Saturday, Apr 10th

Advanced KB Class-10am
Dbl 16kg Complex:5,4,3,2,1 reps of
Swings
Cleans
High pulls
Snatches
Front Squats

Superset:5sets of
Dbl 16kg Long Cycle Clean&Jerks x 5
24kg 2h Swings x 10

Circuit:1,2,3,4,5 ladder of
Dbl 20kg See Saw Press
Dbl 16kg Rows
24kg Goblet Squats

SLDL work using the wall
16kg TGU x 5/5 working form

Brettzel to finish

Friday, Apr 9th

Prep:Z, Pumps, Indian clubs

Drop Set Circuit:TGU was the active rest
16kg TGU x 1/1
16kg Goblet Squat x 5
32kg Swings x 20

16kg TGU x 1/1
20kg Goblet Squat x 5
28kg Swings x 30

16kg TGU x 1/1
24kg Goblet Squat x 5
24kg Swings x 40

16kg TGU x 1/1
28kg Goblet Squat x 5
20kg Swings x 50

16kg TGU x 1/1
32kg Goblet Squat x 5
16kg Swings x 60(alt swings)

Thursday, Apr 8th

Prep: Z, Barhangs
16kg TGU x 2/2
16kg Goblet Squats x 5

Circuit: 3sets of
Dbl 20kg Clean&FSQ x 6
Dbl 16kg Snatches x 8
24kg 2h Swings x 25

Wednesday, Apr 7th

Prep:Z, Pumps, Indian Clubs
12kg TGU Armbars/Stretches

16kg TGU x 2/2
Indian club work in open kneeling pos
24kg TGU x 2/2

16kg SLDL 2sets x 5/5

Dbl 24kg Clean&Press 5sets x 3
+matching pullups

Superset: 2sets of
28kg 1h Swings x 10/10
28kg 2h Swings x 20

24kg Goblet Squats x 5
Dbl 24kg DL x 10

Tuesday, Apr 6th

Prep: Z, Indian Clubs, Pumps

VWC VO2max-:15/:15
16kg 8reps x 22sets

Finished w/ Brettzel, Pumps

Monday, April 5th-3 weeks till RKC

Prep: Z, Barhangs, Pumps

Superset: 3sets of
Dbl 20kg Swings x 12
Dbl 20kg Clean&FSQ x 5

Superset: 2sets of
24kg 2h Swings x 20
24kg FSQ x 8/8

Finished w/ Brettzel, Pumps, Hipflexor stretch

Saturday, Apr 3rd

Advanced KB Class-10am
16kg used for
20 1h swings
20 Cleans
20 Snatches

Circuit: 3,4,5,5,4,3 reps of
Dbl 16kg Long cycle Clean & Jerks
Dbl 20kg Renegade Rows
Dbl 16kg Bottoms up Front Squats

Superset:
12kg Windmills x 3,3,3(each side)
40kg Swings x 5,5,10

RKC Prep Class- 4pm
RKC Snatch Test- 4:15sec(PR!)

Dbl 20kg Form Practice on:
Cleans
Press
Front Squats

Thursday, Apr 1st

Indian Clubs to warm up

VWC VO2max: :15/:15
16kg 8reps x 26sets

Brettzel to finish

Wednesday, Mar 31st

Prep: Z, Pumps
Indian Clubs
24kg TGU x 1/1

Superset: 3sets of
Single-leg DL w/ Stick x 3/3
16kg Single-leg DL x 5/5

Swing/Plank workout:
32kg 2h Swings x 25
Pushup Plank(5sec hold) x 5
28kg 2h Swings x 25
Pushup Plank(5sec hold) x 5
24kg 2h Swings x 25
Pushup Plank(5sec hold) x 5
20kg 2h Swings x 25
Pushup Plank(5sec hold) x 5

20kg Goblet Squats x 5
20kg Goblet Squat Curls x 5

Tuesday, March 30th

C&P Ladders: Heavy day(PR!)
24kg 5sets x (1,2,3,4,5)
-last 2sets of 5 I only got 4reps on the left

Quick Circuit:
28kg 1H Swings x 10/10, 5/5
28kg Goblet Squats x 3,3
16kg Snatches x 5/5, 5/5(pausing in lockout)

Double 28kg DL 2sets x 5reps

Finished w/ Brettzel and some Indian Clubs

Monday, Mar 29th-4 weeks till RKC

Indian Clubs and mobility work to warmup

VWC-VO2max: :15/:15
16kg-8reps x 24sets
-last 4sets did 9reps

Body is feeling great, recovery has been fast.

