Busy..but still training

Tuesday, Dec 29th
Clean&Press Ladders:
24kg 5sets x (1,2,3) 30reps

Double Kb Swings: 5mins
(2)16kg 4sets x 20reps

Sunday, Dec 27th
RKC Prep Class
Worked on all 6 lifts, mostly double work. Corrected each other, and applied and practiced technique. Used double 20kg for most everything.
Turkish Getup
Double Swings
Double Cleans
Double Cleans&Presses
Snatches
Double Front Squats

Saturday, Dec 26th
16kg TGU x 2/2

VWC VO2max: :15on :15off
16kg 8reps x 40sets

2sets of
24kg Goblet Squats x 5reps
Double 24kg DL x 8reps

Been a busy holiday, not getting as many training days as I would like but can't complain. Love spending time with friends and family. Been eating tons, mostly good (some not so good). Bicep seems to be fine lately. Looking forward to a new year and hitting it hard till the April RKC!

Holiday week

Monday, Dec 21st
Prep: Z, Pumps, Hipflexor Stretch

Double Clean&FSQ&Press: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 2sets of 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
1set of 2(1,2) 4(1,2,3,4) 6(1,2,3,4...) 35mins

Taught Monday KB class- did workout with class

First time adding in presses, was a nice change but harder to maintain solid form. Stopped short cause my reps were getting sloppy. Look forward to next time.

Wednesday, Dec 23rd
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 for 1,2,3,4,5,6,7
12kg used for 8,9,10

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

12kg and 16kg Windmills to finish

Did this with future RKC Shannon O'neil at her studio in Queen Anne. Really dislike this workout, left bicep was not to happy after all this but it seems to be getting better. My left shoulder/neck seem to be giving me some sort of issue now. Been trying to Z it out all day with no luck. Some discomfort when my left arm is in lockout...

Past few days

Friday, Dec 18th
20kg Turkish Get-ups x 10min

Brutal Swings and Ropes: done with partner, when swings are done partners switch. no rest
24kg 2h swings x 20reps
Double waves(underhand)
24kg 2h swings x 20reps
Alt Waves(underhand)
24kg 2h swings x 20reps
Double waves(overhand)
24kg 2h swings x 20reps
Alt Waves(overhand)

-ropes done as quick and fast as possible...smoker!

Saturday, Dec 19th Advanced KB class
20kg 2h Swings x 40reps
16kg Vo2max 8reps x 10mins (15:15)

Bear crawls w/20kg Right/Left + 5pushups x 2sets

Deadlift/Swing workout:
32kg DL x 20reps
24kg 2h Swings x 20reps
32kg 1h DL x 10/10reps
20kg 1h Swings x 10/10reps
32kg Alt DL x 20reps
20kg Alt Swings x 20reps
32kg 2h swings x 20reps to finish!

Double 16kg circuit: 5,4,3,2,1 reps of
Swings
Highpulls
Cleans
See Saw press
Rows

2sets of
16kg Clam shells x 10
16kg Russian twists x 10

Thursday, Dec 17th

Quick prep: Z, Pumps, Bar hangs

16kg Windmills x 3/3reps

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 30sets

16kg Windmills x 3/3reps

Finished w/ Brettzel, Hip flexor, Z

Left Bicep is still bugging me on snatching, holding the bell on the descent is what aggravates it. I focused on making sure my left lat was engaged and tight the whole time. I stopped at 30sets before it got to bad, but pretty frustrating. Feels fine now, too be continued...

Tuesday, Dec 15th

Lots of Prep(sore): Pumps, Z, Bar Hangs, Brettzel
16kg TGU stretches/armbars
16kg Halos x 8/8reps

16kg TGU x 2/2
24kg TGU x 2/2

See Saw Press + Pull-ups: 6sets
(2)24kg x 3/3 + 2 Pull-ups

Gripwork:
31lb Pinch block drop&catch x 10/10reps
31lb Pinch block DL x 8/8reps
CoC#1 holds x 1/1reps

Finished w/ Brettzel, Z, Bar hangs

Full speed ahead!

