Warmup: Z, Pumps, Bar Hangs
OHSQ 2sets x 5rep
BHR 2sets x 5rep

Double Clean & Front Squat ladders: about 30sec rest
(2)20kg 5sets x (1,2)reps

Farmers Walk: 32kg/24kg one in each hand then switch
32kg/24kg x 2sets

Bit sore today, low back was tight. I did some light ladders and walked up and down my back yard. Lots of Z during the day today. Off tomorrow.

VO2 Max

Warmup: Quick Z-health, Pumps
32kg DL x 5rep

Deadlift: Cycle #4 Workout#6
195lb x 5rep
185lb x 5rep

VO2 max:
16kg- 7rep per 15sec x 41sets (287 snatchs)

Stats- 21min 18sec
Avg HR- 166
Peak HR - 179
Energy- 275cal

Low back a bit tight tonight after workout, been doing ton's of Z. Other then that things felt really solid.

Warmup: Z, Pumps, Bar Hangs
OHSQ x 5
BHR x5
32kg DL x 5

Deadlift: Cycle #4 Workout #5
190lb x 5
180lb x 5

Goblet Squat: about 30sec rest between sets
32kg 5sets x 5reps

Pull-ups + Burpee's: less then 10sec rests
3sets x 4pull-ups +10 burpee's

Frog Jumps x 5reps in all directions (preformed right after last set of burpee's)
16kg Russian twists x 10

Monday, August 3rd

Warmup: Z, Bar Hangs, Pumps
OHSQ- 2 x 5reps
BHR- 2 x 5 reps
32kg Deadlift- 2 x 5reps

Deadlift: Cycle #4 Workout #4
185lb x 5rep
175lb x 5 rep

Armbar to TGU x 1/1

Turkish Getup + 2Hand Swings: did getup, then swings, then getups etc. no rest
24kg TGU 1set x 2/2rep, 4 sets x 1/1
32kg Swings 5sets x 15rep

Finished w/ Z, Brettzel, Bar Hangs

Right shoulder felt a bit weird through some ranges of motion, and left low back hurt a bit around the rib area. I took it easy after the first 2/2 set and really took my time on the getups.

Weekend recap

-Friday-
Fun in the sun on Lake Washington. Seafair Weekend, Did lots of swimming and tubing behind the boat.

-Saturday-
Kettlebell Class
Recap

Z-health (lots of rehab posistion stuff)
(2)12kg Double KB Swings x 100
20kg Hot Potatoes + Goblet Squats

Double KB circuit of:
Swings
Cleans
Highpull
Snatch
Front Squat

Windmills
Bent Press

Thursday, July 30th

Warmup: Z-health
OHSQ 2x5rep
BHR 2x5rep

Front Squats: Double 20kg ( about 45sec rest between sets)
(2)20kg 5sets x 5reps

Frog Jumps: right after FSQ (front/back, left/right, up/down)
2sets x 5reps

16kg Windmills x 5/5
Crocodiles x 10/10

Wednesday, July 29th

Warmup: Z health
Overhead Squat- 2 x 5rep
Ballet Heel Raise- 2 x 5rep
32kg Deadlift- 2 x 5rep

Deadlift: Cycle #4 Workout #3
180lb x 5rep
170lb x 5rep

Clean & Press ladders w/pull ups:
24kg 5sets x (1,2)reps + 3 pull ups

Farmers Walk: 32kg an 24kg used. Walked up and down back yard.
32kg/24kg x 2sets

Hanging leg Raises x 5reps
16kg Russian twists x 10reps
20kg Crush Curls x 6reps