Kettlebells and Beyond

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2011-10-10T23:22:00.000-07:00

Saturday, Apr 10th

2010-04-13T13:48:00.000-07:00

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

2010-04-13T13:43:00.000-07:00

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

2010-04-13T13:40:00.000-07:00

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

2010-04-13T13:34:00.000-07:00

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

2010-04-13T13:33:00.000-07:00

Prep: Z, Indian Clubs, Pumps

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

Finished w/ Brettzel, Pumps

Monday, April 5th-3 weeks till RKC

2010-04-13T13:29:00.000-07:00

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

2010-04-07T13:40:00.000-07:00

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

2010-04-07T13:38:00.000-07:00

Indian Clubs to warm up

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

Brettzel to finish

Wednesday, Mar 31st

2010-04-07T13:32:00.000-07:00

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

2010-04-02T10:19:00.000-07:00

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

2010-04-02T10:16:00.000-07:00

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

2010-04-02T09:58:00.000-07:00

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!

2010-03-29T20:53:00.000-07:00

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

2010-03-29T20:47:00.000-07:00

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

2010-03-29T20:43:00.000-07:00

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

2010-03-29T20:36:00.000-07:00

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

2010-03-29T20:28:00.000-07:00

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

2010-03-20T19:17:00.001-07:00

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

2010-03-20T19:12:00.000-07:00

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

2010-03-20T19:05:00.000-07:00

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

2010-03-20T19:00:00.000-07:00

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

2010-03-18T10:06:00.000-07:00

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

2010-03-18T10:01:00.000-07:00

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

2010-03-09T17:30:00.000-08:00

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

2010-03-09T17:21:00.000-08:00

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

2010-03-09T17:18:00.000-08:00

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

2010-03-09T17:10:00.000-08:00

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

2010-03-02T16:24:00.000-08:00

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

2010-03-02T16:13:00.000-08:00

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

2010-03-02T16:07:00.000-08:00

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

2010-02-26T09:31:00.001-08:00

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

2010-02-26T09:27:00.000-08:00

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

2010-02-26T09:21:00.000-08:00

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

2010-02-21T20:01:00.000-08:00

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

2010-02-21T19:50:00.000-08:00

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

2010-02-21T19:45:00.000-08:00

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

2010-02-17T16:45:00.000-08:00

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

2010-02-17T16:40:00.000-08:00

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

2010-02-12T15:29:00.000-08:00

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

2010-02-12T15:21:00.000-08:00

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

2010-02-09T21:14:00.000-08:00

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

2010-02-07T20:43:00.000-08:00

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

2010-02-07T20:37:00.000-08:00

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

2010-02-07T20:26:00.000-08:00

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

2010-02-07T20:18:00.000-08:00

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

2010-02-05T16:11:00.000-08:00

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

2010-01-30T22:17:00.000-08:00

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

2010-01-29T14:35:00.000-08:00

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

2010-01-29T14:12:00.000-08:00

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

2010-01-29T14:06:00.000-08:00

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)

2010-01-24T10:04:00.000-08:00

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

2010-01-22T15:13:00.000-08:00

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

2010-01-20T15:19:00.000-08:00

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

2010-01-17T21:56:00.000-08:00

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

2010-01-15T15:43:00.000-08:00

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

2010-01-14T11:18:00.000-08:00

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

2010-01-10T21:18:00.000-08:00

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

2010-01-07T20:58:00.000-08:00

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

2010-01-04T20:35:00.000-08:00

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

Busy..but still training

2009-12-29T21:13:00.000-08:00

Tuesday, Dec 29th
Clean&Press Ladders:
24kg 5sets x (1,2,3) 30reps

Double Kb Swings: 5mins
(2)16kg 4sets x 20reps

Sunday, Dec 27th
RKC Prep Class
Worked on all 6 lifts, mostly double work. Corrected each other, and applied and practiced technique. Used double 20kg for most everything.
Turkish Getup
Double Swings
Double Cleans
Double Cleans&Presses
Snatches
Double Front Squats

Saturday, Dec 26th
16kg TGU x 2/2

VWC VO2max: :15on :15off
16kg 8reps x 40sets

2sets of
24kg Goblet Squats x 5reps
Double 24kg DL x 8reps

Been a busy holiday, not getting as many training days as I would like but can't complain. Love spending time with friends and family. Been eating tons, mostly good (some not so good). Bicep seems to be fine lately. Looking forward to a new year and hitting it hard till the April RKC!

