Blog has moved!

New Blog!

Thanks

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

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.