Last week was mostly a back off week for me, was feeling a bit tired and not looking forward to working out which for me is a good sign I should take a step back. I also have been nursing a left bicep issue that seems to flare up on heavy cleans, snatches etc.

Saturday, Dec 12th
Pavel's Relax into stretch & Abs the Russian way workshop in Sacramento. This was about 6 hours long, and was awesome. Hard to explain how well of a instructor Pavel is, but great times had by everyone. I'd say there was around 40 people, and about 6-8 RKC's. Learned tons for me and my clients.

Monday, Dec 14th
Prep: Pumps, Z
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
22min:- 6min faster(PR!)

2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps

-Taught Monday KB class at Anytime Fitness in Fremont. Did most the workout there also with the class.

Destroyed my old time on this, felt fresh and strong. As hard as it is to take time off from training this was a sure sign I needed some rest. My brother on the other hand did this workout with me(never done it before) and got caught up in this pace. We both were hurting afterwards

Off to Cali for Stretching and Ab workshop by Pavel

Been taking this week off but did some work on Wed and Thurs which included

16kg TGU to Windmills

24kg TGU

24kg Snatching

Double 24kg DL

24kg Goblet squats

32kg Swings

12kg Snatching lunges

32kg Overhead static holds

Thursday KB class- I taught the class and worked out

Heading to Sacramento to spend the day with Pavel who is teaching his Relax into Stretch and Bullet Proof abs workshop. Me and my brother heading down today for a little mini vacation and some fun.

RKC Prep Class 12/6/09

11:00am
Snatch workout: Decending ladder, with set amout of reps in each minute per arm, resting in lockout as you climb down the ladder. (never set bell down)
20kg x 14, 12, 10, 8, 6, 4, 2reps

Double Cleans Practice:
(2) 20kg x lots of reps

One hand pull and catch work.
12kg&16kg x Tons of reps

2:00pm-at home
24kg TGU x 5/5reps
24kg Goblet Squat x 5reps
32kg 2h Swings x 20reps

Short class, my cleans feel rock solid. Hurt my left bicep some how during all this, had a massage later in the day that helped. She told me my left side in general is pretty worn out and suggested I take a few days off. Things feel pretty good today, just some mild soreness. Off day today (Monday) and plan to take tomorrow off. Will work on Z-health Iphase and stretching.

Kettlebell Class

20kg 2hSwings x 100

Circuit: 45sec work 15sec rest x 4rounds
16kg box steps to high knee to Lunge
16kg Renegade rows
32kg swings
20kg Clean and Press

5sets of
20kg Goblet Squats x 5reps
20kg Windmills x 5/5reps

Thursday, Dec 3rd

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 for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 34min

Did this with another trainer at her studio in Queen Anne (thanks Shannon!) we are both headed to the April RKC. Body was a bit tired going into the workout and yet again I decided to bell down and keep good form. Shannon used a 16kg the entire workout...solid!

Brrrrzerker

Prep: Z, Pumps, Bar Hangs
12kg TGU armbars/stretches
Ballet Heel Raises x 10
16kg Halos x 8/8

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

12kg Windmills x 5/5

Finished w/ Z, Brettzel, Pumps

Getting cold outside, but lots of sunshine. This is my favorite weather to workout in. Been a bit sore since Monday and plan on doing the High Volume Swing ladder tomorrow, plus another jammed pack kettlebell weekend. So I told myself I'll try and get 40sets and that's it. Good thing, cause that was all I really had in me.

Tuesday, Dec 1st

Prepwork: Z, Pumps, Bar hangs
12kg stretches/armbars

16kg TGU x 2/2reps
16kg Halo's x 8/8reps

Stacked Press + Pullups: 20kg/8kg(62lb) + Tact pullups
10sets x 1/1reps +2 pullups

Circuit: 3rounds of
24kg 1h swings right x 10
24kg Cleans right x 5
24kg 1h swings left x 10
24kg Cleans left x 5
Pushups x 10

Rope work: 4mins non stop (resting only to switch grip or change exercises) this was brutal!
Double Waves (overhand/underhand grip)
Crossovers
Woodchops
Alternating waves (overhand/underhand grip)

Finished w/ Z, brettzel, bar hangs