Saturday & Sunday-Mar 27th-28th

BYOB-Sunday
20kg used for-
Swings
Side step Swings
Goblet Squats
Swings + Throws
Cleans & Presses
Overhead walks
Sling shots
Tact Lunges
Juggling

Advanced KB Class- Saturday
20kg-2sets of
Swings x 5/5
Cleans x 5/5
Snatch x 5/5
Front Sqt x 5/5

20kg TGU x 5min

Superset of
16kg Snatching Lunges x 1,2,3,4,5,4,3,2,1
24kg Goblet Squats x 1,2,3,4,5,4,3,2,1

Friday, March 26th-Squats!

32kg Goblet Squats x 3reps

Circuit: DL, Dbl BU FSQ, Dbl FSQ and repeat. Long rests
32kg DL x 10,8,6,4,2,4,6,8,10
16kg Dbl Bottoms up FSQ x 4,4,4,4,4,3,3,3,4
24kg Dbl Front Squat x 3,3,3,4,3,3,2,3,2

2sets of
20kg
Swings x 5/5
Clean x 5/5
Snatch x 5/5

1set of
Dbl 16kg used
Swings x 5/5
Clean x 5/5
Snatch x 5/5

Thursday, March 25th

C&P Ladder: Medium Day + Pullups
24kg 4sets x (1,2,3,4)
Pullups 4sets x (1,2)

32kg 2h Swings 5sets x 20reps
(Indian club work between sets)

Complex: 1 rep of each then repeat 5 times each side (no rest)
Swing
Clean
Snatch
Front Squat

Finished w/ Brettzel, Z, Hipflexor stretch

Tuesday, March 23rd

Prep: Z, Pumps, Brettzel
12kg TGU Stretches/Armbars

20kg Goblet Squats x 5

Complex: Double 16kg used
3sets of
Swings x 5
Cleans x 5
Snatches x 5
Front Squats x 5

24kg Goblet Squats x 12
Dbl 16kg Snatches x 8
16kg Windmills x 3/3

Monday, March- 5 weeks till RKC

12:30pm
Half Kneeling Chops x 12/12

4:30pm
Prep: Z, Barhangs, Pumps
12kg TGU armbars/stretches

20kg TGU x 1/1 (pausing each stage)

C&P Ladder: Light Day + Matching pullups
24kg 1set x (1,2,3)
24kg 4set x (1,2)

20kg Goblet Squats x 5 (prying hips)

28kg 1H Swing 4sets x 10/10 (3:31sec)

Gripwork:
31lb Pinch block DL x 10/9
CoC#1 Holds x 1/1

Finished w/ Brettzel, Pumps, Hipflexor stretch

Sunday, March 21st

RKC Prep Class
Single leg Deadlift work 16kg/12kg used
Clean Work 24kg used

20kg Snatch workout
16sets x 5+5reps on the minute

Saturday, Mar 20th

Took some time off Thursday and Friday, did mobility, Indian clubs, and some core firing drills working on my asymmetry's

Advanced KB Class
24kg 2h Swings x 6sets :30on/:30off

Circuit: 20kg used did cleans, rows, snatches then repeat
1hang cleans x 5,4,3,2,1
Renegade Rows x 1,2,3,4,5
Snatch w/ walk x 1,2,3,4,5

20kg TGU x 10min

Superset of
24kg Goblet Squats x 5,4,3,2
Pushups x 5,10,15,10

Wednesday, Mar 17th

Prep:Z, Pumps, Bar Hangs

C&P Ladders:Heavy day
24kg 1set x (1,2,3,4,5)
24kg 3sets x (1,2,3,4)

28kg 1h Swings 3sets x 10/10 (3:05)
-working on floating the bell and really driving hard to better help my snatch with the 24kg. This little nugget was offered by Brett Jones to help with the snatch test. Try and get 5sets in 5min with a 28kg/32kg bell. Was not able to get the last set of my Heavy press day, felt tired and my form was crap so I decided to lay off the last set.

