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.

Off to Cali for Warrior Diet Certification

Warmup: Z, Body squats, Bar hangs

Deadlift: Cycle #2 Workout #6
32kg x 5 (warmup)
185lb x 5
175lb x 5

VO2 Max:
16kg - 7 reps per 15 sec. x 21sets

Stats: 11min:22sec
Avg HR- 156
Peak HR- 170
Energy- 131

Farmers Walk: Only have 1 32kg so just did R/L then rested. Done in back yard
32kg 2sets x 1/1

Hanging Leg Raises: knees bent a bit
2sets x 5reps

Finished w/ Brettzel, Z-health, Bar Hangs

Off to meet Ori Hofmekler and get Warrior Diet Certified(very excited). I have been following the diet for over a year with incredible results. I cant imagine eating any other way. Looking forward to helping others experience the Warrior Diet. I took it easy on the VO2 max because I have a feeling Ori is going to put the hurt on with his CFT training Saturday.

Long day

Single Leg Deadlift:
20kg 4sets x 5/5reps

Windmill:
16kg 5/5

Crush Curls:
16kg 2sets x 5reps

Did not have much time today, did this quick workout in the morning with the idea I would do some pressing and swinging later but I got home late and made a huge warrior meal instead. VO2 max tomorrow

Warrior diet meal: Fat day
Huge salad w/cucumber, radish, celery, tomatoes, cranberries, red pepper
Steamed carrots and a whole head of cauliflower w/ carraway seeds
8 egg(4 yolks) scramble w/onion, garlic, diced tomoates, black beans, olive oil, spices
3 handfuls of almonds