Holiday week

2009-12-23T23:02:00.000-08:00

Monday, Dec 21st
Prep: Z, Pumps, Hipflexor Stretch

Double Clean&FSQ&Press: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 2sets of 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
1set of 2(1,2) 4(1,2,3,4) 6(1,2,3,4...) 35mins

Taught Monday KB class- did workout with class

First time adding in presses, was a nice change but harder to maintain solid form. Stopped short cause my reps were getting sloppy. Look forward to next time.

Wednesday, Dec 23rd
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10

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

12kg and 16kg Windmills to finish

Did this with future RKC Shannon O'neil at her studio in Queen Anne. Really dislike this workout, left bicep was not to happy after all this but it seems to be getting better. My left shoulder/neck seem to be giving me some sort of issue now. Been trying to Z it out all day with no luck. Some discomfort when my left arm is in lockout...

Past few days

2009-12-20T21:00:00.000-08:00

Friday, Dec 18th
20kg Turkish Get-ups x 10min

Brutal Swings and Ropes: done with partner, when swings are done partners switch. no rest
24kg 2h swings x 20reps
Double waves(underhand)
24kg 2h swings x 20reps
Alt Waves(underhand)
24kg 2h swings x 20reps
Double waves(overhand)
24kg 2h swings x 20reps
Alt Waves(overhand)

-ropes done as quick and fast as possible...smoker!

Saturday, Dec 19th Advanced KB class
20kg 2h Swings x 40reps
16kg Vo2max 8reps x 10mins (15:15)

Bear crawls w/20kg Right/Left + 5pushups x 2sets

Deadlift/Swing workout:
32kg DL x 20reps
24kg 2h Swings x 20reps
32kg 1h DL x 10/10reps
20kg 1h Swings x 10/10reps
32kg Alt DL x 20reps
20kg Alt Swings x 20reps
32kg 2h swings x 20reps to finish!

Double 16kg circuit: 5,4,3,2,1 reps of
Swings
Highpulls
Cleans
See Saw press
Rows

2sets of
16kg Clam shells x 10
16kg Russian twists x 10

Thursday, Dec 17th

2009-12-17T22:55:00.000-08:00

Quick prep: Z, Pumps, Bar hangs

16kg Windmills x 3/3reps

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 30sets

16kg Windmills x 3/3reps

Finished w/ Brettzel, Hip flexor, Z

Left Bicep is still bugging me on snatching, holding the bell on the descent is what aggravates it. I focused on making sure my left lat was engaged and tight the whole time. I stopped at 30sets before it got to bad, but pretty frustrating. Feels fine now, too be continued...

Tuesday, Dec 15th

2009-12-15T21:53:00.000-08:00

Lots of Prep(sore): Pumps, Z, Bar Hangs, Brettzel
16kg TGU stretches/armbars
16kg Halos x 8/8reps

16kg TGU x 2/2
24kg TGU x 2/2

See Saw Press + Pull-ups: 6sets
(2)24kg x 3/3 + 2 Pull-ups

Gripwork:
31lb Pinch block drop&catch x 10/10reps
31lb Pinch block DL x 8/8reps
CoC#1 holds x 1/1reps

Finished w/ Brettzel, Z, Bar hangs

Full speed ahead!

2009-12-15T21:26:00.000-08:00

Last week was mostly a back off week for me, was feeling a bit tired and not looking forward to working out which for me is a good sign I should take a step back. I also have been nursing a left bicep issue that seems to flare up on heavy cleans, snatches etc.