Tuesday, March 16th-6 weeks left till RKC

Took a few more days off this week to let me body relax a bit. Lots of new mobility drills and Indian club work on and off at the gym. Working on some things I learned(and need to work on)during the weekend from Brett.

KB Class-6pm
28kg,24kg,20kg used for
Lots of Swings working floating the bell
Tall Kneeling Halos
Planks
Rows
Ab work
More things but I forget..was a good workout(I do remember that)

Weekend with Brett Jones

Saturday, Mar 13th
6am
Clean&Press Ladders:Light
24kg 5sets x (1,2)

9am-Assited with HKC Cert

Sunday, Mar 14th
10am-5pm
Kettlebells from the Center Workshop

Friday, March 12th

9:00am
20kg TGU x 10min

Swing Workout:reps done with each bell, then add 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

2:00pm
Indian club Workshop with Brett Jones

Wednesday, March 10th

Prep: Z, Pumps
12kg Armbars/Stretches
16kg TGU x 1/1(pausing each stage)
16kg Goblet Squat x 5(prying)

Dbl Clean&FSQ Ladder:Clean before every FSQ
(2)20kg 5ladders x (1,2,3)

VWC VO2max: :15/:15
16kg- 8reps x 20sets

Tuesday, March 9th-7weeks left till RKC

Prep: Z, Pumps
12kg TGU Stretches/Armbars
16kg TGU x 2/2

C&P Ladder:Heavy day
24kg 5sets x (1,2,3,4) 50/50 total reps PR!

20kg Goblet Squats x 5(prying hips)

32kg 2hSwings 3sets x 20reps

Dbl 24kg DL 2sets x 10reps

Finished w/ Z, Brettzel, Pumps, Hipflexor stretch

Moved a bit over 12k lbs today, that is the most pressing I think I have ever done. Things felt good today, neck and left shoulder seem fine. Solid day

Weekend

Sunday, March 7th-RKC Prep Class
16kg TGU x 10min(pausing each stage working on form)

Clean Practice

Mastering the Clean Workout:
20kg used for
Deadlift Hip Snaps
Explosive Lunge ups
Low Pulls
Full Tension planks
Cross Cleans
Lunging Cleans
Bottoms up Cleans

Saturday, March 6th-Advanced KB Class
20kg Swings x 5min(non stop)

Man Maker complex: 1,2,3,4,5 reps of
(2)16kg used for
Burpees on kb
Renegade rows
Cleans
Front Squats
Push Press

Windmill work to finish

Thursday, March 4th

Prep: Z-health
16kg Goblet Squats x 5
12kg TGU stretches/armbars

C&P Ladders:Medium Day
24kg 3sets x (1,2,3)
24kg 2sets x (1,2)

Wednesday, March 3rd

Prep:Z, Pumps
12kg TGU stretches/armbars
16kg Goblet Squat x 5(prying hips)

VWC Berzerker: :15/:15-16kg R/L, 20kg R/L
16kg x 8reps
20kg x 7reps
-30sets

12kg windmils x 5/5
Finished w/ hipflexor, pumps, Brettzel, Z

Monday, March 1st-8 Weeks till RKC

Prep: Z, Barhangs
20kg TGU x 3/3

C&P Ladder: Light Day(matching pullups)
24kg 3sets x (1,2)
24kg 2sets x (1)

24kg 2h Swings x 100(no rest)

Finished w/ Hipflexor stretch, Z-health

Body is pretty tired, long weekend, we had our Grand Opening and taught 3 intro to KB classes back to back, then BYOB Sunday, and Free classes all this week to kick off the Grand Opening. Taking today off(Tuesday) but will be teaching class and I'm sure will get some work in.

