Tues 15th and Wed 16th

Tuesday
12kg Armbars + Stretches (ASLR, hip circles, hip flexor)

16kg TGU x 3/3

24kg Goblet Squat + 2H Swings: Never set the bell down
5,4,3,2,1 + 15 swings each set

Rope work: Got a new 40' rope I love it
About 10mins of all kinds of rope drills

25lb plate curl x 1/1 (assisted just a bit)
31lb pinch grip DL x 5/5

Wednesday
12kg TGU to Post x 2/2 ( ASLR, Hip circles, Hip flexor stretch, Thoracic glides, Shoulder stretch, Small presses)

Pull up Ladders: 3 sets of (1,2,3)reps 18 total

(2)16kg Double KB snatch + Frog jumps: Super set
3 x 5reps + 5 jumps (Left right, Front Back, Up Down)

Lots of grinds, and stretching/Z drills this week and next. Keeping things light and Fun. Making sure things are solid for the HKC. I love the Rope work. Fun and challenging. Pull up ladder program was found here.

Viking Warrior Conditioning

I had the pleasure of attending the Master RKC Kenneth Jay workshop here in Seattle put on by Andrea Chang RKC and Kristine Gil RKC of Kettlebility and Luka Hocevar RKC of Hocevar Performance. I have read his book Viking Warrior Conditioning and followed his first protocol for months. It really doesnt hold a candle to learning why this works from the man himself. Understanding how these protocols will transform you for a lifetime of fitness. You just have to do the work. Kenneth also went over new techniques on swing and snatching power, program design (priceless), massive Q&A sessions throughout the workshop, Z-health, Pull ups and various other odds and ends. We did lots of Z-health, Some swings and snatches using the new techniques to get the most out of the V02max protocols. The always brutal cadence test (16kg 34reps in the last all out minute). 15:15 for I think was around 15-20sets and the 36:36 for 10-12sets. The 36:36 is for lack of a better word...hard. I think there was 33 attendees and 7 or 8 RKC's from around the US. This was a blast!

I took Sunday off with some foam roller and Z-health action, and today I got a massage and did some Z. Starting training again tomorrow. Back is feeling about 90% even after the the workshop. HKC in 2 weeks, will be training mostly Swings, Getups, Goblet Squats, Pullups and of course some VWC.

Warmup: Quick Z, Pumps, FTWSQ
12kg armbars 2/2 + tons of various TGU stretches( ASLR, Hip Stretch, Hip Circles, neck rotations)

Turkish Get-up: very slow and only to Post, pausing at elbow to do thoracic glides, small presses, shoulder stretchs, and hip circles.
16kg 5/5reps

Single leg Deadlifts:
16kg 3sets x 5/5rep

Goblet Squat:
20kg 3sets x 5reps + 3curls

Pull ups + Push ups: 30sec rest
3 sets x 4pullups + 10pushups

Plank: 1min

31lb Pinch grip DL x 5/5rep
25lb Plate curl x 1/1 (assisted)

Just taking it easy, have the Kenneth Jay workshop this weekend and don't want my back to have any pain. Still a bit on the low left..very annoying. Plate curl was much easier this week then last and needed much less help. Fun stuff.

Saturday, Sept 5th KB Class and Prep course for KJ workshop

KB Class Highlights
20kg 100 swings (2h, 1h, sidestep, alt)
Double 16kg dead hang cleans + Press + Front squats
Upright Rows
Pushups
Double Snatches
Tactical Lunges
Lots of Z-health

2hour Prep Course (after class) to get ready for KJ Workshop- went over the fundamentals of the Deadlift, Swing, and Snatch. Did lots of swinging/snatching. Tabata workout with 1h swings and pushups to finish. Workshop this Saturday..can't wait! Taking Sunday and Monday off. Doing lots of Z-health and various stretching with a bit of grip work all rolled into one.

Quick Day

Warmup: Z, Pumps, Bar hangs
OHSQ 2 x 5
32kg DL 2 x 5
BHR 2 x 5

12kg Armbars 2/2 + hip circles, neck rotations, shoulder rotations, ASLR

Turkish Get-ups: weighted ladder
16kg, 20kg, 24kg x 2sets of 1/1rep

Deadlift: Cycle #4 Workout #9
205lb x 5
205lb x 3

Wednesday V02max

Warmup: Z, Pumps, Bar hangs
OHSQ 2 x 5rep
32kg DL 2 x 5rep
BHR 2 x 5rep

VO2 Max:
16kg- 7rep per 15sec x 35sets

Stats: 17min:57sec
Avg HR- 166
Peak HR- 181
Energy- 236

Not much time today, but was able to get this done. Low back is feeling better by the day, not as fast as I would like but hey. Snatching felt good and solid. Wasn't to much or to little, and back felt fine after.

Tuesday, September 1st

Warmup: Z, Pumps
16kg Halos x 5/5

12kg Windmills x 5/5

Deadlift: Cycle #4 Workout #8
32kg 2x5reps (warmup)
200lb x 5
195lb x 5

Stacked Press + Pullups: 16kg + 8kg (54lb)
3sets of 3/3reps + 5 Pullups

Goblet Squat curls + Pushups:
20kg 2sets of 5 + 10pushups