Saturday, Dec 12th
Pavel's Relax into stretch & Abs the Russian way workshop in Sacramento. This was about 6 hours long, and was awesome. Hard to explain how well of a instructor Pavel is, but great times had by everyone. I'd say there was around 40 people, and about 6-8 RKC's. Learned tons for me and my clients.

Monday, Dec 14th
Prep: Pumps, Z
16kg Goblet squats x 5 (prying hips out)

Double Clean&FSQ Ladder: True 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
22min:- 6min faster(PR!)

2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps

-Taught Monday KB class at Anytime Fitness in Fremont. Did most the workout there also with the class.

Destroyed my old time on this, felt fresh and strong. As hard as it is to take time off from training this was a sure sign I needed some rest. My brother on the other hand did this workout with me(never done it before) and got caught up in this pace. We both were hurting afterwards

Off to Cali for Stretching and Ab workshop by Pavel

2009-12-11T07:36:00.000-08:00

Been taking this week off but did some work on Wed and Thurs which included

16kg TGU to Windmills

24kg TGU

24kg Snatching

Double 24kg DL

24kg Goblet squats

32kg Swings

12kg Snatching lunges

32kg Overhead static holds

Thursday KB class- I taught the class and worked out

Heading to Sacramento to spend the day with Pavel who is teaching his Relax into Stretch and Bullet Proof abs workshop. Me and my brother heading down today for a little mini vacation and some fun.

RKC Prep Class 12/6/09

2009-12-07T12:16:00.000-08:00

11:00am
Snatch workout: Decending ladder, with set amout of reps in each minute per arm, resting in lockout as you climb down the ladder. (never set bell down)
20kg x 14, 12, 10, 8, 6, 4, 2reps

Double Cleans Practice:
(2) 20kg x lots of reps

One hand pull and catch work.
12kg&16kg x Tons of reps

2:00pm-at home
24kg TGU x 5/5reps
24kg Goblet Squat x 5reps
32kg 2h Swings x 20reps

Short class, my cleans feel rock solid. Hurt my left bicep some how during all this, had a massage later in the day that helped. She told me my left side in general is pretty worn out and suggested I take a few days off. Things feel pretty good today, just some mild soreness. Off day today (Monday) and plan to take tomorrow off. Will work on Z-health Iphase and stretching.

Kettlebell Class

2009-12-05T20:53:00.001-08:00

20kg 2hSwings x 100

Circuit: 45sec work 15sec rest x 4rounds
16kg box steps to high knee to Lunge
16kg Renegade rows
32kg swings
20kg Clean and Press

5sets of
20kg Goblet Squats x 5reps
20kg Windmills x 5/5reps

Thursday, Dec 3rd

2009-12-04T23:31:00.000-08:00

High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 34min

Did this with another trainer at her studio in Queen Anne (thanks Shannon!) we are both headed to the April RKC. Body was a bit tired going into the workout and yet again I decided to bell down and keep good form. Shannon used a 16kg the entire workout...solid!

Brrrrzerker

2009-12-02T22:58:00.000-08:00

Prep: Z, Pumps, Bar Hangs
12kg TGU armbars/stretches
Ballet Heel Raises x 10
16kg Halos x 8/8

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets

12kg Windmills x 5/5

Finished w/ Z, Brettzel, Pumps

Getting cold outside, but lots of sunshine. This is my favorite weather to workout in. Been a bit sore since Monday and plan on doing the High Volume Swing ladder tomorrow, plus another jammed pack kettlebell weekend. So I told myself I'll try and get 40sets and that's it. Good thing, cause that was all I really had in me.

