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