Weekend

Satuday, Feb 27th- Advanced KB Class
Warmup:
20kg Swings x 50
20kg Cleans x 50
16kg Snatches x 50

Complex circuit: ladder of 4,5,6,5,4reps in between each set we did 10 straight leg clam shells
Double 20kg used for
Swings
Cleans
Front Squats

Mastering the clean workout by Paul Daniels RKC Team Leader:
Deadlift Hip snaps
Explosive Lunge ups
Low Pulls
Full Tension planks
Cross cleans
Lunging cleans
Bottoms up cleans

Sunday, Feb 28th-BYOB at Greenlake
20kg used
Swings
DL
Rows
Slingshots
Side step swings
Halos
Press ups
Carries, throws

Friday, Feb 26th

Prep: Z-health
12kg TGU Stretches/Armbars
16kg Goblet Squats x 5(prying hips)

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
28kg x 5,10,15,20
16kg x 5,10,15,20
24kg x 5,10,15,20
20kg x 5,10,15,20

Finished w/ Z, Pumps, Brettzel, Hipflexor stretch

Wednesday, Feb 24th

Prep: Z, Pumps
12kg TGU Stretches/armbars

C&P Ladders: Heavy Day
24kg 3sets x (1,2,3,4)
24kg 2sets x (1,2,3)
-42reps total each arm

20kg Goblet Squat x 5(prying)

2sets of:
24kg Alt Swings x 10/10
Frog Jumps x 8

Finished w/ Brettzel, Pumps, Z

-left shoulder was really pissed the next day(Thursday) did lots of Z-health nerve glides, some light armbars and just took the day off. Feeling much better today(Friday)

Tuesday, Feb 23rd

24kg TGU x 10mins

32kg 2HSwings 5sets x 20reps

Finished w/ Z, Hipflexor stretch, TGU windmill movement

-short on time today, program minimum style workout

Monday, Feb 22nd-9 weeks till RKC

Prep:Z, Pumps
12kg TGU stretches/armbars
16kg TGU x 1/1(10sec holds each stage)
16kg Goblet Squats x 5(prying)

Clean&FSQ Ladder: Dbl 20kg used
2sets x (1,2,3,4,5)
1set x (1,2,3,4)
40reps total-could have got the last set of 5 but upper back was feeling weird

VWC-VO2max: :15/:15
16kg 8reps x 20sets

Sunday, Feb 21st

10:30am
Prep:Z, Brettzel

C&P Ladder:Medium Day
24kg 2sets x(1,2,3) 3sets x (1,2)

4:00pm
-Quick Zhealth, Goblet squats to warm up

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

Dbl 24kg Sumo DL 2sets x 10reps

Finshed w/ Hipflexor stretch

Thursday, Feb 18th

9:30am
Prep:Z-health
Goblet Squats(pry) x 5

24kg RKC Snatch Test x 100reps in 4:45sec

3:00pm
Quick Circuit:45sec work/:15sec rest x 4sets(2left, 2right)
24kg Clean&FSQ (right)
24kg 1h Swing (right)
-same for left, had to bell down to a 20kg for the next round

Snatch test passed in the morning, figured I should start testing myself about the time the actual test will take place. Shoulder still a bit tender in the front and will take a few extra days off this week. Snatching and pressing don't seem to bother it much. Lots of Z health with nerve glides through out the day have been helping

Tuesday, Feb 16th-10 weeks till RKC

Prep: Z, Brettzel
12kg TGU Stretches/Armbars

C&P Ladder:Heavy Day
24kg 2sets x (1,2,3,4) 3sets x (1,2,3) 38reps

16kg Goblet Squats(prying) x 5

28kg 1h Swings 4sets x 12/12

Dbl 24kg Sumo DL x 15

Weekend

Sunday, Feb 14th- RKC Prep Class
20kg x 100swings

12kg TGU x 15min: Pausing each stage for 10sec working on form

C&P Ladders: Light Day
24kg 1set x(1,2) 4set x 1

24kg Clean Practice x lots of reps

16kg 1h Swing Practice x lots of reps

Saturday, Feb 13th- Advanced KB Class
24kg/12kg Double offset Swings
24kg/16kg holding in rack while 1hDL heavy bell