Tuesday, Dec 1st

2009-12-01T22:08:00.000-08:00

Prepwork: Z, Pumps, Bar hangs
12kg stretches/armbars

16kg TGU x 2/2reps
16kg Halo's x 8/8reps

Stacked Press + Pullups: 20kg/8kg(62lb) + Tact pullups
10sets x 1/1reps +2 pullups

Circuit: 3rounds of
24kg 1h swings right x 10
24kg Cleans right x 5
24kg 1h swings left x 10
24kg Cleans left x 5
Pushups x 10

Rope work: 4mins non stop (resting only to switch grip or change exercises) this was brutal!
Double Waves (overhand/underhand grip)
Crossovers
Woodchops
Alternating waves (overhand/underhand grip)

Finished w/ Z, brettzel, bar hangs

2009-11-29T21:31:00.000-08:00

Prepwork:Z, Brettzel, Pumps, Hip flexor stretch
12kg TGU stretches/armbars
16kg TGU x 2/2
16kg Goblet Squats x 5 (prying hips out)

Double Clean&FSQ Ladder: True 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
28min:17sec- 2min faster

Circuit: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8/8reps
Frog Jumps x 10reps

Gripwork:
31lb Pinch block DL 2sets x 8/8reps
24kg BU clean holds x 1/1
CoC#1 holds x 1/1

Finished w/ Brettzel, Bar Hangs, Pumps, Z

Struggled to get motivated today but once I got started things went really well. Diet has been way off this last week. Starting the week off with a good training session and dinner tonight should let me hit it hard tomorrow(I hope). Let the good times roll!

Pre and Post Turkey Day Training

2009-11-27T21:40:00.000-08:00

Friday, Nov 27th
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x56sets (PR!)

Finished w/ 12kg Windmills
Brettzel, Z, Pumps

Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves

Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans

Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10

Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.

Quick Training

2009-11-24T22:50:00.000-08:00

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

16kg TGU 2/2(done very slow pausing each stage)

Deadlift:
135 x 5
185 x 5
205 x 5
185 x 5

Circuit: 3 rounds (no rest)
32kg Cleans 5/5reps
Push ups x 5
Burpee's x 10

32kg Overhead Static Holds :35sec x 1/1

Finished w/ Z, Brettzel, Pumps

Short on time today, been staring at my barbell for awhile now and deadlifting sounded fun. Been awhile felt good. Busy week, heading to the family's house in Tacoma tomorrow.

Hardstyle Weekend + Monday

2009-11-23T21:23:00.000-08:00

Monday Nov 23rd
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.

Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...

RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders

24kg Clean&Press Practice
20kg Snatch Practice

Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU

Lots of Reps, and technique work for cleans, presses and snatches. Solid day!

Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase

Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)

28kg TGU on both sides, took turns spotting each other with heavy weight

Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise

Late Friday VWC Berzerker

2009-11-21T09:00:00.000-08:00

Prepwork: Z, Pumps, Brettzel
16kg Halo's x 5/5

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x30sets

Finished w/ Brettzel, Z, Pumps

Was hard to get motivated today, had a big breakfast and a even bigger lunch with friends. Did a short VWC session around 8:00pm which is not the usual time I train. Made it short enough to not interfere with a big kettlebell weekend headed my way.

Fun Thursday

2009-11-20T12:09:00.000-08:00

Prep: Z, Pumps
12kg TGU stretches/armbars

16kg TGU x 2/2
32kg TGU x 1/1

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

Superset: 2sets of
32kg Pull&Catch x 5reps
16kg Figure 8 holds x 8/8reps

Double 24kg Swings&Cleans: 5sets x 5swings + 5cleans

Double 24kg Presses:
3sets x 3reps
2sets x 2reps

Overhead Static holds: 32kg x 1/1 (:35sec hold)

Gripwork:
31lb pinch block DL x 5/5
20 pushups
31lb pinch block drop&catch 3sets x 6/6reps
20 pushups
25lb Plate curl x 1/1 (nailed both sides!) PR
CoC #1 holds x 1/1

Finished w/ Brettzel, Z, Pumps

Just had some fun today, took a few video's. I haven't done a 32kg getup in a long time and it was pretty smooth. Think I could have even done the high pelvis.

La La Ladders

2009-11-17T17:26:00.000-08:00

Prepwork: Z, Pumps, FTWSQ, Hipflexor stretch
12kg TGU armbars/stretches

16kg TGU x 2/2reps

Double Clean&FSQ Ladder: True 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
30min:30sec- 2min faster

Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)

Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch

Monday Swing ladder

2009-11-16T23:06:00.000-08:00

High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung. I rested more in the later sets.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 40min (slow..)

