CFT with Kettlebells

Prepwork: Z-health, Pumps, Bar hangs

Deadlift: Cycle #2 Workout #8
32kg x 5 (warmup)
195lb x 5
185lb x 5

Pre-fatigue Exercise: 2 sets no rest
16kg Snatch x 10/10reps
Burpee's x 10reps

Core Exercise: Upside-down pyramid(UDP) Double KB Clean & Press x 2 sets
(2)20kg x 3,2reps x 2,1reps
(2)16kg x 4,4reps x 3,3reps
(2)10lb lateral raises 4,4reps x 4,4reps
-Towel Swings to failure after each set

Post-fatigue Exercise:
1A)Pull-up 2sets x 3rep
1B)High Jumps 2sets x 6rep

Hanging Leg raise x 4rep

Finished w/ Z-health, Pumps, Bar hangs

Really liked this workout, virtually no rest. I could have done another set of the UDP but will save it for another day. Going out of town this weekend and figured why push it. Thinking of alternating CFT one week and Strength training one week. The capacity to resist fatigue, develop more strength, speed, velocity and endurance is always a good thing.

Back

Deadlift: Cycle #2 Workout #7
190lb x 5
180lb x 5

Circuit: Double 16kg x 3 sets (about 20sec rest between sets)
Clean x 5
Front Squat x 5
Swings x 5
Frog Jumps(no weight) x 5

Ab work:
16kg Russian twists x 10
Hanging Leg raise x 3 (knees slightly bent, toes to bar)

Had a great weekend meeting Ori and getting CFT/Warrior Diet certified. I will tell you that 2.5 hours of CFT training was very taxing and I learned a ton. I can't wait to apply it to my own and others workouts. It is simple, functional, does not require much equipment, and has a unmatched intensity. I plan to write up a article about it very soon. I am still sore from Saturday but did some work today.