16kg TGU x 10min (pausing at each stage for 10sec)
Brettzel Work

(2)16kg Double Hanging cleans:3min (only cleaning up one bell at a time while other hangs)

Friday, Feb 12th

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

C&P Ladders:Light Day
24kg 1set x (1,2) 4set x 1 + matching pullups

16kg Goblet Squat(prying) x 5reps

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

Finished w/ Z, Pumps, Hipflexor, Brettzel, Barhangs
Workout took 20mins

Thursday, Feb 11th

Prep: Z, Pumps
12kg TGU Stretches/Armbars
16kg TGU x 2/2
16kg Goblet Squat w/Bootstrapper x 5reps

20kg Sprint Snatching x 60(10/10 x 3)

Dbl 24kg Clean&FSQ 5sets x 3

Finished w/ Z, Brettzel, Pumps

Shoulder felt pretty good on the snatching, did not use the 24kg to give it a bit of a break this week.

Wednesday Feb, 10th

12:00pm
12kg TGU Stretches/Armbars
Brettzel
20kg TGU x 10min

3:30pm
Prep:Z, Bar Hangs, Pumps
16kg Windmills x 3/3

C&P Ladder:Medium Day
24kg 1set x (1,2,3) 4sets x (1,2) + matching tact pullups

16kg Goblet Squats x 5 (prying hips)

Dbl 24kg Swings + Jump Rope: 5sets
(2)24kg Swings x 12
1min of Jump rope (active rest)

Dbl 24kg Sumo DL x 12

Finished w/ Brettzel, Pumps, Z, Hipflexor stretch

-Shoulder/neck feeling better but not 100% yet

Monday, Feb 8th

On Sunday my neck got super tight and has moved to my left shoulder(or vice/versa) I did still manage to get my pressing in and teach class. Things went ok but still bugging me today(Tuesday). Went to see my Chiropractor and he did some ART type work on my shoulder and it is feeling much better. Doing lots of Z-health and stretching today, hope to be ready to kill it tomorrow. Here is Mondays workout.

Prep:Z, Pumps
12kg TGU Armbars/Stretches

Clean&Press Ladder: Heavy Day
24kg 1set x(1,2,3,4) 4sets x(1,2,3)

32kg 2hSwings 4sets x 20reps (20sec rest)

Taught Class at Anytime Fitness and worked up a sweat

Saturday, Feb 6th

Advanced KB Class
Warmup: 16kg used (25each arm)
50swings
50cleans
50snatches

20kg TGU x 10min

Double kb complex:(2)16kg used, 1,2,3,3,2,1reps
Swings
Cleans
High pulls
Snatchs
Front Squats
Push ups

KB Bear Crawls w/ Pushups: Across studio
Double 24kg used

16kg Dbl Clean&Jerk Practice

Friday, Feb 5th

Prep:Z, Pumps
12kg Stretches/armbars
16kg TGU x 2/2
Pups x 20
Goblet Squats x 5 (prying)

Dbl Clean&FSQ Ladder:
(2)20kg 3sets x 2(1,2) 4(1,2,3,4) 39reps

1hSwings/Burpees: 3sets (20sec rest)
24kg 1h Swings x 10/10
Burpees x 10

Finished w/ Brettzel, Pumps, Hipflexor

Wednesday, Feb 3rd

12:30pm
12kg TGU stretches/armbars
24kg TGU x 10min

3:30pm
Prep:Z, Pumps

Clean&Press Ladder:Meduim day
24kg 5sets x (1,2) matching pullups

16kg Goblet Squats w/bootstrapper x 5
20kg Sprint Snatching x 40 (10/10 x 2)

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
28kg x 5, 10, 15, 20
16kg x 5, 10, 15, 20
24kg x 5, 10, 15, 20
20kg x 5, 10, 15, 20

Finished w/ 12kg Windmills x 3/3
Brettzel, Pumps, Hipflexor Stretch

Moved up the weight on the Swing workout, was not able to get the last set of 25reps, grip was gassing out.