Always dread this but its part of the program so just glad to have it done this week. My low back was getting really tight in the later sets so I switched weight and took it easier. My brother did this with me and used a 12kg. I actually think he enjoyed it... back feels pretty good now

Saturday KB class

2009-11-16T08:28:00.000-08:00

Did a bunch of lifts, supersets, circuits...will try and remember it all
24kg 2h Swings x 40
24kg DL x 20
16kg Halos x 15/15
24kg Cleans 15/15
24kg 1h Swings 15/15
24kg Pull-Catch-Press x 10
24kg Alt Swings x 10/10
24kg Gob Squats x 5/5

Circuit: :30 :30rest x 4rounds of
24kg Rows
16kg Step ups (was a high step)
16kg Figure 8's to hold

Pushup position knee to elbow x 10/10
24kg and 16kg Snatching
16kg Clam shells
16kg Gob Squat-Boot strapper stretch-Press up-French press x 10(this was a cool full body movement that I really never seen before)

Finished w/ 12kg Windmills and Z-health

VWC Berzerker

2009-11-13T23:01:00.000-08:00

Prep: Z, Brettzel, Pumps, Hip Flexor stretch
12kg TGU stretches and armbars

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x50sets

Stats: 25min:08sec
Avg Hr-162
Peak Hr-177
Energy- 297cal
Hr 166 to 137 in 1min after I stopped

Finished w/ 12kg Windmills x 4/4
Brettzel, Pumps, Z

Solid effort today, at about 38sets I was pretty tired but caught a second wind and had a good song come on the old ipod and I powered through to 50sets. Really focusing on a fast, explosive hip snap when your fatigued is the key.

2009-11-11T23:03:00.000-08:00

Prep: Z, Pumps, Bar Hangs
12kg Halos
12kg TGU stretches and armbars
Crab Walks

16kg TGU x 2/2

Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5

32kg Cleans x 5/5rep (reg cleans)

20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups

24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups

16kg Oven mitt 1h swings: 3sets x 20/20

Finished w/ Brettzel, Z

Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.

Solid Training Day

2009-11-10T21:20:00.000-08:00

Prep: Zhealth, Pumps, FTWSQ
Bear Crawls about a min
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
16kg Goblet Squat x 5reps (prying hips out)

Double Clean&FSQ Ladder: True 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
32min:56sec-4min faster

Double Sumo DL: needed to pull something after all the squats
(2)24kg 2sets x 6reps

Gripwork:
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch- 2sets x 5/5
25lb negative plate curl x 1/1
CoC #1 holds x 1/1

Finished w/ Z, Brettzel, Hip flexor stretch, Pumps

Things felt good today, took yesterday off to let my hand heal and I was a bit sore. Did teach a kb class and moved around some. Double cleans felt great, best ever. All the practice seems to be working..go figure! Miss doing the grip work, so hope to add that a few times a week again.

Snatch Test passed!

2009-11-08T23:00:00.000-08:00

Saturday, Nov 7th - Advanced KB class

Did lots of fun Z-health nerve glides
20kg Turkish Getup technique work- First 3 stages, lots of reps.
12kg-16kg Windmill technique work- lots of reps, also did with 2 kb one in each hand

Sunday, Nov 8th- RKC Prep Class

24kg RKC Snatch Test: 100reps in 5min - finished :30sec early PR!

Clean Technique work- All types of ladders, drills, tension, swinging cleans, deadhang cleans, cleans on the wall, cleans with partner pushing weight down- weights varied from 16kg-32kg

Press Technique work- Worked on breathing, packing, rooting, tension- 24kg used

Pull and catch: 24kg and 28kg used- lots of reps driving from the floor with no leakage in power with your hips. Used to help the clean

Renegade Row: Double 24kg used- superset w/ cleans to help with pushing the lat down.

-Tore a callous on my right hand during the snatch test, didn't even feel it till I was done. Super glue and tape fixed it (Thanks Andrea) so was able to continue on for many many cleans. Great day, lots of work helping each other in class with technique which is good experience for training clients.

