Tuesday, Apr 6th

Prep: Z, Indian Clubs, Pumps

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

Finished w/ Brettzel, Pumps

Thursday, Apr 1st

Indian Clubs to warm up

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

Brettzel to finish

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.

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

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, Feb 22nd-9 weeks till RKC

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

Tuesday, Jan 26th

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)

More Training

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.

Busy..but still training

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!

Thursday, Dec 17th

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...

Brrrrzerker

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.

Pre and Post Turkey Day Training

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.

Late Friday VWC Berzerker

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.

VWC Berzerker

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.

Berzerker Monday- Front Squat Tuesday

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...

Viking Warrior Conditioning

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!

Viking Warrior Conditioning

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

Tuesday, Oct 13th

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.

Viking Warrior Conditioning

Prep: FTWSQ, Pumps, Z-health in snatch position
12kg TGU stretches, armbars, kneeling halo's

VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 41sets (328 snatches)

Finished w/ Hip flexor stretch, Bar hangs, Brettzel and Z

Getting more sets every week, things felt great. Left side fatigues first always. HR monitor stopped at 11min so I will have to figure out something here soon cause its annoying me to no end.

VWC

Prep:
Z, FTWSQ, Halos, 12kg TGU stretches and armbars

VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 35sets (280snatches)

Stats: 18min:4sec
Avg HR- 164
Peak HR- 179
Energy- 265cal

Finished w/ Brettzel, hip flexor stretch

Still think something is off with the HR monitor, need to find a new game plan then having it in my pocket. Stats seem pretty close however. Snatches felt great, have KB class tomorrow will see how I feel in the am..