Tuesday, Feb 2nd

Prep: Z, Pumps
12kg TGU armbars/stretches
Pups x 20
16kg TGU x 2/2
24kg TGU x 1/1

Clean&Press Ladder:Light day
24kg 5sets x 1/1 +1 Pullup

16kg Goblet Squats x 5 (prying hips)

Dbl Clean&FSQ + 1HSwings: 3sets
(2)20kg x 5/5
28kg 1hSwings x 10/10

Dbl 24kg DL x 20
Pushups x 20

Sunday, Jan 31st

10am- BYOB at Greenlake
20kg used
Swings
Pull/Catch/Squats
Goblet Squats
Heart Beats
Racked Walks
Farmers Walks
Pushups
Halos
Hot Potatoes
Press ups

12pm-RKC Prep Class
Mobility work-armbars, prying hips

Sprint Snatching work: Start with heavier bell, then move to your snatch bell
4sets
28kg Snatch x 1-3reps
24kg Snatch x 10/10, 10/10
-this was brutal, took my time, need to work on hinging a bit more when I get tired.

Finishing the week

Friday, Jan 29th
Prep: Z, Pumps
12k TGU stretches/armbars

24kg TGU x 10min
20kg Sprint Snatches x 40reps (10/10 x2)

Dbl Clean&FSQ Ladder:
(2)16kg 1set 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)

Dbl 24kg DL x 12reps

-Low back was giving me issues with the squats so I stopped short and saved it for another day.

Saturday, Jan 30th
Prep: Z, Brettzel, Pumps
12kg TGU stretches/armbars

Clean&Press Ladder:Heavy day
25kg 5sets x (1,2,3) 30reps each arm

Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 5, 10, 15, 20, 25
12kg x 5, 10, 15, 20, 25
20kg x 5, 10, 15, 20, 25
16kg x 5, 10, 15, 20, 25

Finished w/ Hipflexor, Pumps and Z

Did this whole workout in under 30min, low back feels great. Long day tomorrow of BYOB at Greenlake, RKC prep class, and assisting in teaching HKC prep class.

Thursday, Jan 28th

Been super busy, and has been hard to keep up with blogging. Low back has been tight since I assaulted my body on Tuesday.

Prep:Z, Pumps, Bar Hangs
12kg Stretches/Armbars
16kg Goblet Squat/Bootstrappers x 5reps
16kg TGU x 2/2

Clean&Press Ladders: Medium Day
24kg 5sets x (1,2) + matching Pull ups

24kg Goblet Squat x 10
Dbl 24kg DL x 12

Tuesday, Jan 26th

12:00pm workout w/ Shannon
Pups x 20reps
20kg TGU x 10min
24kg Sprint Snatching x 40reps (5/5 x 4)

VWC VO2max 16kg 20sets x 8reps (15:15)

Clean&Press Ladder: Light day
24kg 5sets x (1) +1 pull up

2sets of
32kg Swings x 12
Ropes

2pm- Unloaded 20,000lbs of kettlebells at Kettlebility Studio
Zar Horton RKC Team leader and JJ Blea RKC II from Firebellz in New Mexico came and helped out. Was great to meet them both, glad they were here to help and Zar ran class that night. Was a smoker, spent all day training!

6pm KB Class taught by Zar
Highlights- 20kg and 24kg used in all kinds of circuits/ladders
Lots of swings, 1h, 2h, alt
Pull/catch
Pull/catch/squat/press
Cleans&Press
Snatches + Mtn Climbers
Clean&Squat + Press + Burpees
Ab work with some skull crushers(triceps were super sore for days)

Sunday, Jan 24th

Prep: Z, Brettzel, Pumps, Hipflexor stretch
Pups(Dan John Pushup planks) x 20reps
12kg TGU Stretches/Armbars
16kg TGU x 2/2
24kg TGU x 2/2

Clean&Press Ladder: Heavy day
24kg 4sets x (1,2,3) 24reps

16kg Goblet Squat/Bootstrapper x 5

Superset: 3sets of
Dbl 24kg Swings x 10reps
Frog Jumps x 10reps

Gripwork:
CoC#1 Holds x 1/1
31lb Pinch Block DL 2sets x 5/5
25lb Plate curl x 1right, 1left(assisted)