Pressed..for time

2009-11-05T21:42:00.000-08:00

Prep: Z health, Pumps Brettzel
Bear crawls 1:00min (stole these from Johns blog, I love these kinds of movement patterns and will start doing them more often)
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
Double 16kg 1set of Swings x 5, Cleans x 5

Quick circuit: Double 24kg x 3sets of
5 Deadlifts
5 Swings
5 Cleans

See Saw Press + Pull ups: Superset 3sets of
Double 20kg SeeSaw Press x 5/5reps
Tact Pull ups x 3reps

32kg Overhead Static hold: 1/1reps :30sec hold

I had a jammed packed day so hit this with no game plan really. I had a huge lunch and felt sluggish so this was all my brain put together. I also assisted in teaching part of Andrea Chang's RKC kettlebell class in Greenlake (Kettlebility) and did some of the workout there. Lot of KB work headed my way this weekend with Advanced class Saturday and RKC prep class Sunday. We are starting Sundays class with the 5min snatch test so dare I say I am excited to see what happens.

Berzerker Monday- Front Squat Tuesday

2009-11-03T21:38:00.000-08:00

Monday, Nov 2nd
Prep: Z, Brettzel, Hip Flexor stretch
12kg stretches and armbars

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x46sets

Finished w/ Brettzel, Z

Seemed a bit easier then last week, only 2 more sets but things felt solid. I was having a hard time getting 8reps with the 16kg and things were falling apart fast so stopped.

Tuesday, Nov 3rd
Lots of Prep: Z, Brettzel, Pumps, FTWSQ, BHR, Hipflexor stretch
12kg armbars and stretches

16kg Turkish Getup x 2/2reps (slow w/ high bridge)
16kg Goblet Squats x 5reps (prying hips out)

Double Clean&Front Squat Ladder: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps!
-1clean, 1 squat, rest, 2 clean, 2 squat, rest etc..
-finished in 36min: 52sec

12kg Windmills x 5/5

Brettzel, Pumps, Hipflexor stretch, Z to finish

This is part of our RKC prep, lots of Volume. Reps are king! I was not sure how this was going to go but I can tell my cleans really felt good esp toward the end. Will work on less rest and prolly add another set next time around. Will see how this feels tomorrow...

Halloween- Iceman Called

2009-11-01T21:08:00.000-08:00

I hung out and did most of the first class which is also taught by Andrea Chang RKC from Kettlebility. Was a great way to start off Halloween and I ate my fill of sweets thats for sure.
Things we did included-

Hot Potato's + Press ups
Lunge Position rows + Mtn Climbers

Circuit: 4rounds of
Swings
Clam shells
Figure 8's
Overhead lockout twists
Pushups w/ one hand on kb

Finished with some really good ab work.

Advanced KB class
20kg x 100swings

Circuit: 4rounds
32kg/28kg Double Sumo DL
20kg Catch & Press
20kg/16kg Renegade Rows
16kg Kneeling Presses

Turkish Getup Circuit: did the named stage of the getup over and over for time, switching arms every 2 stations. 4rounds
16kg Post to High Pelvis
16kg Lunge to Standing
16kg Press to Elbow
16kg Hinge to Kneeling

Descending Snatch workout: 16kg used- 10mins total 1st minute is 10reps R/L in 1min, 2nd min is 9/9 R/L, 3rd is 8/8 R/L etc. Slowing your snatching as you go down resting in the lockout. Never setting bell down.

2009-10-30T21:49:00.000-07:00

Prepwork: Z, Pumps, FTWSQ, Brettzel
12kg TGU stretches and armbars

20kg Turkish getups x 3/3

Quick Circuit: 3sets- no rest
Double 24kg DL x 6reps
Tact Pullups x 5reps (4 on last set)
Pushups x 10reps

Deadhang Clean Practice: done facing a wall
16kg x 5/5reps
24kg x 5/5reps
32kg x 3/3reps (not done on wall)

Double Clean&Front Squats: 2cleans, 2fsq, 4cleans, 4fsq etc. not setting kb down
(2)20kg x (2,4,6)reps x 1sets
(2)16kg x (2,4,6)reps x 2sets

Finished w/ 12kg Windmills x5/5
Brettzel and Bar Hangs

Working on cleans and front squats for the next few weeks. I think I did to much practice before the actual Double work. I was planning on doing the 3 sets with the 20kg but there was no way I could hold those for the 6reps so I dropped down the weight. Will hit that workout first next time.

