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.