Saturday, Jan 23th-Advanced kb class
20kg Swings x 100reps
24kg Deadhang Cleans Practice

Circuit #1:
24kg Cleans x 5,4,3,2,1 reps
Cobra Burpee's done on KB x 5,4,3,2,1 reps
24kg Swings x 20, 18, 16, 14, 12 reps

Circuit #2: ladders of many reps, forgot how many
20kg Cowboy DL
20kg Pull/Catch/Press

16kg Windmill practice w/ Goblet Squats inbetween
Brettzel to finish

Friday, Jan 22nd
Was a off day, but did assist in teaching our basic kb class and moved some weight around
28kg DL an one hand DL
28kg Swings
28kg Rows
Some Halo's, Pushups and Pushup Plank holds

The Saga Continues

Thursday, Jan 21st
Prep: Pumps, Z-health
12kg TGU stretches/armbars
16kg TGU x 2/2 (pausing each step)

24kg Snatches x 10/10, 9/9 (done at snatch test pace)

Double Clean&FSQ Ladder: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
31min:30sec-(took my time)

Finished w/Z, Hipflexor stretch, Brettzel, Pumps

Wednesday, Jan 20th
16kg TGU x 2/2

Clean&Press Ladder: Medium Day
24kg 4sets x(1,2) + 2pullups

Sandbag DL + Ropes:Sandbag is 80lbs
DL x 6reps
Crossovers x 20reps
DL x 6reps
Circles x 20reps
DL x 6reps
Woodchops x 20reps

Been a bit sore but things feel good. Lots of upper body work lately. Starting the ETK Right of passage slowly and working on pressing ladders up to the April RKC. Will be doing some 24kg snatching before most workouts at the same pace it takes to pass the snatch test. Will start doing some workouts in the morning to mix it up and get my mind/body in gear to be more prepared for the RKC.

Monday-Tuesday

Tuesday, Jan 19th
Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 5, 10, 15, 20, 25
12kg x 5, 10, 15, 20, 25
20kg x 5, 10, 15, 20, 25
16kg x 5, 10, 15, 20, 25

Ropes: 20-30sec of work/rest waiting for parnter
Dbl Waves(underhand)
Dbl Waves(overhand)
Alt Waves(UH)
Alt Waves(OH)

Monday, Jan 18th
Prep: Z Health
12kg TGU stretches/armbars
16kg TGU x 2/2 (pausing each stage)
16kg Goblet Squats x 5 (prying hips out)

Clean&Press ladder: Light day
24kg 4sets x 1/1 + 1 pull-up

24kg 2hSwings 3sets x 20reps
Various Pushup Plank work
16kg Windmills x 5/5

Finished w/ Brettzel, Pumps

RKC Snatch test passed again

Sunday, Jan 17th- RKC Prep Class
RKC Snatch Test:
24kg x 100reps in 4:30sec

Clean&Press Ladders
24kg 3sets x (1,2,3) 18reps

Passed the snatch test for the 2nd time, paced myself much better. Started slower and finished a bit stronger. Still tore my left hand just a bit but its not bad. We talked program design for the next few months leading up to the RKC.

Saturday, Jan 16th- Advanced KB Class
20kg Swings x 100reps

16kg Cleaning lunges x 5,4,3,2,1 reps (each side)

Goblet Squat/Swing workout:
32kg Swings x 10
20kg Gob Squat x 10
32kg Swings x 10
20kg Gob Squat x 9
32kg Swings x 10
20kg Gob Squat x 8...etc all the way to 1rep

Thursday Ladders

Prepwork: Z, Pumps, Bar Hangs

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

16kg Goblet Squats/Bootstrapper x 5reps

Double Clean&Front Squat Ladder: Clean before every Front Sqt
(2)24kg 3sets x (1,2,3) 18reps

16kg Windmills x 5/5

Finished w/ Hipflexor stretch, Z, Pumps

More Training

Wednesday, Jan 13th
24kg TGU x 3/3reps

Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 10, 15, 20, 25
12kg x 10, 15, 20, 25
20kg x 10, 15, 20, 25
16kg x 10, 15, 20, 25