Swings..

2009-10-28T21:42:00.000-07:00

1:30pm
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used, finished this in 32mins

12kg Windmills

3:30pm
32kg Overhead static holds 1/1reps x 2sets :30sec holds

31lb Pinch grip DL x 5/5
31lb Pinch drop and catch x 5/5

Did the swing workout today at Miller park with Andrea Chang RKC and Ross from our RKC prep class. Used a 16kg the whole time, we did rest for exactly 30sec each set. Was brutal and I almost had to stop twice...but powered through. Did some holds and grip work when I got home.

Viking Warrior Conditioning

2009-10-27T21:45:00.000-07:00

Lots of prepwork: Z, Pumps, FTWSQ, Hip Flexor stretch
12kg Halos
12kg TGU stretches and armbars
Brettzel

VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x44sets

Finished w/ Barhangs, Z, Hip flexor stretch, Brettzel

Stats: 22min:02sec
Avg Hr- 161
Peak HR- 178
Energy- 271
HR dropped from 177-144 in 1min after I stopped.

Wasn't really feeling it today, did lots of prep work trying to get my mind right. I try not to check the gym boss to see what set I am on, but at around 30 sets I was way tired. Not sure how I made it to 44. Things felt heavy and a bit sloppy at the end. Had a big dinner and feel good now however. High volume swing ladder tomorrow...ugh!

RKC Prep class

2009-10-26T16:11:00.000-07:00

Sunday Oct, 25th
Highlights:

20kg Turkish getup work
Power breathing work

Lots and lots of clean practice:
Double 20kg cleans
32kg, 28kg dead hang cleans
24kg on the wall

Lots and lots of Front squat practice:
Double 20kg front squats
Clean&Front squat ladders

Great class, lots of technique work, lots of reps (reps are king!). Taking today(Monday) off. I signed up for the RKC today in April! Super excited

Fri, Oct 23rd - Sat, Oct 24th

2009-10-25T09:48:00.000-07:00

Saturday, Oct 24th - Kettlebell Class
24kg x 100 swings
20kg TGU x 10mins

Circuit #1: done for time, light to heavy
24kg, 28kg, 32kg x 2h swings
12kg, 16kg, 20kg x renegade rows
Double 12kg hanging snatches
x 3sets

Circuit #2: done for time, DL got lighter, presses got heavier
32kg, 28kg, 24kg x sumo DL
Double 12kg, 16kg, 20kg Clean&Press
12kg Figure 8's
x 3sets

Started/Finished with lots of Z health.

Friday, Oct 23rd
Prep: Zhealth
16kg Goblet squats prying at the bottom x 5reps

Double Clean&Front Squat ladder: 1clean, 1fsq, 2clean, 2fsq etc. all rungs done, then 1min rest
(2)20kg 6sets x (1,2,3)reps- 36reps total

16kg Turkish getup x 10min

Finished w/ Z, hip flexor stretch

Shannon O'neil came by to train today. We are both going to the April RKC so will try and do some workouts together. I think she liked the front squat ladders

Stacked Pressing

2009-10-22T21:32:00.000-07:00

Warmup: Z, Brettzel, Pumps
16kg Halos
12kg TGU stretches and armbars

16kg TGU x 3/3reps (pausing at each stage)

Stacked Press + Pull ups: 16kg/8kg used (54lbs)
1set x 4r/4l +3pull ups
5sets x 4r/3l +3pull ups

12kg Windmills x 5/5reps

Finished w/ Bar hangs, Brettzel, Z-health

Way to many swing ladder

2009-10-20T21:34:00.000-07:00

High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung. Later rungs the rest was a minute or more.

