull ups: Superset 3sets of
Double 20kg SeeSaw Press x 5/5reps
Tact Pull ups x 3reps

32kg Overhead Static hold: 1/1reps :30sec hold

I had a jammed packed day so hit this with no game plan really. I had a huge lunch and felt sluggish so this was all my brain put together. I also assisted in teaching part of Andrea Chang's RKC kettlebell class in Greenlake (Kettlebility) and did some of the workout there. Lot of KB work headed my way this weekend with Advanced class Saturday and RKC prep class Sunday. We are starting Sundays class with the 5min snatch test so dare I say I am excited to see what happens.

Berzerker Monday- Front Squat Tuesday

Monday, Nov 2nd
Prep: Z, Brettzel, Hip Flexor stretch
12kg stretches and armbars

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
x46sets

Finished w/ Brettzel, Z

Seemed a bit easier then last week, only 2 more sets but things felt solid. I was having a hard time getting 8reps with the 16kg and things were falling apart fast so stopped.

Tuesday, Nov 3rd
Lots of Prep: Z, Brettzel, Pumps, FTWSQ, BHR, Hipflexor stretch
12kg armbars and stretches

16kg Turkish Getup x 2/2reps (slow w/ high bridge)
16kg Goblet Squats x 5reps (prying hips out)

Double Clean&Front Squat Ladder: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps!
-1clean, 1 squat, rest, 2 clean, 2 squat, rest etc..
-finished in 36min: 52sec

12kg Windmills x 5/5

Brettzel, Pumps, Hipflexor stretch, Z to finish

This is part of our RKC prep, lots of Volume. Reps are king! I was not sure how this was going to go but I can tell my cleans really felt good esp toward the end. Will work on less rest and prolly add another set next time around. Will see how this feels tomorrow...

Halloween- Iceman Called

I hung out and did most of the first class which is also taught by Andrea Chang RKC from Kettlebility. Was a great way to start off Halloween and I ate my fill of sweets thats for sure.
Things we did included-

Hot Potato's + Press ups
Lunge Position rows + Mtn Climbers

Circuit: 4rounds of
Swings
Clam shells
Figure 8's
Overhead lockout twists
Pushups w/ one hand on kb

Finished with some really good ab work.

Advanced KB class
20kg x 100swings

Circuit: 4rounds
32kg/28kg Double Sumo DL
20kg Catch & Press
20kg/16kg Renegade Rows
16kg Kneeling Presses

Turkish Getup Circuit: did the named stage of the getup over and over for time, switching arms every 2 stations. 4rounds
16kg Post to High Pelvis
16kg Lunge to Standing
16kg Press to Elbow
16kg Hinge to Kneeling

Descending Snatch workout: 16kg used- 10mins total 1st minute is 10reps R/L in 1min, 2nd min is 9/9 R/L, 3rd is 8/8 R/L etc. Slowing your snatching as you go down resting in the lockout. Never setting bell down.