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