20kg used (1,2,3,4)
16kg used (5,6,7)
12kg used (8,9,10)

12kg Windmills to finish

Andrea Chang RKC stopped by and we did this brutal workout. Well over a 1000 swings(or hip snaps), took about 40mins. I have a love hate relationship with this workout.

Viking Warrior Conditioning

2009-10-19T16:48:00.000-07:00

Warmup: Z, FTWSQ, Bar hangs, Pumps

16kg TGU 2/2

VWC VO2max berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets

Finished w/ Hip flexor stretch, Brettzel

Saturday KB class

2009-10-18T21:37:00.000-07:00

Highlights include
20kg swings x 100reps

Circuit: 4rounds 1:00 work :15rest
24kg swings
16kg double cleans & presses
20kg/16kg kickstand DL
Planks

24kg cleans practice

16kg clam shells

Wednesday an Thursday

2009-10-16T21:40:00.000-07:00

Wednesday, Oct 14th
Prep: Z, Brettzel
16kg TGU stretches and armbars

Turking Getups + Double Swings: Superset, no rest
16kg TGU 1/1rep x 6sets
20kg/16kg Double swings 20reps x 6sets

Finished w/ Hipflexor stretch, Brettzel, Pumps and Z

Thursday, Oct 15th
Prep: Z, Bar hangs, Pumps
FTWSQ 2 x 5reps
BHR 2 x 5reps

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

Suitcase Deadlift: brettzel stretch between sets
105lb x 5/5reps
95lb x 5/5reps

Double cleans: bar hangs between sets
(2)24kg 3sets x 5reps

Double Front squats: hip flexor stretch between sets
(2)24kg 3sets x 3reps

32kg holds in lockout: about 30sec 1/1rep

Tuesday, Oct 13th

2009-10-14T14:32:00.000-07:00

Lots of prep work (sore): Z drills, Hip Flexor stretch, Pumps, FTWSQ
16kg TGU armbars and stretches
16kg kneeling halos x 5/5rep
16kg Goblet squats x 5reps (prying out hips in squat pos)

VWC VO2max variation: :15on :15off-16kg l/r, 20kg l/r, 16kg l/r etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 34sets

Finished w/ Zhealth, Brettzel

Spending a few days at the family's house in Tacoma, brought a 16kg and 20kg. Working out in there garage as it pours down rain. Nice change of scenery and the VWC variation felt good and will help me own the 24kg RKC snatch test.

Volume Weekend

2009-10-12T15:17:00.000-07:00

Saturday KB Class
20kg Swings x 100

Circuit: 4 sets of
32kg/28kg Sumo DL x 10
Push ups until partner was done with DL's
20kg Swings x 50reps

Swings and Renegade rows: Light to heavy swings, alt rows
20kg Swings x 20reps + 16kg rows x 5/5
24kg Swings x 20reps + 16kg rows x 5/5
28kg Swings x 20reps + 16kg rows x 5/5
32kg Swings x 20reps + 16kg rows x 5/5

TGU hinging and pressing from lunge posistion:
16kg 5,4,3,2,1 reps each arm

Sunday BYOB class 10am-11:30am
Suitcase DL
Swings
Bear Crawls
Walking in Rack pos
One handed DL
Sling shots
Press ups
Push ups
Heart Beats
Squat to Press ups
Hot potatoes

Sunday RKC Prep Class 12:00pm-1:30pm
20kg Snatch test- finished 100reps in 4:00min

2(20kg) Double Swing practice
2(20kg) Double Clean practice

High volume Swing ladder: 5 rungs of (2,4,6,8,10) x 10sets of the # of rung one handed swings. So 1h right x 2reps-swing switch-1h left x 2reps is one set. (10sets of each rung) 30sec rest after each rung.
20kg used for (2,4,6)
16kg used for (8,10)

Was a great weekend, quite sore and tired today but feel pretty good overall. Should have done the snatch test with the 24kg but really wasn't sure how my body was going to respond to all the work I did before hand. Going to test Saturday again with the 24kg. Planning on the April RKC.