Overhead Static Holds 32kg x 1/1 :40sec

Finished w/ Bar hangs, Z, Hipflexor Stretch

Tuesday, Jan 12th
Prepwork: Z, Pumps
16kg TGU Stretches/Armbars

16kg TGU x 2/2

VWC Berzerker: :15/:15-16kg R/L, 20kg R/L etc
16kg x 8reps
20kg x 7reps
x32sets

Finshed w/ Brettzel, Pumps, Z, Pumps, Hipflexor Stretch

Business is really picking up for me, been training more and more clients and teaching classes. Doing my best to stay on top of my training and still get in the mobility work needed to maintain my body. Overall I feel great. Going to work on pushing a bit harder, heavier for the next 3 months.

Weekend Training

Saturday, Jan 9th-KB Class
20kg Swings x 100

Circuit: 3 sets (swings tossed in while waiting on pullup bar)
24kg Clean&Press x 3,2,1 (each arm)
24kg Goblet Squats x 3
Tact Pull ups x 3

Swing workout: moved down the weights in order, so 10reps first, 15reps next etc
24kg x 10, 15, 20, 25
12kg x 10, 15, 20, 25
20kg x 10, 15, 20, 25
16kg x 10, 15, 20, 25

Friday, Jan 8th
16kg TGU x 2/2
24kg TGU x 2/2

Double Clean&FSQ:Clean before every Squat, bout 30sec rest
(2)24kg 5sets x 3reps

Military Press:
24kg x 5/5, 5/5, 5/4

32kg 2hSwings 3 sets x 20reps

Fun class on Saturday in our new space, the swing workout is a grip smoker! Pressing feeling really good and strong. Fridays workout took maybe 30mins was in a hurry.

Trying to stay caught up

Wednesday, Jan 6th
Prep: Z, Pumps

VO2max :15/:15
16kg 8reps x 20sets

Brutal KB, Ropes, Jumps: Done with a partner, move when reps are done. No rest
24kg KB swings x 20
Double waves(overhand)
Frog Jumps x 20
Alt Waves(overhand)

24kg KB Swings x 15
Woodchops
Frog Jumps x 15
Double Waves(underhand)

24kg Swings x 10
Alt Waves(underhand)
Frog jumps x 10
Woodchops

Tuesday, Jan 5th-KB class at new location so nice!
24kg and 20kg used
Swings
Suitcase DL
Pull-Catch-Press
Box steps w/ high knee to step back tact lunge
Rows
Planks
TGU first pos static holds
Mobility and Ab work

Been busy lately, training clients, setting up our new location. Been hard to keep up with workouts and updating the blog. My Sinus infection is pretty much gone and feeling good. It is time to get down to business for the April RKC. Body feels good, I am enjoying the journey.

New Years, Sinus Infection, and some Training

First day back after multiple days off do to being sick all weekend. Still not 100% but workout went well.

Monday, Jan 4th 2010
Prep: Lots of Z-health, Pumps
12kg Windmills x 5/5

Supersets: 5sets of each. Short rest
1a)Double 24kg DL x 8reps
2a)Pushups x 8reps

1b)24kg Goblet Squats x 5reps
2b)24kg 1h Rows x 5/5reps

Frog jumps x 20reps

Thursday, Dec 31st
12kg Windmills x 6/6reps

Circuit: 4sets (:45sec work, :15sec rest)
32kg DL
24kg Clean&Front Squat (switched arms each set)
Double 16kg See-Saw Press

Wednesday, Dec 30th
Prep:Z, Pumps
16kg Halos x 8/8
16kg Armbar + TGU + Windmill x 2/2
16kg Goblet Squat x 5 (prying hips out)

Double Clean&FSQ + Pull ups Ladder: matched pullups w/ squats
(2)20kg 3sets x (1,2,3) + Pull ups

Circuit: 3sets, (30sec rest)
24kg 1h Swings x 10/10reps
Burpee's x 10reps
16kg Figure 8 holds x 10/10reps