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